1200 calorie diabetic diet plan – 3 Day diet plan

This 1200 Calorie diabetic diet plan for weight loss is designed for three days. A Diabetic 1200 calorie meal plan includes Breakfast, Lunch, and Dinner. For some dishes, the ingredients are for several servings.

If you do not know whether this diet plan against belly fat is suitable for your personal energy consumption, we recommend that you first determine your energy consumption with a precise fitness bracelet.

DAY 1

Breakfast

Apple cinnamon porridge

Ingredients for 1 serving:

·         35g oatmeal

·         125g semi-skimmed milk (1.8% fat)

·         25g water

·         80g low-fat curd cheese

·         ½ apple (approx. 80g)

·         Some liquid sweetener

·         Some cinnamon

Preparation:

1.) Put the oat flakes with the milk and the water in a saucepan and bring to the boil while stirring constantly. Let simmer until thick paste forms.

2.) Stir in the low-fat curd cheese and season everything with a little liquid sweetener.

3.) Pour in a bowl and put the chopped apple on top. Sprinkle some cinnamon on top as well.

Nutritional values ​​per serving:

·         292 kcal

·         5.3g fat

·         39.1g of carbohydrates

·         20.5g protein

 

Lunch
Salad with lemon yogurt dressing and smoked salmon

Ingredients for 1 serving:

·         90g smoked salmon

·         1 hand salad (50g)

·         ½ paprika

·         2 slices of crispbread (22g in total)

·         60g yogurt, 1.5% fat

·         Some freshly squeezed lemon juice

·         4 teaspoons of olive oil

Preparation:

1.) Mix the yogurt and olive oil and add a small amount of lemon juice. Then add the lettuce and the chopped paprika and mix.

2.) Roll up the smoked salmon and place it on a plate. Put the lettuce next to it.

3.) Enjoy with the crispbread.

Nutritional values ​​per serving:

·         419 kcal

·         24.2g fat

·         21.6g of carbohydrates

·         26.5g protein

Dinner
Carrot kohlrabi with minced meat

Ingredients for 3 servings:

·         500g lean minced meat, max. 6g fat per 100g

·         350g tomato puree

·         40g cream / whipped cream

·         350g carrots (peeled)

·         300g kohlrabi (peeled)

·         2 medium onions

·         110g Gouda cheese

·         2 teaspoons of oil

 Preparation:

1.) Preheat the oven to 175 ° C temperature

2.) Cut the carrots and kohlrabi into pieces. Let them cook for 8 minutes.

3.) Fry together the chopped onions and minced meat and add 3 teaspoons of oil. As soon as the meat is almost cooked through, add the tomatoes and cream. Then let everything simmer a little longer.

4.) Take out the cooked vegetables and put them in a baking dish. Pour the minced meat sauce and spread the cheese over it.

5.) Bake it for 15 to 20 minutes until the cheese turns slightly brown and the meat is cooked through.

Nutritional values ​​per serving:

·         514 kcal

·         25.0g fat

·         26.2g of carbohydrates

·         47.8g protein

Before proceeding to Day 2, let me make it crystal clear that a 1200 Calorie diabetic diet plan for weight loss is not appropriate for everyone. This calorie level might be too low for many diabetic people that it may cause metabolism to work improperly. However, 1200 calories will be enough for many people depending on their weight, height, and age.

DAY 2

Breakfast
Omelet with feta and paprika

Ingredients for 1 serving:

·         2 eggs, size M

·         1 paprika, the color of your choice

·         ½ onion

·         3 teaspoons of oil

·         20g feta

Preparation:

1.) Cut the bell pepper into pieces and chop the onions. Add 2 teaspoons of oil in a pan, add onion and paprika and sauté. Then set aside on a plate.

2.) Whisk the eggs in a bowl. Add one more teaspoon of oil to the pan and heat. Pour in the eggs.

3.) Cook on low heat until they are almost thickened. Now turn it over. Place the paprika, feta, and onion in the middle of the omelet and then fold it up.

Nutritional values ​​per serving:

·         300 kcal

·         19.3g fat

·         14.7g carbohydrates

·         17.7g protein

Lunch
Buddha Bowl with bulgur, meat, and feta

Ingredients for 1 serving:

50g meat, low in fat (max. 3g fat per 100g)

50g feta

35g bulgur

1 hand salad (50g)

1 hand raw vegetable of choice (75g)

2 teaspoons of olive oil

20g apple cider vinegar

Preparation:

1.) Pour 100 g boiling water in a bowl and put the bulgur in it. Then let it cool down.

