On a daily diet of 1,200 calories, most people will be able to achieve weight loss of 1-2 pounds per week. The key is to know the correct portion sizes of foods and to track your intake to keep yourself accountable to your plan. Nutrition quality and choices are also very important when following a reduced calorie plan. 

Some people may need more than 1200 calories per day. Meeting with a Registered Dietitian Nutritionist (RDN) can help guide you with an appropriate calorie goal and steps to take in a realistic plan for weight loss.  A RDN may also be able to provide suggestions & tips for dealing with times of hunger and managing social events.

Sample 1200-Calorie Meal Plan:

Breakfast:            

1 packet instant oatmeal *(Splenda/Stevia to sweeten or a drizzle of honey)

¾ cup blueberries

6 almonds, slivered

Snack:                  

1 Greek yogurt

Lunch:                

Salad greens (2 cups)                         

3 oz. grilled chicken breast

2 tablespoons light dressing

¼ cup part-skim Mozzarella cheese

Snack:                  

1 apple (4 oz.)

1 Tablespoon nut butter

Dinner:                 

4 oz. broiled salmon                        

1 cup steamed broccoli                          

1 (3 oz.) sweet potato                          

1 teaspoon butter

Snack:                 

100-calorie popcorn

Get quick weight loss help from Nebraska Weight Loss Management Institute to look and feel your best. They offer highly-personalized solutions for each client based on the nonsurgical OPTIFAST® approach. Call (402) 483-4770 to reach their Lincoln location or (402) 399-9386 for Omaha to ask about their offerings. Visit the clinic online for more weight loss information.  Now also serving Des Moines, IA!