The Nutritionist’s Weekly Menu for a 1200 kcal Diet

Maintaining a healthy diet is key to maintaining a healthy weight and overall well-being. For individuals aiming to lose weight or monitor their calorie intake, a 1200 kcal diet can be an effective way to reach their goals. With the guidance of a nutritionist, a well-balanced weekly menu can be created that ensures adequate nutrient intake while staying within the calorie limit. Here is a comprehensive weekly menu designed by a nutritionist to help you achieve your goals.

Monday:

Breakfast:
– 1 boiled egg
– 1 slice of whole wheat toast
– 1 cup of mixed berries
– 1 cup of green tea

Snack:
– 1 small apple
– 1 tablespoon of almond butter

Lunch:
– 1 cup of mixed salad greens with a variety of vegetables
– 3 ounces of grilled chicken breast
– 1 tablespoon of olive oil and lemon dressing

Snack:
– Half a cup of Greek yogurt
– 1 tablespoon of honey

Dinner:
– 4 ounces of broiled salmon
– 1 cup of steamed broccoli
– Half a cup of quinoa

Tuesday:

Breakfast:
– Half a cup of oatmeal cooked with water
– 1 tablespoon of chia seeds
– 1 small banana

Snack:
– 1 small orange
– 10 almonds

Lunch:
– 1 cup of vegetable soup
– 2 slices of whole wheat bread
– 2 slices of lean turkey breast
– 1 slice of low-fat cheese

Snack:
– 1 cup of sliced cucumbers with a hummus dip

Dinner:
– 4 ounces of grilled shrimp
– 1 cup of steamed asparagus
– Half a cup of brown rice

Wednesday:

Breakfast:
– 1 cup of low-fat cottage cheese
– 1 cup of sliced strawberries
– 1 tablespoon of flaxseeds

Snack:
– 1 small pear
– 1 cheese stick

Lunch:
– 2 whole wheat tortilla wraps
– 3 ounces of grilled chicken breast
– Mixed salad greens with various vegetables
– 1 tablespoon of Greek yogurt dressing

Snack:
– Half a cup of carrot sticks with hummus

Dinner:
– 4 ounces of baked tofu
– 1 cup of stir-fried vegetables (broccoli, bell peppers, snap peas)
– Half a cup of quinoa

Thursday:

Breakfast:
– 1 cup of low-fat Greek yogurt
– 1 cup of mixed berries
– 1 tablespoon of honey

Snack:
– 1 small apple
– 1 tablespoon of almond butter

Lunch:
– 2 cups of mixed salad greens
– Half a cup of chickpeas
– Half an avocado
– 1 tablespoon of olive oil and balsamic vinegar dressing

Snack:
– 1 cup of sliced cucumber with a hummus dip

Dinner:
– 4 ounces of grilled chicken breast
– 1 cup of roasted vegetables (zucchini, bell peppers, onions)
– Half a cup of brown rice

Friday:

Breakfast:
– 2 scrambled eggs with vegetables (spinach, tomatoes, onions)
– 1 slice of whole wheat toast

Snack:
– 1 small orange
– 10 almonds

Lunch:
– 1 cup of lentil soup
– 2 slices of whole wheat bread
– Mixed salad greens with various vegetables
– 1 tablespoon of Greek yogurt dressing

Snack:
– Half a cup of carrot sticks with hummus

Dinner:
– 4 ounces of baked salmon
– 1 cup of steamed broccoli
– Half a cup of quinoa

Saturday:

Breakfast:
– Half a cup of oatmeal cooked with water
– 1 tablespoon of chia seeds
– 1 small banana

Snack:
– 1 small pear
– 1 cheese stick

Lunch:
– 1 cup of vegetable soup
– 2 slices of whole wheat bread
– 2 slices of lean turkey breast
– 1 slice of low-fat cheese

Snack:
– 1 cup of sliced cucumber with a hummus dip

Dinner:
– 4 ounces of grilled shrimp
– 1 cup of steamed asparagus
– Half a cup of brown rice

Sunday:

Breakfast:
– 1 boiled egg
– 1 slice of whole wheat toast
– 1 cup of mixed berries
– 1 cup of green tea

Snack:
– 1 small apple
– 1 tablespoon of almond butter

Lunch:
– 1 cup of mixed salad greens with a variety of vegetables
– 3 ounces of grilled chicken breast
– 1 tablespoon of olive oil and lemon dressing

Snack:
– Half a cup of Greek yogurt
– 1 tablespoon of honey

Dinner:
– 4 ounces of broiled salmon
– 1 cup of steamed broccoli
– Half a cup of quinoa

Remember to consult with a nutritionist or healthcare professional before starting any specific diet. This sample weekly menu provides a general idea of how to structure your meals while following a 1200 kcal diet. It is important to ensure the adequacy of nutrients and adjust the menu according to individual needs and preferences.

Quest'articolo è stato scritto a titolo esclusivamente informativo e di divulgazione. Per esso non è possibile garantire che sia esente da errori o inesattezze, per cui l’amministratore di questo Sito non assume alcuna responsabilità come indicato nelle note legali pubblicate in Termini e Condizioni
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