Keto Diet Meal Plan 1200 Calories

Healthy Ketogenic Snack Options

KETO DIET Meal Plan | 1200 Calories | 90g Protein

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.

Here are some excellent, keto-friendly snack options:

  • Almonds and cheddar cheese
  • Greens with high-fat dressing and avocado
  • Keto smoothie made with coconut milk, cocoa and avocado
  • Avocado cocoa mousse

Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if youre snacking too much throughout the day.

Its important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.

If youre unsure how many calories you should be eating, check out this article to learn how to calculate energy needs.


Keto-friendly snacks should be high in fat, moderate in protein and low in carbs. Increase your fiber intake by snacking on sliced, low-carb vegetables with a high-fat dipping sauce.

Important Information About The 1200 Calorie Keto Meal Plan

A few quick notes before we get started. This 1200 Calorie Keto Meal Plan is an example of what 1200 calories on keto would look like. Its meant to give you ideas about what keto recipes/products you could eat and what your macros will look like. If you choose to follow a 1200 calorie keto diet, you should consult with a doctor or registered dietician who can determine if a plan like this would be safe or effective for you and help you customize it to your needs. If you feel dizzy, faint, chest pain, or shortness of breath on any diet plan, you should stop immediately and consult your doctor.

Also be aware that the nutrition information and macros provided in this 1200 Calorie Keto Meal Plan are estimates. They may vary based on preparation techniques, specific ingredients used, serving sizes, testing methods and more.

Finally, this 1200 Calorie Keto Meal Plan is meant to be a short-term plan to help you start keto on the right foot or break through a plateau. For most people, 1200 calories is a not a sustainable amount of food for the long term. Always listen to your body.

Disclaimer: Please be aware that I am not a doctor, registered dietician, or nutritionist. I am not qualified to diagnose, treat, prevent, or cure any disease or condition. This post is for informational purposes only and does not guarantee any results. See full disclaimer here.

If You Want To Lose Weight A Meal Plan Can Be A Useful Way To Do So

Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.

Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. This means a plan that provides more calories a day would be more appropriate for men.

Its both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Weve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.

Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.

Read Also: Best Low Calorie Diet For Weight Loss

Calorie Ketogenic Meal Plan

by dietnavigator | Jan 24, 2016 | Diets, Ketogenic Diet |

This is a 1200 calorie ketogenic diet 1 week meal plan. While each day aims for roughly 1200 calories, different days in each week have different levels of daily net carbohydrate consumption. The amount of carbohydrates people can consume while remaining in ketosis can vary wildly from 20g 50g, so we have opted to show what a typical day looks like at a variety of carbohydrate intake levels.

Important Points About This Meal Plan

Pin on Keto diet plan
  • This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  • Semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
  • These meal plans meet your recommended amount of fibre across the week. It’s important to note that children under 16 years of age need less fibre than adults.
  • Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

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    Favorite Website For Clinical Trials

    From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Use it to stay up-to-date on the potential newest applications of keto, as well as trials that may be currently recruiting for participants in your area.

    Calorie Keto Meal Plan

    In recent years, high-protein, low-carb eating plans have been garnering more and more attention from people who would love to shed a few pounds. The 1200 calorie keto meal plan is an example of such diets. However, despite all the hype around this weight loss approach, is a Ketogenic diet good for you?

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    Snack: Vegan Keto Chocolate Covered Cherries

    Servings: 12, Serving Size: 1, Calories: 67, Total Fat: 6 g, Net Carbs: 2 g, Protein: 0 g

    These chocolate covered cherry treats are a great snack to make ahead of time and pop in your mouth between meals. They have no animal derived ingredients and are great for those following a vegan ketogenic diet as well. The best part about this healthy little snack? There are only 67 calories in each serving and they are basically dessert!


    • 1/4 cup coconut oil, melted
    • 1/4 cup coconut butter, melted
    • 3 tablespoons cacao powder
    • 3/4 cup frozen dark sweet cherries, thawed


  • Prepare a mini cupcake tray with liners
  • Combine all ingredients except for the dark cherries.
  • Mash the dark cherries with a fork once they have thawed. Add the mashed cherries and the juices to the chocolate batter.
  • Add one tablespoonful of batter to each mini pre-prepped cupcake liner.
  • Place the cupcake tray in the freezer.
  • Enjoy frozen or refrigerated.
  • Final Words About 1200 Calorie Keto Meal Plan

    #MealPrepMonday – Episode 2 – 1200 Calorie Keto Meal Plan (Keto Meal Prep)

    It is very important to stay in shape. However, that doesnt mean you should use unhealthy easy of losing fat. In this article, we explain a complete guide on how anyone can shed extra pound if they use a 1200 calorie keto meal plan. Besides a complete 7 day guide, we also explain all the tips and precautions one should take care of. In any keto diet plan, the most important things are food and calorie count. Make yourself familiar with the foods one must use during keto diet and foods that you should avoid. Also, keep a check on your calories intake. If you do all the steps properly without any cheat day then you will be able to see drastic results in yourself. Although this method requires some efforts however it is the most efficient and easy way to lose fat.

