Here is a 1200 kcal diet for a week (not including legumes, rice or potatoes)
Diet 1200 kcal
Day 1:
- Breakfast: Skimmed yogurt with red fruits and a tablespoon of chia seeds.
- Lunch: Grilled chicken salad with avocado, tomato and spinach.
- Dinner: Grilled salmon with steamed asparagus.
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Day 2:
- Breakfast: Skimmed milk shake with banana and 4 strawberries.
- Lunch: Tuna salad with peppers, cucumber and feta cheese.
- Dinner: Baked chicken breast with steamed broccoli.
Day 3:
- Breakfast: Omelet of 2 egg whites with spinach and mushrooms.
- Lunch: Grilled beef steak with cabbage and carrot salad.
- Dinner: Baked hake with green asparagus.
Day 4:
- Breakfast: Toast with avocado and poached egg.
- Lunch: Smoked salmon salad with cucumber and avocado.
- Dinner: Baked turkey with roasted vegetables.
Day 5:
- Breakfast: Banana smoothie with almond milk and chopped almonds.
- Lunch: Grilled chicken salad with tomato, cucumber and parmesan cheese.
- Dinner: Baked cod with wild asparagus.
Day 6:
- Breakfast: Omelet of 2 egg whites with spinach and mushrooms.
- Lunch: Tuna salad with avocado, tomato and cucumber.
- Dinner: Chicken curry with steamed vegetables.
Day 7:
- Breakfast: Skimmed yogurt with fresh fruits and nuts.
- Lunch: Grilled salmon salad with avocado, tomato and lettuce.
- Dinner: Baked hake with steamed asparagus.
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Remember to accompany your meals with water, green tea or sugar-free infusions and exercise regularly to maintain a balanced and healthy diet.
Consult a nutritionist before starting any diet to make sure it suits your needs and goals.
I hope you enjoy these recipes!
I recommend sweetening with erythritol, a natural sugar substitute….
Erythritol is a sugar substitute also referred to as a sugar alcohol. The sugar alcohols are counted as carbohydrates in the nutrition label. Their caloric effect on the body is lower than that of a normal carb which is why it has zero calories.
For every 1 tsp (4g) there are 4 grams of
carbohydrates and zero sugars. Being a sugar alcohol, Erythritol does not affect blood sugar making it suitable for a low-carb diet! Even though there are 4 grams of carbohydrates in erythritol you would subtract them from the total carb count because they are just ingested and then excreted by our bodies. Our bodies simply cannot metabolize it or use it for energy.
Anthony’s Erythritol is Gluten Free and Non-GMO, with no other additives. This
sweetener is 70% as sweet as table sugar without the calories. Use Anthony’s Erythritol to replace sugar in baked goods, beverages and more without causing a spike in blood sugar or adding extra calories to your diet!
Anthony’s Erythritol Granules, 2.5 lb, Non GMO, Sweetener, Keto & Paleo Friendly
