{"id":3168,"date":"2016-02-22T11:06:00","date_gmt":"2016-02-22T05:36:00","guid":{"rendered":"http:\/\/articles.1mg.com\/?p=3168"},"modified":"2026-05-21T11:44:25","modified_gmt":"2026-05-21T06:14:25","slug":"1200-kcal-diet-plan-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.1mg.com\/articles\/1200-kcal-diet-plan-for-weight-loss\/","title":{"rendered":"1200 Kcal Diet Plan For Weight Loss"},"content":{"rendered":"

\"low<\/p>\n

BY SHRIYA AGARWAL (Diet Counselor)<\/strong><\/p>\n

People looking forward to losing weight often encounter problems in following their diet plans, especially when their diet is either too strict or inadequate. Following a balanced diet with all food groups is a healthy way to lose weight. An average person’s diet roughly consists of a minimum of 1800 calories. Reducing 500-600 calories from your daily diet would easily help you lose 1\/2 a kg to 1 kg of weight in a week’s time. Following such a diet for a month would help you lose around 4Kg weight.<\/strong><\/p>\n

So, here are some healthy meal options for a 1200 calorie diet that will help you reduce weight<\/a> without compromising your basic nutritional needs.<\/p>\n

FOR BREAKFAST<\/strong><\/p>\n

You can choose from the following delicious and healthy options:<\/p>\n

1 . \u00a0<\/strong>Besan and Paneer Cheela (Quantity: 2)<\/strong><\/p>\n

Take\u00a040 grams of bengal gram flour\u00a0and mix with\u00a010 grams of curd\u00a0(made from cow’s milk) for a mixture for two. Add salt and spices as per your taste. Shallow fry each one with\u00a01 teaspoon of oil\u00a0(total oil used: 10 grams)\u00a0Once the cheelas are ready, stuff each of them with\u00a05 grams of paneer\u00a0made from cow’s milk\u00a0(Energy: 275 Kcal<\/em>)<\/p>\n

2 . Porridge (2 servings)<\/strong><\/p>\n

Roast 20 grams of broken wheat. Add\u00a0125 ml of milk\u00a0made from cow’s milk. Add 1\/2 a cup of water. Pressure cook until done. Add\u00a02 teaspoons of sugarand garnish with\u00a010 grams of almonds.\u00a0(Energy: 260 Kcal)<\/em><\/p>\n

3 . Chickpea and Sprout chat<\/strong><\/p>\n

\u00a0<\/strong>To 20 grams of boiled chickpeas add 10 grams of boiled green gram dhal sprouts and 20 grams of paneer made from cow’s milk. Mix well with one small chopped, one tomato and salt and spices to taste. Garnish with coriander leaves.(Energy: 175 Kcal)<\/em><\/p>\n

FOR A MID MORNING SNACK<\/strong><\/p>\n

\u00a0<\/strong>At around 11am, you can have a glass of Cow’s milk<\/strong> (125 ml) and 10 gm almonds ( Energy: 150Kcal)\u00a0<\/em>or 1 Apple<\/strong> (Energy: 90 Kcal)<\/em> or 2 Guavas<\/strong> (Energy: 90 Kcal)<\/em><\/p>\n

FOR LUNCH<\/strong><\/p>\n

For lunch you can choose from:<\/p>\n

1 . Bottle Gourd and Split Moong Dal Curry with 2 Chapatis\u00a0<\/strong><\/p>\n

Soak\u00a020 grams of green gram dal\u00a0in water for 15 minutes.cook the dhal in 2-3 cups of water with\u00a020 grams of bottlegourd. For the chapatis use 40 grams whole wheat flour\u00a0(Energy: 305 Kcal)<\/em><\/p>\n

2 . Rajmah and 2 Chapatis<\/strong><\/p>\n

Soak 30 grams of rajmah in water for 7-8 hours. Prepare the gravy in\u00a0 2 teaspoons of oil using spices and salt as per taste, two tomatoes, one medium sized onion and a few garlic cloves. Add rajmah to the gravy and cook until done. For the chapatis use 40 grams whole wheat flour\u00a0(Energy: 355 kcal approx.)<\/em><\/p>\n

3 . Arhar Karonda Dal and 2 Chapatis<\/strong><\/p>\n

Soak 20 grams arhar dal\/pigeon peas in water for 15 minutes. Pressure cook the dal in 2-3 cups of water with 20 grams of fresh karonda. For the chapatis use 40 grams whole wheat flour\u00a0(Energy: 320 Kcal)<\/em><\/p>\n

FOR EVENING SNACK<\/strong><\/p>\n

You can have:<\/p>\n

1 . \u00a0One Banana <\/strong>(Energy: 116 Kcal)<\/em><\/p>\n

2 . Two Boiled Sweet Potatoes<\/strong> (100 grams) with black salt and black pepper (Energy: 120 Kcal)<\/em><\/p>\n

3 . One\u00a0<\/strong>\u00a0Banana<\/strong> and Blue Grapes<\/strong> (75grams) (Energy: 160 Kcal)<\/em><\/p>\n

DINE HEALTHY WITH:<\/strong><\/p>\n

1 . Paneer Pea Curry and 2 Chapatis<\/strong><\/p>\n

Prepare the gravy for paneer pea curry in\u00a02 teaspoon of oil\u00a0using spices and salt as per taste, two\u00a0tomatoes, one medium sized onion and a few garlic cloves. Add\u00a020 grams of paneer\u00a0made from cow’s milk in the form of small cubes. Add\u00a010 grams of boiled green peas. For the chapattis use 40 grams whole wheat flour.(Energy: 300 Kcal)<\/em><\/p>\n

2 . Soyabean, Paneer and Pea Pulao<\/strong><\/p>\n

Soak 20 grams of rice for 20 minutes. Cook in 1-1.5 cups of salty water with 10 grams of soyabean chunks. Add 20 grams of green peas when almost done. Add 20 grams of slightly roasted small paneer cubes to the rice. Crackle cumin seeds and spices add to the pulao. Mix well.(Energy: 190 Kcal)<\/em><\/p>\n

3 . White Sauce Pasta<\/strong><\/p>\n

Boil 20 grams of pasta in salted water. Heat 125 ml of milk in a non-stick pan. Add a spoon of corn starch. Keep stirring till it thickens. Boil 75 grams of broccoli and saut\u00e9 in 2 teaspoons of butter\/olive oil. Add pasta and broccoli to the thickened mixture. Mix well. Thereafter, grate 20 grams of cheese on the dish and cook until it melts.\u00a0(Energy: 340 Kcal)<\/em><\/p>\n

BEFORE GOING TO BED<\/strong><\/p>\n

Before hitting the bed, you can have:<\/p>\n

1 . <\/strong>\u00a0 Walnuts<\/strong>– four halves\u00a0(Energy: 52 Kcal)<\/em><\/p>\n

2 . Cow’s milk<\/strong> (125 ml) with almonds (5gm) (Energy: 120Kcal)<\/em><\/p>\n

People are also Reading:<\/em><\/p>\n

Foods That Help In Weight Loss<\/a><\/p>\n

Simple Ways To Avoid Overeating<\/a><\/p>\n

By following the above mentioned diet you will consume around 1100-1200\u00a0Kcal in a day. So go ahead and start your week on a healthy note. Eat healthy. Stay Fit!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

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