Diet & Nutrition

7 Day Heart Healthy Meal Plan: 1200 – 1500 Calories

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A normal 7-days meal plan of 1200-1500 energy may appear a pretty and fast answer for you. However are you conscious that this meal plan may not be wholesome to your coronary heart? So first, allow us to undergo some particulars concerning the 1200 energy food plan. This text will allow you to higher perceive its impact in your physique and coronary heart.

What’s a 1200 Calorie Meal Plan All About?

It’s best to strictly comply with this food plan underneath the supervision of an authorized nutritionist. Calorie restriction to 1200 doesn’t imply restriction within the number of meals in your food plan. As an alternative, it emphasises extra on portion management to be sure to don’t exceed the consumption of 1200 energy per day. Nevertheless, even with a 1200 calorie meal plan, This needs to be a 5 plus a day message – whereby, we should always go for 2 seasonal fruits and three fruits – of the three fruits, one needs to be a inexperienced leafy vegetable, one a non-starchy vegetable and one a root vegetable to fulfill your day-to-day dietary necessities and preserve it a heart-healthy meal plan. And always remember to remain hydrated all through the day!  

{Word: that your physique necessities of diet might vastly range. Thus, it’s crucial to take your physician’s or nutritionist’s recommendation and select your food plan plan correctly.}

1200 Calorie Meal Plan and Coronary heart Well being

You should be questioning how and the place your coronary heart got here into the image relating to a food plan? Allow us to clear the fog for you! Sudden lack of weight will be deadly for the guts, so a phrase of warning; don’t do something drastic. Weight reduction must be gradual and regular. Furthermore, widespread information tells us that sudden excessive lack of weight leads to extreme electrolyte discount, which turns into an even bigger danger for coronary heart associated issues. So, you have to make it possible for your food plan is definitely ‘coronary heart wholesome’.

A heart-healthy meal for a wholesome life-style that fits your style buds would possibly appear to be a troublesome process. So, to make the duty simpler for you, now we have taken accountability for the calculative process!

Arithmetic of a 1200 Calorie Meal Plan

The sudden lower of calorie consumption to 1200 might result in weight reduction as per its primary concept. However as talked about earlier than, the outcomes might range from individual to individual. That’s as a result of weight reduction goes hand-in-hand with the speed of consumption and burning energy and the way the physique reacts to those modifications. 

Relying on an individual’s calorie consumption, the physique might change the way it burns these energy. So a heart-healthy meal plan ought to have decrease ranges of sodium and saturated fat and better ranges of fibre, together with hydrating contemporary fruits and veggies.

What to incorporate:

  • Select and customise your meals in order that the energy keep inside the 1200-1500 calorie vary.
  • Divide your meals into small parts to keep away from hunger. Proscribing your self to only 2 or 3 meals per day would go away you in fixed starvation, together with a bunch of different signs like weak point, dizziness, anger, irritation, and so forth. Furthermore, it’ll in the end render the usual price of physique features, together with your treasured coronary heart. Therefore, it’s best to divide your day by day meals into 5-6 meals, whereby you’ll be able to have 3 important protein wealthy meals and three small nutritious snacks..
  • Be inventive: Being on a food plan is often portrayed as dwelling on salads that style like consuming blades of grass. Actual experimental diets are removed from it; you’ll be able to swap your meals, use your leftovers, go for a cheat day as soon as per week and check out new recipes experimenting along with your style buds. Isn’t it removed from the tasteless style food plan you considered?
  • Preserve common self-check-ups: Making a observe of your bodily modifications is kind of important to maintain your coronary heart secure from dangers of sudden abnormalities. For instance, are you dropping an excessive amount of weight than deliberate? Are you gaining weight as an alternative? What are the withdrawal signs of your physique attributable to a sudden lower in calorie consumption? These are some crucial inquiries to be famous all through the food plan.

Does Your Physique Want a 1200-1500 Calorie Meal Plan?

Largely, the diet labels base their suggestions on a 2000 calorie food plan. In such a case, the restrictive food plan, which requires an individual to scale back their day by day consumption of energy to 1200-1500 energy, might result in malnourishment in some circumstances.

Sometimes, extra energy for older adults, younger males, energetic people, breastfeeding or pregnant ladies or medically conditioned individuals are crucial than the opposite folks. As well as, the variety of energy required for an individual every day varies vastly relying on various factors, together with age, intercourse, exercise stage, physique dimension together with any medical situations. For instance, people who find themselves chubby or overweight and lead a sedentary life-style would want fewer energy, thus making the 1200 energy meal plan considerably secure and doubtlessly efficient for them.

