How to Survive on 1,200 Calories

1200 calories


In the interest of showing you all how to survive on 1200 calories a day I’m going to share some meal planning ideas.  Some of you may not even eat this much a day, which I’d advise against going under this, but do what works best for your body.

I will assume most of you out there are hungry like ferocious beast when trying to lose fat and get your pants to fit?  That means we need to do our best getting in the most nutrient dense and filling foods we can for our 1200 calories.

Let me tell you a secret sometimes I feel like I’m starving on days when I have eaten 1700 calories a day.  Ugh the torture.  It’s all about feeling satisfied!  Ok so here are some food choices to get you to where you want to be without starving to death.

This is what I have been eating the past three days and it has kept me pretty content.  I did get a little hunger pain at about 930 last night but I drank a glass of peppermint tea since it was already pretty close to bed time and sometimes my stomach gives me all the false hunger pains.  If this happens to you try a glass of water and a glass of hot tea.  False hunger will go away when you fill your belly up.  Is that belly still feeling empty and super hungry by all means grab yourself a healthy snack.

So here is what this week looks like so far:


  • 1 whole egg
  • 3 egg whites
  • Sautéed fresh spinach or yellow squash
  • 100 calories worth of fruit Tuesday and Wednesday were strawberries and blueberries and today was frozen dark cherries (yum)

If you prefer you can skip the fruit and turn your eggs into a sandwich with some light whole wheat bread or a wrap.


  • 100 calories Skinny Sandwich Round
  • Lean Turkey Brest
  • 1 slice cheese
  • Sliced tomatoes
  • Sliced Cucumber
  • Lettuce leaves
  • Dijon Mustard
  • 2 TBS Hummus
  • Celery, cucumbers, and carrot sticks


  • Turkey Meatballs
  • Zucchini noodles
  • Homemade tomato sauce
  • Salad
  • Light ranch


  • 3 cups light and active popcorn
  • 1 medium apple
  • 6 slices lean ham


  • Coffee with non-dairy creamer
  • Water
  • Lemon water
  • Flavored Sparkling Water
  • Hot Tea Herbal and Black
  • Diet coke
  • Sugar free flavor packets

I know there is some debate on sweeteners and diet soda. So you will have to decide for yourself whether these work for you or not.  My two cents is they keep me from burning out on just water all the time and give my mouth some variety in which I look forward to.  So in my camp they get a win.  I have tried the naturally flavored sparking waters without sweetener and I think they taste like bleck.

I have been sticking with the same meals right now for ease.  I’m a pretty busy lately and if I’m making the same thing every day it’s more of a quick task.  As an added bonus I spend less at the store and waste less since I’m not buying a bunch of odds and ends of ingredients and produce that I only use a little bit of!

Here are some more ideas that I’m excited to try.  While repetition can be good, you don’t want to get burnt out or bored!

  • Eggs and Avocado Toast for breakfast.
  • Breakfast smoothies
  • Vegetable Soup with meat, cheese, and lettuce rolls
  • Ham, cheddar, and apple pita with mixed greens
  • Baked chicken, quinoa with sautéed green beans with vinaigrette and sliced almonds
  • BBQ chicken with broccoli and mashed cauliflower

These are just a few ideas to get started.  I’m only on day 3 so updates and recipes will be coming soon.

How do you get the most out of your calories when you are trying not to over feed yourself?  Do you have any favorite recipes that you would love to share?  Let us know!

Xoxo, Cynthia

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