What Do You Eat To Fulfill A 1200 Calorie A Day?

[Soylabean 3]

After spending the last few weeks documenting all my food/calories, I've realized that I'm taking in more than I thought. I start off great with a Protein Shake and a mid-morning greek yogurt or oatmeal and a light lunch. It's typically the small afternoon meal and dinner that do me in. Those are usually time when I'm eating with others. I think I'm overeating when I see how much everyone else is eating. What kind of daily meal plan would you recommend? I'm open to a variety of foods. Please help me figure out a fulfilling 1200 calorie day:)

[abs6angels 36]

I think maybe you are eating too many "liquids" (oatmeal and yogurt are liquids) anything you have to eat with a spoon is a liquid and passes thru band quick,therefore being hungrier later- try a solid protein- like a Protein Bar or egg or something.I'm struggling with the amt of calories i need myself!( see my "ughhh so frustrated" topic lol

[♥LovetheNewMe♥ 1,216]

This is a typical days menu for me:

Breakfast: Oatmeal with 6 tbs of egg whites, 1/8 cup blueberries and 4 walnuts, one splenda and sprinkle of cinnaman.

Mid morning Snack: 25gm Protein shake

Lunch: 3 ozs lean Protein plus a cup of salad, vegtables only no cheese or nuts, with oil and vinegar

Afternoon Snack: 25 gm Protein Shake

Dinner: 3-4 oz protein, salad or some other type of fresh or frozen vegtable to equal about a cup.

I average between 1000-1100 calories per day, I rarely make it to 1200 unless I eat a Protein Bar that is higher in calories and protein or unless I add a starch, which I rarely do. If I am hunger in the evenings and I am under my goal for the day, I may eat some pop corn 1-2 cups or 1/4 cup of nuts.

I have been pretty dedicated to changing how I eat and trying to train myself not to eat between meals unless it is a planned Protein Drink or bar. I do occassionaly have a small desert but I stick to eating this everyday 7 days a week, if i am going to stray from my plan I only do it on Sunday's, that seems to be my day of the week that I am always way under in calories and way under in protein.

To date I lost 107lbs in 19 months and I am 13 pounds from goal, this works for me. Honestly you need to find out what works for you and you can not feel deprived or feel like this is a diet. It has to be a routine that you can adopt and feel like this is how I want to eat everyday because it makes me feel good. Now if I eat junk, I feel like crap. I love my oatmeal and eggwhites for Breakfast and look forward to them everyday. I used to have a quad latte from starbucks and pop tarts. Hope this helps.

[Jachut 487]

I really tend to not eat much in the morning because when I do, I struggle with overeating and taking in too many calories all day. I usually have one or two pieces of fruit throughout the morning and then a small but normal lunch and dinner - Soup and half a wholegrain roll and a meat and 3 veg type dinner. That usually keeps me at around 1000 and then I have a few hundred calories for odds and ends, a glass of wine, a cappucino, a bikkie or two with my morning cuppa and maybe even a little treat at night. I'm maintaining, not losing, when I was losing I just didnt have the extras.

[Yogi0so 3]

I use mihealth to log everything that I eat. It keeps track of my calories and nutrition and gives me a summary daily. I don't do well with out it, it is SO easy to slip in a couple hundred calories accidentally. I'm doing about 1100 calories a day. I need over 60 grams Protein a day. I usually eat eggs for Breakfast (so easy to make a big batch and portion for the week). I have a Protein Drink after I exercise (odwalla or bolthouse), salmon or homemade white chili for dinner and a protein bar as a snack. I'm not hungry very often and I'm getting 70+ grams of protein. I have had to stop doing all liquid calories (oragne juice is my bad) except my post workout protein drink. Nuts are a great snack too and I buy the little packs and carry them with me. I dont leave the house without a protein bar and bottle of Water, ever. A couple sugar free jolly ranchers cover me when I have a sweet attack. Carbs (yogurt, oatmeal, etc) tend to trigger hunger for me so I'm very low carb.

[Holly Dolly 575]

You say you find yourself overeating when you are with other people. You just need to get into the habit of measuring out your 3 ounces Protein and whatever else you may be having and just stick with that. I measure out everything I eat. Sure there are times when I finish and still would like more. But give me 5 minutes and I feel satisfied and happy that I didn't dig in for more.

[elcee 3,343]

I would love to have an easy to stick to calorie controlled plan so this thread is a great idea. However i read it and get very confused. egg whites with oatmeal!!! How does that work? I have always eaten oats with a dash of milk and some form of sweetener and maybe some fruit or cinnamon.

Also eggs are so quick and easy to cook I cannot understand how you could make a batch for the week! How do you cook and store them? Surely by the end of the week they would taste like rubber?

There must be a huge difference between US and Aus cooking methods as I am obviously missing something here.

[Yogi0so 3]

Maybe I'm weird but I just mix egg substitute with a couple real eggs, scramble until just done then I put them in individual containers for about 5 servings of 200 calories. Sometimes I sprinkle a little cheese or add tiny diced ham to make them yummy. I pull the containers (glass single servings) out of fridge and microwave a minute and they are not rubbery at all. Another little weird thing I do is set a timer on my iPod for 9am, noon, 3pm and 6pm. I make sure to eat (200 cals) high protein/low carb so my blood sugar is stable and I don't go into raving hungry mode by waiting too long to eat. That way I have a 200+cal reserve for early mornings or late nights.....what can I say....works for me.

[abs6angels 36]

I'm totally digging all this input!!!!!!!

Btw, Jachut- what is a bikkie??lol i love your aussie talk

[Soylabean 3]

Great ideas. I was thinking about cooking eggs for the week, too. I would like to add more fruit and salad, but they make weird noises all the way down, which is embarrassing at my job where I talk to people all day. Any suggestions?