Mediterranean Diet 101

1200 Calories a Day Diet Meal Plan

 1200 Calories a day meal plan is balanced meal plan suitable for man and women with slow metabolism and office jobs. If you are on a diet, and you want to lose some weight, feel free to follow this meal plan or adjust it to your needs and preferences.

protein pancake recipe v

Meal plan is given in the following table:

Time Meal/Food Amount Protein Carbs Fats Fibers
07:00 Protein Pancake One pancake 21g 21g 5g 6g
10:30 Canned Salmon Sandwich - 27g 32g  7g 11g
14:00 Chicken Caesar Salad Half of the recipe 23g 23g 7g 6g
17:00 Mixed Fruit Salad 250g ~4g ~15g ~2g ~7g
20:00  Egg Whites with Mushrooms and Tomato Salad  -  40g 13g 1g 7g
Almonds  20g 3g 2g 11g 2g
Total:    ~120g ~105g ~35g ~40g
   Calories (kcal): 480 kcal 420 kcal 315 kcal -

 This diet meal plan contains around 1215 kcal and it is very balanced meal plan with proteins providing 480 kcal, carbohydrates 420 and fats 315 kcal.

 Also, this meal plan contains ~40g of fibers - if you are not accustomed to this amount of fibers, be sure to gradually increase your fiber intake (over week or two), or you might have digestive issues.

Day starts with good breakfast - one protein pancake, which provides balanced ratio of proteins, carbs, fats and fibers. Although it takes time to prepare such breakfast, one can make it evening before and keep it in the fridge.

Snack is easy-to-make canned salmon sandwich. If possible, use salmon canned in water, or if you are unable to find one, be sure to drain away all the oils from salmon and even 'wash' the salmon with lemon juice.

Lunch: chicken Caesar salad, half of the amount in the recipe. Again, be sure to stay away from salad dressings full of saturated fats, salt and similar.

Afternoon snack: a bowl of mixed fruits, preferably berries of some kind (blueberries, strawberries, blackberries, raspberries etc.). Such berries are full of vitamins, minerals, antioxidants and other, very beneficial micronutrients and they have rather low glycemic index and glycemic load. In the afternoon, stay away from fruits like bananas, pears and similar.

Dinner: egg whites with mushrooms and tomato salad. This meal is low in carbs (good before bed) and rich in protein and fibers. Also, to increase amount of healthy fats before sleep, eat 20g of almonds or some other similar nuts. Note that fats in the nuts are healthy ones, but they are fats, so keep almonds, walnuts, peanuts and similar foods under control, or your calories will increase easily ...

Instead of almonds, use two smaller whole omega-3 eggs.

Note: some people question eating fruits in the afternoon (low protein, low fat, moderate to high carbs meal) - again, eat berries and similar fruits, not carbs-rich fruits like bananas and keep even berries under moderation.

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