1200 Calorie Intermittent Fasting: A 7-Day Atkins/Ketogenic Meal Plan with Recipes and Grocery List
We’ve all heard the advice: “Don’t eat less than 1200 calories”, “Eating too few calories will slow metabolism”. But what if there was a way to lose weight quickly and healthily while still eating 1,200 calories per day? Intermittent fasting (IF) may be the perfect solution. In this article, we’ll look at what intermittent fasting is, how to do it, and provide a 7-day 1200 calorie per day Atkins/Ketogenic meal plan complete with recipes and a grocery list.
What Is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are several different methods, but the two most popular are the 5:3 method, where you eat normally for five days per week, then eat 500-600 calories for two days per week, and the Warrior Diet, which involves fasting during the day and eating one large meal at night.
A 7-Day 1200 Calorie/Day Intermittent Fasting Meal Plan
On a daily diet of 1,200 calories, most everyone will lose weight. Here’s a 7-day meal plan with recipes and a grocery list that’s extremely low-carb (less than 20g net carbs per day) and customizable to your own tastes.
Day 1:
- Breakfast: Spinach and Feta Egg Muffins (3 muffins) – 370 calories
- Lunch: Greek Salad – 250 calories
- Dinner: Turkey Meatballs with Zoodles – 480 calories
Day 2:
- Breakfast: Avocado Toast with Ricotta – 290 calories
- Lunch: Tomato Soup – 150 calories
- Dinner: Tuna Stuffed Avocado – 270 calories
Day 3:
- Breakfast: Bacon and Egg Salad – 270 calories
- Lunch: Cucumber Avocado Salad – 160 calories
- Dinner: Chicken Breasts with Asparagus – 350 calories
Day 4:
- Breakfast: Greek Yogurt with Berries – 270 calories
- Lunch: Shrimp Salad – 250 calories
- Dinner: Grilled Salmon with Broccoli – 370 calories
Day 5:
- Breakfast: Spinach and Feta Egg Muffins (3 muffins) – 370 calories
- Lunch: Caesar Salad – 250 calories
- Dinner: Baked Cod with Brussels Sprouts – 390 calories
Day 6:
- Breakfast: Avocado Toast with Ricotta – 290 calories
- Lunch: Greek Salad – 250 calories
- Dinner: Mushroom Risotto – 360 calories
Day 7:
- Breakfast: Bacon and Egg Salad – 270 calories
- Lunch: Tomato Soup – 150 calories
- Dinner: Turkey Meatballs with Zoodles – 480 calories
Grocery List
- Spinach and Feta Egg Muffins: eggs, spinach, feta cheese, garlic powder, onion powder, salt, pepper
- Greek Salad: romaine lettuce, tomatoes, cucumber, red onion, feta cheese, olives, olive oil, red wine vinegar, oregano
- Turkey Meatballs with Zoodles: ground turkey, onion, garlic, parsley, egg, breadcrumbs, zucchini, olive oil, tomato sauce
- Avocado Toast with Ricotta: avocado, ricotta cheese, whole wheat bread, garlic powder, salt, pepper
- Tomato Soup: tomatoes, garlic, onion, vegetable broth, olive oil, oregano, thyme, basil, salt, pepper
- Tuna Stuffed Avocado: canned tuna, avocado, mayonnaise, celery, lemon juice, salt, pepper
- Bacon and Egg Salad: bacon, eggs, mayonnaise, mustard, celery, onion, salt, pepper
- Cucumber Avocado Salad: cucumber, avocado, olive oil, lemon juice, garlic powder, salt, pepper
- Chicken Breasts with Asparagus: chicken breasts, asparagus, olive oil, garlic powder, onion powder, salt, pepper
- Greek Yogurt with Berries: Greek yogurt, berries, honey
- Shrimp Salad: shrimp, celery, mayonnaise, lemon juice, garlic powder, salt, pepper
- Grilled Salmon with Broccoli: salmon, broccoli, olive oil, garlic powder, onion powder, salt, pepper
- Caesar Salad: romaine lettuce, Parmesan cheese, croutons, Caesar dressing
- Baked Cod with Brussels Sprouts: cod fillets, Brussels sprouts, olive oil, garlic powder, onion powder, salt, pepper
- Mushroom Risotto: arborio rice, mushrooms, onion, garlic, vegetable broth, Parmesan cheese, olive oil, butter, salt, pepper
When consuming a 1,200-calorie per day diet, it is essential to plan ahead in order to stay on track and meet your calorie needs. With this 7-day meal plan, you can rest assured that you will be eating healthily and meeting your calorie goals. Intermittent fasting is an excellent way to lose weight quickly, and this meal plan will help you do just that.
If I consume 1200 calories a day, how much weight will I be able to lose?
If you reduce your calorie intake by 1,200 per day, which is more than 500 calories lower than the amount you usually consume to maintain your current weight, you should expect to lose more than 1 to 2 pounds per week.
What is the recommended amount of calories to have while doing intermittent fasting?
Ensure that you are not consuming fewer than 1,200 calories daily. An exception is the 5:2 technique, in which five days per week you consume regular amounts (e.g. 2,000 calories) and on the other two days, you limit yourself to 20-25% of your average caloric intake (400-500 calories).
What would be the expected amount of weight loss if I consume 1200 calories per week?
The expected weight reduction that many people experience while on a 1200 calorie diet is usually 1-2 pounds each week.
