Diet Mediterranean 1200 calories: weekly menu (pdf)


What anonymous number….

Can't find it?

Yet it can be very important, at least for some of us.

In the end it's always like this: you know you need toeat less to lose weight but just the idea of ​​eating small portions of food makes you hungry.

Instead a1200 calorie diet is the one that is most recommended, as effective, to make a person lose weight average person.

This same person will need 1600 to 2400 calories a day to maintain his weight.

Let's say1200 calories is the m possible to lose weight without losing muscle mass and not jeopardizing a food room, still rich in nutrients.

And, in any case, it can be considered rather low in calories for men who, due to their build, need at least 1600 calories a day, precisely because of the greater amount ofmuscle mass.

Do you think that, Sometimes, a single meal eaten in some restaurants easily contains more than 1200 calories so you need to be careful in choosing quality foods that keep you full and can be spread throughout the day.

If you choose || |132cibi ricchi di fibre e di proteine with at least 2 liters of water, your1200 calorie plan won't hurt you and most importantly, it won't leave you hungry.

If you want, you can download the1200 calorie Mediterranean diet Monday menu in pdf format. Follow the instructions in the box!

1200 calorie diet: how much weight can you lose with one?

Adiet to lose weight of 1200 calories, applied to aweekly menu|| |166, è una dieta equilibrata, quindi non una di quelle da 4 kg in 4 giorni ma una di quelle che funziona a lungo termine.

If it is followed continuously, it allows you to initially lose about 6 kg per month to then settle on 3-4 kg per month, which is the weight loss most recommended by dieticians.

A weight loss of about one to one and a half kilos per week is more suitable in being able to be considered a loss that resists over time and also to the subsequent maintenance diet that replenishes some more food, with some Slightly larger portions of food.

1200 Calorie Diet: Split Meals

Even if you're trying toeat less, e quindi di risparmiare calorie, evita di saltare i pasti.

This trick can lead you to experience extreme hunger which, in one fell swoop, could make you skip the 1200 calories taken by the great hunger.

Spread your calories over the course of the day.

I recommend eating about 400 calories in each of 3 meals, or you can eat 350 calories per meal with a 150 calorie snack.

And, again, and this is my favorite pattern, you can have 3 300 calorie meals with two 150 calorie snacks.

Choose the diet model that you like best, that best suits your days, your hunger levels and your energy needs.

At each main meal think about eating around 50-70 grams of protein, 250 grams of vegetables and about ten grams of whole grains.

Anadequate supply of protein keeps the body satiated and manages to prevent wild swings in blood sugar, which it can cause hunger and cravings.

Protein also helps maintain lean muscle mass. In fact, losing muscle also causes the metabolism to collapse quickly, so it is not recommended at all. The body begins to eat itself, completely losing muscle tone.

Vegetables and cereals, on the other hand, contain a lot of fiber which takes longer to digest and therefore helps in feeling full after meals.

Every day, alternating them so as not to overdo it, you can also consume dairy products about 200 grams of low-fat (divided into main meals or just one), 300 grams of fruit and some healthy fats, such as nuts, to help keep you full.

When a diet of 1200 grams is difficult to include alcohol, sugary drinks or sweets. However, once a week, let's say on Sunday, I can allow you a meal with a dessert, whether it's a fruit tart or a little ice cream (these are two desserts that are a little less dangerous to eat).


Breakfast gives you energy and, when done right, prevents you from eating donuts or sticking to vending machines in the office.

Always recommended is eating fiber, whole grains, fruits and vegetables with lean proteins.

A 300 calorie dish could be: an omelet of 2 egg whites with cherry tomatoes served on a slice of whole grain toast with orange juice .

Or a smoothie of 250 ml of milk with a banana and some whey (which makes the protein drink even more).

More: 250 ml of milk with 150 grams of lightning and 200 grams of bran.

Or a Greek yogurt with 0 percent fat and 250 grams of blueberries.

Always think of breakfasts with fruit, milk whichever genre you prefer sca, dried fruit or a slice of whole grain toast.


For lunch always think of high-fiber vegetables such as lettuce, cucumber, radish, bean sprouts, peppers, carrots, spinach.

A salad is a very easy way to mix different vegetables together with about 100 grams of lean protein, such as chicken or tuna and 5 whole grain crackers.

L’insalata puoi condirla con un pochino di sale, un cucchiaino di olio d’oliva e un po’ di succo di limone fresco.

Alternatives to the salad can be a small wholemeal pita (the Greek less leavened), 150 grams of feta cheese, 2 tablespoons of chickpea hummus, 200 grams of spinach seasoned with oil and salt, a few cherry tomatoes always seasoned with oil and salt.

Or 100 grams of brown rice with 50 grams of beef and 150 grams of broccoli.

More: 100 grams of pasta with zucchini seasoned with oil and salt.

Just know you can get to 400 ca lorie and find valid alternatives for a lunch that is always light but full.


In short, it would always be better not to go to a restaurant tocheck your calorie intake. If you go out to eat always prefer a lean protein accompanied by a salad.

Grilling is a good light cooking technique, like boiling or steaming.

For dinner 80 grams of salmon with 200 grams of broccoli or a boiled potato is an excellent dinner.

120 grams of wholemeal pasta with tomato sauce is also a good dinner.

100 grams of minced meat with salad seasoned with oil and salt are a good idea.

80 grams of pork accompanied by 60 grams of wholemeal bread are another possibility.

=200 grams of parmesan or fior di latte with 150 grams of grilled aubergines are yet another possible choice.


Do not eat packaged snacks, always think about eating fresh and healthy foods.| ||266

Anche 50 grammi di formaggio con dei bastoncini di carota sono un buono snack.

Fruit too, of course, like an apple or a pear.

O 30 grams of almonds.

A low-fat yogurt, here's another not bad idea.

In short, what can be deduced from this type of diet is that it is not impossible, on the contrary. Just limit yourself in portions and seasoning. And, above all, do not eatfast food or fried foods and drinks of any kind. But certainly one cannot consider doing this diet an impossible task. Just think about being better physically to be better mentally.

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