Coronary heart Wholesome Meal Plan inside 1200- 1500 Energy: Meals to Eat

Since a 1200-1500 calorie meal plan would shock your physique with its sudden impression on physique weight and functioning, it’s important to safeguard your coronary heart well being. Therefore, it’s essential to plan your meals well. As talked about above, you need to add enough quantities of fruit and veggies which are wholesome to your coronary heart. Allow us to have a look at some meals which are low in energy and improve your coronary heart well being.

  • Eat extra seasonal fruit and veggies, because the minerals and nutritional vitamins in them are heart-healthy.
  • Embrace extra fibre-rich meals resembling inexperienced leafy greens, nuts and seeds together with entire pulses and legumes in your food plan. They preserve you satiated for lengthy and stop extra calorie-consumption
  • Add entire grains to your food plan. They’re advanced carbohydrates like multi grains and millets (e.g Ragi, Jowar, Bajra, foxtail millet, pearl barley millet, finger millets and so forth) that take time to transform into sugar and are wholesome to your coronary heart.
  • Omega-3 fatty acids assist forestall coronary heart ailments by lowering the free radical harm of cell partitions. Therefore, you need to devour them. One of the best sources are fatty fish, walnuts and flax seeds. You too can go for Omega 3 dietary supplements to additional scale back the free radical exercise.
  • For those who crave candies, don’t hesitate in consuming a bit of darkish chocolate. It’s wealthy in antioxidants, which can assist enhance coronary heart well being.

7 Day Coronary heart Wholesome Meal Plan: 1200-1500 Energy

Right here is an easy-to-follow 7-day heart-healthy meal plan with 1200 energy that will help you lower down on these energy and shield your coronary heart from any harm.

Day 1 Meal Plan

Breakfast (251 Energy)

Scramble Eggs : One Serving (146 Energy)

  • Flippantly coat a pan with cooking spray
  • Add 1/2 cup no-fat egg substitute
  • Put 1/2 cup mushroom
  • Add 1 tbsp every of diced crimson bell pepper and scallions
  • Lastly, add one oz. of low-fat Swiss cheese

One medium Banana (105 Energy)

Mid-Morning Snack (51 energy)

Dried Apricot Halves: 6 (51 energy)

Lunch (330 energy)

Veggie Pita Meal: One Serving (289 Energy)

  • Low-fat Feta cheese: 28.3 g.
  • Tomato slices: 3
  • Sliced avocado: 1/2
  • 4 inch wholewheat Pita bread: 1

Fruit Break

Recent Pineapples: Two Cups (41 Energy)

Mid-Meal Snack (135 energy)

  • Hummus: 2tbsp (52 energy)
  • Sugar Snap Peas: 15 (21 energy)
  • Orange: 1 (62 energy)

Dinner (407 energy)

  • North Nation Braised Hen (268 energy)
  • Entire-wheat fettuccine: (87 energy)
  • Steamed broccoli: 4 spears, with a squeeze of lemon (52 energy)

Day 2 Meal Plan

Breakfast (279 Energy)

  • Metal lower Oats: 1 medium (139 energy)
  • Strawberries: ¾ cup (40 energy)
  • Nonfat plain Greek yoghurt: 6 oz. (100 energy)

Mid-Morning Snack (46 energy)

Prunes: 2 (46 energy)

Lunch (330 energy)

Veggie Cottage Cheese: One Serving (278 Energy)

  • 1% Cottage cheese (no salt added): 1 cup 
  • Cherry tomatoes for topping: 18 
  • Diced crimson bell pepper: 1 cup
  • Sliced cucumber: 1 cup

Fruit Break

Kiwi: One (42 Energy)

Mid-Meal Snack (198 energy)

  • Plain Almonds (unsalted): 12 (103 energy)
  • Medium Apple: 1 (95 energy)

Dinner (336 energy)

Paprika-Herb Rubbed Hen (127 energy)

  • Boiled couscous: 3/4 cup cooked wholewheat couscous 
  • Diced crimson bell pepper: 1tbsp
  • Scallions: 1tbsp

Inexperienced Beans: 1½ cups (209 energy)

Day 3 Meal Plan

Breakfast (274 Energy)

Egg sandwich: One (232 Energy)

