1200 Calorie Meal Plan on a Budget – You Should Know

By: Mary Brunker
Why diet or weight loss menu 1200 Kcal to get more people interested in that?

Because the survey showed that the proportion of overweight and obesity in our country is growing at a breakneck pace, especially in the urban population, the largest city.

There are many causes of this situation: lifestyle unscientific diet, lack of exercise, stress, living mode unbalanced. Consume too much fast food, fat, sweets, and the main cause leading to overweight and obesity.

Starting from now, you should build your diet weight loss science for yourself from the suggestions below this! Now BellyFatZone invites you to refer to this article together!

Diet weight loss

The dietitian gave the principle of weight loss: the amount of energy intake must be less than the body's amount of energy.

This is when our bodies will be forced to use the stored energy from fat tissue to maintain operations, from which fat is burned efficiently, significantly reducing weight.

A weight-loss diet and reasonable scientific recommendations are: total calories used during the day is divided by the ratio: 55% come from carbohydrates, 15% from protein, and 30% fat.

You should eliminate from your diet for weight loss and prepared foods, canned foods, foods high in fat, sugar.

It should be added to the daily diet of foods rich in minerals, vitamins, and fiber to increase metabolism to boost energy, improve digestion, and reduce efficient operation quickly feeling hungry.

1200 calorie meal plan on a budget - You Should Know
1200 calorie meal plan on a budget – You Should Know

Enhanced protein supplement in the diet to lose weight also helps you fuller longer, limit the number of foods rich in fat and oil intake.

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Hint diet to lose weight every day 1200Kcal

Day 1:

  • Morning: eat 1 cup of cooked oatmeal with soy milk or peanut butter served with apple slices or butter.
  • Lunch: eat spinach sautéed, not use salt and brown rice, fresh avocado slices.
  • Dinner: chicken breast salad with vegetables and tomato, onion.
Diet and a still full complement of nutrients for the body
Diet and a still full complement of nutrients for the body

Day 2:

  • Morning: Drink one glass of orange juice without sugar and biscuit AN1 small brown rice or bread slices.
  • Lunch: eat steamed fish, fresh cabbage salad. Snack a banana
  • Dinner: 200 g beef eat and eat 1 cup of yogurt.

3 days of diet to lose weight fast

  • Morning: sweet potatoes to eat and drink 1 add 1 cup soymilk
  • Lunch: 300 g boiled fish to eat and drink tomato juice 1coc. One fruit snack of boiled corn
  • Dinner: 200 g of fish eaten with fresh cabbage salad


  • Morning: 1 large apple eating and drinking more milk 1 cup sugar
  • Lunch: eat 1/2 cup of brown rice and 200 g boiled and salad chicken cabbage, fresh carrot.
  • Dinner: eat two boiled eggs and salads mixed with raw carrot oil.
Brown rice and chicken.
Brown rice and chicken.

5th diet to lose weight:

  • Morning: eat two bananas and 1 cup of oats
  • Lunch: salad of avocado mixed with cucumber, black beans, and cup steamed brown rice
  • Dinner: soup carrots, potatoes, and pumpkin


  • Morning: sweet potatoes and eat 1 cup of soy milk
  • Lunch: noon to taste 1 cup of brown rice and vegetables sautéed cauliflower beans
  • Dinner: chicken breast salad, greens, tomatoes, onions.


  • Morning: carrot salad mix lemon juice and a banana
  • Lunch: 300 g boiled fish or eat mixed fried vegetables and boiled dishes. Half avocado snack with peanut butter spoon
  • Snacks you can eat more than one apple.
  • Dinner: 1 bowl of porridge to eat chicken soup 1 cup pumpkin or corn, fish, vegetables, broccoli, carrots.
Scientific diet for your good shape
Scientific diet for your good shape

View: Lose Weight Salad Recipes For You Easy Make in The Kitchen

Some foods should be included in the diet to lose weight.

1. Chicken Breasts

Studies have shown that a piece of skinless chicken breasts contains about 50g of protein; the protein can be added to the body 15% of the energy service day activities without causing excess fat on the body.

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2. Soybeans

This is an indispensable food in your diet to lose weight.

One cup of soy milk drink about 150ml, provides 75 calories. The body, including 3-4 g fiber, is good for the digestive process and helps you feel full longer.

3. Oats

Additional oats body soluble fiber content high, reduce appetite and help feeling fuller longer, thereby cutting food intake.

The active ingredient in oats also supports the process that reduces energy consumption and fat in the body.

4. Whole grains

Diet to lose weight fast should be adding these foods because they contain many nutrients, fiber, and minerals necessary for the body.

Not only helps you feel full longer, but whole grains also support efficient digestion, regulate blood sugar, and reduce cholesterol in the body.