2.) Put the salad in a box, put the meat and feta next to it. Now add raw vegetables to it.

3.) Add 20g apple cider vinegar and 2 teaspoons of olive oil to the cooked bulgur, then also put in the box.

4.) Mix everything together and enjoy before eating.

Nutritional values ​​per serving:

398 kcal

17.5g fat

29.7g of carbohydrates

27.2g protein

Dinner
Chicken breast trays with roasted vegetables

Ingredients for 2 servings:

·         350g chicken breast fillet (2 pieces)

·         70g mozzarella

·         55g red pesto

·         300g zucchini

·         200g carrot

·         5 teaspoons of olive oil

·         1 medium onion

 Preparation:

1.) Preheat the oven to 175 ° C temperature

2.) Cut the mozzarella into slices. Put 3 to 4 cuts into the chicken breast fillet from above, but not thoroughly.

3.) Then put some pesto on it and fill the pockets with the mozzarella.

4.) Let it bake for 25-30 minutes.

5.) In the meantime, cut the onion into half rings and the carrots and zucchini into slices.

6.) Bring 5 teaspoons of olive oil to medium heat in a pan. First, sauté the onion in it. Now add the carrots and zucchini and sauté them until they are crisp to your desire.

Nutritional values ​​per serving:

·         503 kcal

·         24.8g fat

·         14.9g carbohydrates

·         51.2g protein

The above mentioned 1200 Calorie diabetic diet plan for weight loss helps to balance blood sugar level. While at the same time, it is a real treat for your taste buds as it features some of the yummiest foods that are suitable for a diabetic person. You can also follow this Healthy Diet Chart to add more variety to your daily consumption.

Day 3

Breakfast
Protein-rich smoothie

Ingredients for 1 serving:

·         150g  low-fat curd cheese

·         1 medium banana (100g)

·         15g ground almonds

·         150g water

·         Some cinnamon

·         Some liquid sweetener

Preparation:

1.) Put the low-fat curd cheese together with the banana and the ground almonds in a blender.

2.) Add 150g of water and then add a splash of liquid sweetener and a little cinnamon to the remaining ingredients.

3.) Turn on the blender and let the mixture blend until it is nice and creamy.

Nutritional values ​​per serving:

·         292 kcal

·         8.6g fat

·         30.6g of carbohydrates

·         25.0g protein

Lunch
Feta peppers with lettuce

Ingredients for 3 servings:

·         3 red pointed peppers

·         200g cottage cheese

·         2 eggs, size M

·         150g feta

·         400g mixed salad

·         40g olive oil

·         45g apple cider vinegar

·         Oregano

Preparation:

1.) Halve the peppers and remove the seeds. Preheat the oven to 175 ° C temperature.

2.) Mix the cottage cheese, eggs, crumble, and the feta. Add some oregano and mix well

3.) Fill into the pepper halves and bake them for about 20 to 25 minutes until the mixture is thick and cooked through.

4.) For the lettuce, mix a third of the total amount of the mixed salad, the olive oil and the apple cider vinegar and serve with it.

5.) Store the remaining prepared peppers in a cool place and consume them for the next 2 days.

Nutritional values ​​per serving:

·         413 kcal

·         29.0g fat

·         12.4g of carbohydrates

·         22.6g protein

Dinner
Gratinated salmon

·         Ingredients for 2 servings:

·         300g salmon fillet with skin

·         600g spinach leaves, frozen and thawed

·         50g mozzarella, grated

·         50g sour cream

·         1 medium onion

·         2 cloves of garlic

·         1 teaspoon oil for frying

Preparation:

1.) Peel the onion, cut in half, and then cut into rings. Finely chop the garlic. First fry the onion in 1 teaspoon of oil, then add the garlic and roast briefly as well.

2.) Take out and add the thawed spinach leaves. Stew, stirring frequently, until a little softer. Season to taste with salt and pepper. After cooling it down, mix some sour cream.

3.) Preheat the oven to 175 ° C temperature. Cut the salmon fillet into 2 pieces and add some salt and pepper. Put a heavy layer of spinach on the salmon and sprinkle the mozzarella on top.

4.) Then the salmon is gratinated. It might take 20-25 minutes until the salmon is cooked through. Serve it with the remaining spinach.

Nutritional values ​​per serving:

522 kcal

31.2g fat

17.0g carbohydrates

45.3g protein

 

Thank you for following this 3 Day 1200 Calorie diabetic diet plan for weight loss. The Healthy Food Guide listed here contains approximately 1200 kcal per day. Depending on the food used, the nutritional values ​​may vary slightly. We hope you find this plan inspirational and informational.