1200 Calories per day, what can I eat?

Omnivore Option 🍖🧆🥓

Here’s a day of eating at 1,200 calories with a focus on balanced nutrition:

Breakfast (300 calories)

Oatmeal with Berries and Almonds
Ingredients:
– 1/2 cup rolled oats (150 calories)
– 1/2 cup unsweetened almond milk (15 calories)
– 1/2 cup mixed berries (35 calories)
– 10 almonds, chopped (70 calories)
– 1 tsp honey or a sprinkle of cinnamon (30 calories)
Instructions:
1. Cook the oats in almond milk over medium heat until thickened.
2. Top with berries, chopped almonds, and honey or cinnamon.

Snack (100 calories)

Apple with Peanut Butter
Ingredients:
– 1 small apple (80 calories)
– 1 tsp natural peanut butter (20 calories)

Lunch (350 calories)

Grilled Chicken Salad
Ingredients:
– 3 oz grilled chicken breast (120 calories)
– 2 cups mixed greens (10 calories)
– 1/4 avocado, sliced (60 calories)
– 1/4 cup cherry tomatoes (10 calories)
– 1/4 cucumber, sliced (5 calories)
– 1 tbsp olive oil (120 calories)
– 1 tsp balsamic vinegar (10 calories)
Instructions:
1. Toss the greens, avocado, tomatoes, and cucumber in a bowl.
2. Top with grilled chicken and drizzle with olive oil and balsamic vinegar.

Snack (100 calories)

Greek Yogurt with Honey
Ingredients:
– 1/2 cup plain Greek yogurt (80 calories)
– 1 tsp honey (20 calories)

Dinner (350 calories)

Baked Salmon with Steamed Veggies
Ingredients:
– 4 oz baked salmon (200 calories)
– 1 cup steamed broccoli (55 calories)
– 1/2 cup quinoa (95 calories)
Instructions:
1. Bake the salmon in the oven at 400°F (200°C) for 12-15 minutes.
2. Steam the broccoli and cook the quinoa according to package instructions.

🥙🍲🍜🌯 Total: 1,200 calories

This menu provides a variety of nutrients while keeping the calorie count at 1,200. Adjust portion sizes or ingredients slightly if needed to match your specific nutritional needs.

Vegetarian Option 🍄🥒🥔🌽

Here’s a 1,200-calorie vegetarian meal plan that balances nutrition throughout the day:

Breakfast (300 calories)

Spinach and Feta Omelette with Whole Wheat Toast
Ingredients:
– 2 large eggs (140 calories)
– 1/2 cup spinach, chopped (5 calories)
– 1 oz feta cheese (75 calories)
– 1 slice whole wheat toast (80 calories)
Instructions:
1. Whisk the eggs and cook in a non-stick pan.
2. Add spinach and feta to one half of the omelette, then fold it over.
3. Serve with a slice of whole wheat toast.

Snack (100 calories)

Carrot Sticks with Hummus**
**Ingredients:**
– 1 medium carrot, cut into sticks (25 calories)
– 2 tbsp hummus (75 calories)

Lunch (300 calories)

Quinoa Salad with Chickpeas and Vegetables
Ingredients:
– 1/2 cup cooked quinoa (110 calories)
– 1/4 cup canned chickpeas, drained (70 calories)
– 1/2 cup cherry tomatoes, halved (15 calories)
– 1/4 cucumber, diced (5 calories)
– 1/4 avocado, diced (60 calories)
– 1 tsp olive oil (40 calories)
Instructions:
1. Mix all ingredients in a bowl and drizzle with olive oil.
2. Toss to combine and serve.

Snack (100 calories)

Greek Yogurt with Berries
Ingredients:
– 1/2 cup plain Greek yogurt (80 calories)
– 1/4 cup mixed berries (20 calories)

Dinner (400 calories)

Vegetable Stir-Fry with Tofu
Ingredients:
– 3 oz firm tofu, cubed (90 calories)
– 1 cup broccoli florets (55 calories)
– 1/2 bell pepper, sliced (15 calories)
– 1/2 cup sliced mushrooms (10 calories)
– 1/2 cup cooked brown rice (110 calories)
– 1 tbsp soy sauce (10 calories)
– 1 tsp sesame oil (40 calories)
– 1 tsp sesame seeds (20 calories)
– 1 clove garlic, minced (5 calories)
– 1 tsp grated ginger (5 calories)
Instructions:
1. Heat sesame oil in a pan, add garlic and ginger, and cook until fragrant.
2. Add tofu and vegetables, stir-frying until cooked through.
3. Stir in soy sauce and serve over brown rice, sprinkled with sesame seeds.

🥗🥘🍱🥑Total: 1,200 calories

This meal plan ensures you get a variety of nutrients while keeping to a 1,200-calorie limit. You can adjust portion sizes or swap out ingredients based on your preferences.