The food should be added to the diet to lose weight
The food should be added to the diet to lose weight.

5. Green Tea

The green tea component contains more antioxidants along with vitamin E to support the fat burning effect, purify the body, and help prevent the disease effectively.

6. Celery

Additional right foods into your diet to lose weight because celery contains a lot of water and contains very few calories to the body,

Celery also contains large amounts of calcium, magnesium, and iron is useful for health.

Celery is also good food for people who want to lose weight.
Celery is also good food for people who want to lose weight.

7. Apples

The fruits are added to the body large quantities of vitamins, minerals, abundant and healthy should be added to the diet to lose weight the fastest.

Apples help you feel full longer and contain pectin, and natural fiber can slow digestion and reduces appetite effectively.

8. Fruits citrus

Oranges, tangerines, grapefruits … are the fruits that help you lose weight and replenish the huge body of water, less sugar with vitamin C ingredients for your skin tone, youthful.

Especially grapefruit is a fruit the sisters loved and widely used to lose weight fast. Grapefruit contains less sugar, provided invaluable support in reducing the accumulation of fat, lose weight effectively.

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Additional fruits and vegetables into your diet
Additional fruits and vegetables into your diet

9. Tuna, salmon

Salmon contains almost no starch and sugar, low in calories, but provides the body mineral content and high protein.

New tuna abundance of vitamins, omega, beneficial fats to lose weight effectively.

Food should not be included in the weight loss menu 1200kcal

1. Limit starch

Starch is the main culprit leading cause weight gain, but you should not abruptly cut out the starch diet.

To maintain energy for daily activities, you should cut down slowly, using brown rice substitutes for rice.

Limit your intake of starch effective weight loss
Limit your intake of starch effective weight loss

2. Limit desserts

Desserts may taste delicious, attractive, such as cream, cream cakes can make your weight increases uncontrollable because they contain a lot of fat, sugar, and other chemicals.

3. Do not eat dried fruits

We need to remove all kinds of dried fruit from the diet to lose weight because they contain large amounts of glucose, weight gain, and create cravings.

4. Do not drink soda and use stimulants

Soft drinks containing sugar cause fat accumulation.

Stimulants like tobacco, alcohol not only seriously affect health but also cause uncontrolled weight increase.

They limited fizzy drinks and stimulants.
They limited fizzy drinks and stimulants.


1-Day 1,200-Calorie Winter Weight-Loss Meal Plan Video:


Above is the weight loss diet fastest last note about the food that should be included in the daily menu was the nutrition expert recommendations.

Through the article, we wish you will apply yourself with a regime of exercise and sport science, mode of living is reasonable to quickly owned the ideal weight and body contouring, hunting sure.

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Hopefully, the information above has helped you gain more knowledge about a “1200 calorie meal plan on a budget”. Please share this article if you find it is useful. Thanks!

Mary Brunker
Meet Mary Brunker, a talented author and sports nutrition expert with over 10 years of experience in the field. Mary's passion for sports and nutrition led her to pursue a career as a journalist, where she has been able to share her knowledge and insights with a wide audience. After completing her degree in journalism, Mary began writing about sports and nutrition for a variety of publications. She quickly became known for her expertise in the field, and her articles and blog posts were widely read and shared. In 2019, Mary founded BellyFatZone.com, a website dedicated to providing expert advice and information on sports nutrition and fitness. Over the years, the site has become a go-to resource for athletes and fitness enthusiasts alike, thanks to Mary's insightful articles, expert advice, and practical tips.
Please share:

Hello dear, if you are reading this, you are responsible for yourself, your family and want to create more value for society. Keeping a flat belly and a toned body will help you have a much better work performance, and that will, of course, help you be more successful in life; we completely understand this.

BellyFatZone would like to leave these lines here for the most basic and understandable overview of how to regain a flat belly completely, tighten your body, and fight to age. This world is created with energy and matter; you probably know Albert Einstein, but science has found nothing but those two things.

And our body is no exception. To gain weight, you need to take in more calories than you burn each day and to lose weight, you need to do the opposite. But surely you don't want to leave behind a lot of wrinkles after that weight loss process. To solve them, the best way is to practice practical exercises.

Albert Einstein

But you also find you are too busy in this competitive life without much time to pay attention to the diet and less time to exercise, from which people create supplements. The best part is that you can save meal time by adding the right ingredients and doing the right exercises effectively, keeping you healthy in the long run.

Additional ingredients that support metabolism promote excess fat conversion into energy, or inhibit fat absorption are listed below. And currently, only one FDA-approved weight loss drug is also available. Free meal plans to help burn fat are easy to find around here. We hope these few things will help you to be healthier, more successful.

BellyFatZone.com - Bring Your Flat Belly Back, Toned and Young Again

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