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    What Do I Eat On A Keto Diet

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    Provides Certain Kinds Of Relief To Cancer Patients

    It should first be noted that more research is required to ensure that this is true. That being said, a review published in 2014 discussed that Ketogenic diets have been shown to reduce tumour growth and improve survival in animal models of malignant glioma, colon cancer, gastric cancer, and prostate cancer.

    In two human patients with advanced-stage malignant astrocytoma who were fed a calorie-restricted keto diet coupled with normal treatments, their tumours reduced by 21.8%. This diet has also helped cancer patients by improving their emotional functioning, and bouts of insomnia .

    An easy Keto diet will quickly reduce the amount of glucose in your body. This is thought to be a good thing because cancer cells have been known to grow by depending on the glucose in our bodies. Cancer cells are unable to metabolize ketone bodies as they would blood sugar or glucose. Also, the lack of blood glucose reduces levels of insulin. This in turn is thought to make it harder for cancerous cells to grow in our bodies .

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    How To Follow The Keto Diet On A Budget

    Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.

    Ketogenic Diet Meal Plan

    Maybe you need ketogenic diet? Learn more by reading this ...

    Switching over to a ketogenic diet can seem overwhelming, but it doesnt have to be difficult.

    Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.

    In order to reach and remain in a state of ketosis, carbs must be restricted.

    While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake.

    Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

    This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

    Read Also: Best Diet To Lose Chest And Belly Fat

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    Prevention And Treatment Of Nervous System Diseases

    Research has found that a Ketogenic diet can be beneficial to patients with Parkinsons, Lou Gehrigs disease and Alzheimers disease . This high-fat, low-carbohydrate diet brings about the state of ketosis and ketone bodies may have a neuroprotective impact on the aging brain cells.

    However, more research is needed to prove whether this diet can be effective and provide relief to such patients.

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    Calories Is Not Right For Everyone

    First, we will begin with a word of warning: a 1200-calorie diabetes diet is not appropriate for every person with diabetes. For weight loss, this calorie level is low enough that it may cause a negative effect on the metabolism for many people. Also, this calorie level may not provide enough carbohydrates to complement medication regimens or prevent hypoglycemia.

    However, 1200 calories will meet the energy needs of some people with diabetes. It’s probably best if you are small in weight and stature, older than 65, and/or less active. If you’ve received a 1200-calorie diabetes diet prescription, your healthcare providers will have taken all of these factors into account.

    If your healthcare provider prescribed you a diet other than 1200 calories, we have sample meal plans for you as well.

    What Are The Total Calories And Macros For This Weight Loss Meal Plan

    Simplest weekly 1200 calorie keto meal plan for weight loss -keto diet68

    A low calorie diet has been shown to result in weight loss, despite the distribution of macros. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat

    When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. I go under on the planned calories for a few reasons.

    For one, its difficult to get accurate measurements for calories of the foods you eat. Different tools, different reporting methods, and different products vary in calorie range.

    But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories.

    So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less.

    IMPORTANT: Products will vary on nutrition information. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here.

    Also Check: How Many Carbs Can I Eat On A Keto Diet

    A Note About Sustainable Weight Loss

    A ketogenic diet for weight loss is a helpful tool but its not complete. These simple recipes can get you started, but for a holistic approach to weight loss, check out Noom. We offer community support, expert coaching, and endless recipe ideas to help you lose weight sustainably. But enough about us lets get to the keto meal plan!

    Favorite Medical Resource On The Keto Diet

    This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.

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    Before You Begin This Meal Plan

    If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. So think about how the meal plan would fit in with your daily life and diabetes management.

    Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

    Please speak to your diabetes health care team before making significant changes to your diet.

    This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting.

    How To Hit Your Keto Macros

    1200 Calorie Diet Meal Plan PDF

    The ketogenic diet is rooted in controlling macronutrients with the goal of transitioning the body into a metabolic state called ketosis. Ketosis encourages the body to become more effective at burning fat – and potentially can promote faster weight loss.

    Understanding how to hit your keto macros for ketosis takes a little bit of time and adjustment, but with practice, it gets easier!

    Be aware that following a keto lifestyle requires strict adherence to macronutrients. Meaning, you have to keep track of your calories and macronutrients to ensure you are not going over your carbohydrate count, or that you are consuming too many calories from fat, potentially causing weight gain.

    It is strict caloric control that supports fat loss on keto.

    Additionally, if you are looking for a meal plan to control your blood sugar levels for any health or clinical concerns like diabetes, this plan may potentially benefit you due to overall decreased carbohydrate and sugar intake.

    Depending on your activity level, and personal size, the number of carbohydrates and calories you need per day, vary. Know that you can start slowly transitioning your body into a full ketosis state by slowly incrementing the percentage of fat you eat in your diet. Once you find your personal macros, you can easily adjust this keto plan for yourself.

    However, to make it easier for you, you can use a keto macro calculator to find your macronutrient and calorie needs:

    Read Also: What’s Wrong With Keto Diet

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