  • Flippantly coat pan with cooking spray
  • Scramble 1/2 cup egg
  • Tomatoes (sliced): 3 
  • Low-fat cheese: 1 oz. 
  • Multigrain sandwich bread (skinny): 2

One Kiwi (42 Energy)

Mid-Morning Snack (51 energy)

Dried Apricot Halves: 4 (34 energy)

Lunch (330 energy)

Hummus Pita Meal: One Serving (238 Energy)

  • Hummus: ¼ cup
  • Tomatoes (sliced): 3
  • Low-fat cottage cheese cheese: 1 oz.
  • 4 inch wholewheat Pita bread: 1

Fruit Break

Orange: One (62 Energy)

Mid-Meal Snack (130 energy)

  • Brown Rice Cake: 1 slice (35 energy)
  • Vanilla/Strawberry non-fat frozen yoghurt: ½ cup (95 energy)

Dinner (434 energy)

  • Lemon and Dill Hen (170 energy)
  • Roasted Potatoes (roast with pores and skin and use 1tsp olive oil: 1½ cups (198 energy)
  • Steamed inexperienced beans with a squeeze of lemon: 1½ cups (66 energy)

Day 4 Meal Plan

Breakfast (250 Energy)

  • Shredded Wheat Cereal: 1 cup (167 energy)
  • Milk: 1 cup (83 energy)

Mid Morning Snack (51 Energy)

Dried apricot halves: 6

Lunch (299 Energy)

Raita: 1 serving (146 energy)

  • Combine 6 oz. nonfat plain Greek yoghurt with 1 cup every diced tomato and cucumber
  • Season with cumin and crushed crimson pepper to style

Multigrain crispbreads: 2 (48 energy)

Medium banana: 1 (105 energy)

Lunch (53 Energy)

Child Carrots: 15 (53 energy)

Dinner (438 Energy)

  • Curried tofu salad: 1 serving (128 energy)
  • Entire wheat roll: 1 (114 energy)
  • Candy potato chips: 1 oz. (141 energy)
  • Cucumber salad: 1 serving (55 energy)
  • One cup sliced cucumber with 1/2 Tbsp. Raspberry French dressing

Day 5 Meal Plan

Breakfast (275 Energy)

Egg Sandwich: 1 serving

  • Coat the pan evenly with cooking spray
  • Scramble ½ cup egg whites
  • Add 2 oz. low-fat Swiss cheese
  • Serve on one skinny multigrain sandwich bread

Mid-Morning Snack (84 Energy)

Dried Apricot Halves: 10

Lunch (362 Energy)

Avocado Salad Pita: One serving (262 energy)

  • Combine ½ mashed avocado with ¼ cup rinsed chickpeas
  • Squeeze 1 tbsp lemon juice within the combination
  • Unfold the salad combination on one 4-inch whole-wheat pita bread.

Non-Fats Plain Greek Yoghurt: 6 oz. (100 energy)

Mid-Meal Snack (53 Energy)

Strawberries: One cup

Dinner (440 Energy)

Penne Arrabiata and Capicola: One serving (311 energy)

Salad: One serving (129 energy)

  • Take two cups of blended salad greens
  • Add 12 cherry tomatoes and one cup of cucumber to the greens
  • Add 1 tbsp of lemon-mint French dressing 

Day 6 Meal Plan

Breakfast (250 Energy)

  • Entire wheat daliya: One bowl (167 energy)
  • Skimmed milk: One cup (83 energy)

Mid-Morning Snack (35 Energy)

Brown Rice Cake: One slice

Lunch (322 Energy)

  • Unsalted Cottage Cheese: One cup (163 energy)
  • Cantaloupe: One cup (54 energy)
  • Banana (medium): One (105 energy)

Mid Meal Snack (37 Energy)

Cherry Tomatoes: 12

Dinner (423 Energy)

Tomato and Olive Stuffed Portobello Caps: One serving (118 energy)

Cooked Entire wheat Couscous: ¾ cup (204 energy)

Salad: One Serving (101 energy)

  • Combine 2 cups child spinach with 1/2 cup strawberries
  • Add 1 tbsp. LemonMint French dressing for flavour

Day 7 Meal Plan

Breakfast (250 Energy)

Scallion Scrambled Eggs: One serving (170 energy)

  • Flippantly coat pan with cooking spray
  • Scramble 1/2 cup egg 
  • Add one tomato slice, 1⁄4 cup diced part-skim Mozzarella cheese and 1 tbsp. scallions

