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The 1200 Maintenance Diet

It is fair to say that most people that struggle with their weight, often become a product of a very complicated and busy lifestyle. They are usually required to work very long hours, travel as a part of their job, and have numerous family obligations to meet long before thinking of their own needs. It becomes increasingly difficult to develop and stick with a healthy diet. What happens in most cases is they become frustrated and give up. They give in and let the stressors of life get the best of them. What if he could simplify a nutritional plan, making it easier to lose those unwanted pounds? If your response is “tell me more” then read on further.

Most of us don’t have time to weigh, measure, and cut food items to structure three meals per day, seven days per week. In most cases, we end up eating the quickest, most convenient choice. Below you will find a comparison between structured daily eating plan consisting of real food items, and alternative simplistic approach. Keep in mind that this dietary approach consists of eating more frequent and smaller portioned meals, and has specific balanced requirements for intake of protein, carbohydrates, and fat. The example below is based on a 1200 calorie diet with the following dietary guidelines;

1200 Calorie Diet - Modified Approach

 

Items

Cal

Carbs

Fat

Protein

Breakfast

1 Protein Shake

100

5g

2g

15g

 

½ Cup low fat cottage cheese

80

3g

1g

14g

Subtotal

 

 180

8g

3g

29g

 

 

 

 

 

 

A.M. Snack

1 Protein Bar

140

16g

5g

15g

Subtotal

 

 320

24g

8g

44g

 

 

 

 

 

 

Lunch

1 Protein Shake

100

5g

2g

15g

 

1 Grapefruit

40

10g

0g

0g

Subtotal

 

 460

39g

10g

59g

 

 

 

 

 

 

P.M. Snack

1 Pudding/Shake

100

5g

2g

15g

Subtotal

 

560

44g

12g

74g

 

 

 

 

 

 

Dinner

1½ Pcs Turkey/White (8 oz)

180

0g

1.5g

36g

 

Garden Salad (avg)

100

6g

4.5g

0g

 

3 tbs Olive Oil

250

0g

28g

0g

 

1 cup Green Beans

40

8g

0g

2g

 

1glass 2% milk (6 oz)

90

8g

4g

6g

Daily Total

 

1220

66g

50g

118g

 

1200 Calorie Diet Example - All Real Food

 

Items

Cal

Carbs

Fat

Protein

Breakfast

½  cup Fiber One cereal

60

24g

1g

2g

 

1 cup Skim Milk

90

13g

0.5g

8g

 

1 Large Egg (50 g)

75

0g

4.5g

6g

 

½ Cup Fruit Salad

60

15g

0g

0g

Subtotal

 

285

52g

6g

16g

 

 

 

 

 

 

A.M. Snack

Mozzarella Cheese (1oz)

80

0.5g

6g

7g

Subtotal

 

365

52.5g

12g

23g

 

 

 

 

 

 

Lunch

Garden Salad (avg)

100

6g

4.5g

0g

(Added to salad) 

¼ cup American cheese

75

3g

9g

7g

(Added to salad) 

2 TBS Fat Free Italian drsg

15

2g

0g

0g

 

½ Cup Low Fat Cot. Chs

80

3g

1g

13g

 

 

 

g

0g

0g

 

1Diet Coke (12 oz)

1

0g

0g

0g

Subtotal

 

636

66.5

26.5

43g

 

 

 

 

 

 

P.M. Snack

Fruit Salad (½ Cup)

60

15g

0g

0g

Subtotal

 

696

81.5g

26.5g

43g

 

 

 

 

 

 

Dinner

2 Pcs Turkey/White (12 oz)

240

0g

2g

48g

 

Garden Salad (avg)

100

6g

4.5g

0g

 

3 tsp Olive Oil

135

0g

15g

0g

 

1 cup Green Beans

40

8g

0g

2g

 

1 Diet Coke (12 oz)

1

0g

0g

0g

Daily Total

 

1204

95.5

48g

93g

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