What 1200 Calories a Day Looks Like

1200 Calories

1200 Calories

Here’s what a 1200 calories day looks like for me. For Breakfast I made overnight oats with strawberries, for lunch I made turkey salad with sesame ginger dressing, dinner was lemon pepper salmon with brown rice and steamed broccoli, for snacks grapes with string cheese and pecans with carrots. Meals I try to keep 3-400 calories and snacks under 150 calories. My biggest meal I save for dinner.

When I was on my six week weight loss challenge my calories were restricted to about 12o0 a day. Now because of my activity level my goals to gain muscle I’ve increased my caloric intake to about 15-1600 a day. I’m still in a calorie deficit, but needed more fuel to burn fat and reduce my body fat percentage.

Here’s the breakdown of calories according to Myfitnesspal

Overnight Oats: Total 309

Rolled Oats  170

1 tsp. honey 30

1 cup unsweetened almond milk 30

1/2 tbsp. chia seeds 30

1/2 cup of strawberries 49

1/2 tsp. cinnamon 0

Turkey Salad: 279

Kirkland turkey burger patty 200

3 cups romaine lettuce 12

1/2 cup sliced cucumber 7

2 0z grape tomatoes 20

2 tbsp. Litehouse sesame ginger dressing 40

Lemon Pepper Salmon: 405

4oz salmon fillet 236

1/3 cup cooked brown rice 83

1/2 cup steamed broccoli 27

1/2 tbsp. olive oil 60

Snack one: 133

6 carrot sticks 35

1/2 oz pecans 98

Snack two: 132

1/2 cup grapes 52

string cheese 80

Total for everything is 1258 calories

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