1200 Calorie & High Protein Vegetarian Diet for Weight Loss: Food Chart & Meal Plan on a Budget 2024

Research shows that following both a low-carb diet and a low-calorie diet is one of the most effective ways to lose weight quickly. Better yet, a low-carb, low-calorie diet that's also high in protein can help get you on the path to weight loss.

What is a 1200 calorie high protein low carb diet?

Before defining what a 1200-calorie high-protein low-carbohydrate diet is, you must first realize that there are many options and variations for a low-carbohydrate-high-protein diet. Common examples include the Atkins diet, Protein Power, SugarBusters, etc.

In this case, however, a high-protein, low-carbohydrate diet of 1,200 calories simply means; limit calorie intake to a diet plan of 1,200 per day. It also requires you to consume meals that are relatively high in protein, have moderate/adequate amounts of fats, and have very little carbohydrates.

How does the 1200 calorie high protein low carb diet work?

Generally speaking, women and men need about 2000 to 2500 calories respectively to maintain their weight. This number may increase or decrease, depending on age, lifestyle and fitness level. When you only consume 1200 calories a day, you will be in a calorie-deficient state, which makes you more likely to lose weight.

On the other hand, a high-protein, low-carbohydrate diet means that your carbohydrate intake is very limited. Since no carbohydrates are converted into glucose for energy, the body uses fat for storage, which is used as fuel. In turn, this puts your body in a state of ketosis, and your body starts to use ketones as an energy source, resulting in more weight loss.

What to eat on a 1200 calorie high protein low carb diet?

Before you start adopting this diet, you must be familiar with the types of foods and beverages you can eat and the types of foods and beverages you must avoid. This will ensure that you will not deviate from your meal plan and will get all the wonderful benefits from your diet. So what can you actually eat on a high-protein, low-carb diet? Thankfully, there are plenty of delicious, healthy foods to fill your day with while following this eating plan.

• Whole wheat bread

• Eggs

• Broccoli

• Mushrooms

• Kale

• Spinach

• Bell pepper

• Avocado

• Tomato

• Sweet potato

• Cauliflower

• Greek yogurt

• Blueberries

• Strawberries

• Apples

• Oranges

• Mangos

• Salmon

• Poultry

• Pistachios

• Walnuts

• Cashew butter

• Almond butter

• Quinoa

What to avoid on a 1200 calorie high protein low carb diet?

• Pastries

• Bagels

• Pizza

• Pop

• White Bread

• White Rice

• Refined Sugar

• White Rice

• Candy

• Sweet Syrup

• Breakfast Cereal

• Artificial Sweeteners

Vegetarian diet

Switching to a vegetarian diet is a great way to lose weight and save some money.
In fact, plant-based protein sources like canned beans, lentils, tofu, and tempeh can be a cost-effective alternative to meat, poultry, and seafood.
Following a vegetarian diet can also be an easy way to boost weight loss.
One review of 12 studies found that people who followed a vegetarian diet lost significantly more weight than those who followed non-vegetarian diets over an average of 18 weeks .
In another review, 75% of studies included showed that following a vegetarian diet was associated with better overall diet quality, compared with non-vegetarian diets.

The 7-Day 1200 Calorie Meal Plan for Weight Loss

This is an example of a diet with the daily intake of calories which will make you feel energetic and very active.

Day One: 1,183 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.

Day Two: 1220 calories, 127 g protein, 81 g carbs, 35 g fat

Day Three: 1148 calories 130 grams protein, 85 grams carbs, 32 grams fat

Day Four: 1,224 calories, 45 g protein, 173 g carbohydrates, 33 g fiber, 43 g fat, 1,269 mg sodium.

Day Five: 1146 calories, 137 grams protein, 73 grams carbs, 34 grams fat

Day Six: 1167 calories, 126 grams protein, 87 grams carbs, 35 grams fat

Day Seven: 1167 calories, 126 grams protein, 87 grams carbs, 35 grams fat

How Much Weight Can You Lose on a 1200 Calorie Diet?

A 1200 calorie diet plan helps to lose weight more effectively than any other method. With this plan, you can lose 20 pounds in 90 days, in which daily intake of healthy carbohydrates, protein, fat and nutritious food is essential. Getting rid of stubborn fat is not easy, but you also need to exercise regularly. Do the right thing to make sure your body consumes all the right nutrients to shape your body. Eating fewer calories can keep your body healthy without burning fat. Why burn when you don’t even burn so many calories? In order to speed up the weight loss process, a diet plan and regular exercise are required. Starving is a very bad idea, never do it, otherwise you will eat unhealthy food to satisfy your hunger. Also, make sure not to skip the main meal, because it will only destroy your health without any benefit.

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