Strawberries: ½ cup (80 energy)

Mid-Morning Snack (57 Energy)

Dried Tart Cherries: 2 tbsp (80 energy)

Lunch (311 Energy)

Veggie Sandwich: One serving (211 energy)

  • Combine 1 oz. Low-fat cottage cheese, three tomato slices, 1⁄4 cup alfalfa sprouts and 1 tbsp. cholesterol-free mayonnaise collectively
  • Unfold the combination on one skinny multigrain sandwich bread

Non-Fats Plain Greek Yoghurt: 6 oz. (100 energy)

Mid-Meal Snack (42 Energy)

Any Fruit: 1 (Medium sized)

Dinner (395 Energy)

Grilled Rosemary Salmon Skewers: One serving (172 energy)

Cooked Quinoa: ½ cup (111 energy)

Salad: One serving (112 energy)

  • Child Spinach: 2 cups
  • Tomato Slices: ½ cup
  • Raspberry French dressing: 1 tbsp

Coronary heart-Wholesome Meal Plan with 1200 Energy: Meals to Keep away from

It’s best to particularly keep away from a number of meals varieties to make your food plan heart-healthy.

Purple and Processed Meat

Purple and processed meat are excessive in saturated fats, which is unhealthy to your coronary heart. Nevertheless, you’ll be able to exchange them with some plant proteins (nuts, legumes, entire grains, and soy merchandise), in the end lowering dangers to your coronary heart.

Processed Meals

Sure, you shouldn’t simply keep away from your processed meat however any type of processed meals as nicely. Processed meals comprise excessive salt, sugar, trans fats, saturated fats, components and meals colouring. This lengthy checklist of substances is often not helpful to your coronary heart.

Sugar-Sweetened Drinks and Meals

Vitality drinks, soda and so forth., comprise excessive ranges of sugar, which you need to keep away from to take care of a average weight and a wholesome coronary heart.


Any type of alcohol will take away a number of advantages of your 1200-1500 vary energy food plan. Therefore, you need to scale back or keep away from alcohol consumption. It additionally consists of crimson wine, which individuals take into account a heart-healthy type of alcohol. 

1200 Energy Meal Plan: Precautions

When you comply with a 1200 calorie meal plan, it’s fairly important to maintain your medical historical past in thoughts. For instance, in case you are an individual with diabetes or hypertension, a food plan low in essential macronutrients like proteins and fats, micronutrients resembling minerals and nutritional vitamins might trigger you hurt. Therefore, you need to completely undergo diet labels and take recommendation out of your physician/dietician earlier than adopting this meal plan.


A low-calorie food plan helps scale back weight and helps forestall sure ailments. However, weight reduction just isn’t the one measure of well being. The truth is, at occasions, losing a few pounds is probably not linked to a more healthy self in any respect. It may also be an indication of an unhealthy food plan, deficiency of vitamins or perhaps a illness. As well as, sustaining such a low-calorie food plan will be difficult for many individuals. So, it’s best to seek the advice of an professional nutritionist earlier than selecting any meal plan or food plan. On the similar time, you’ll be able to attain out to specialists on HealthifyMe to get a customized meal plan that fits your physique and allow you to obtain your health targets.

Incessantly Requested Questions (FAQs)

Q. Is a 1200- 1500 calorie food plan wholesome?

A. Energy and life-style go hand in hand. For instance, an individual with a sedentary life-style may not want as many energy as an energetic particular person. Nevertheless, we would like people to be sufficiently energetic for higher coronary heart well being, as in purpose to finish their primary step rely between 8k-10 okay day by day. As per the low calorie vary food plan of 1200-1500 cal this meal plan fits these people who’re low-moderate energetic and have desk primarily based jobs.

A. A heart-healthy menu, because the identify suggests, consists of all the things that protects your coronary heart. However, on the similar time, it excludes all the things that may be dangerous to your coronary heart well being. So, say good day to high-fibre fruits, greens and entire grains filled with hydrating vitamins and say goodbye to high-fats and high-sodium meals. As well as, canned and processed meals, or meals that comprise excessive sugar and salt ranges, cheese, crimson meat and so forth., shouldn’t be part of your meal. Alternatively, oats, barley, salmon, oily fish, darkish leafy greens, nuts and seeds, low-fat dairy, olive oil and so forth., are emphasised extra on this menu.

Q. What 3 meals do cardiologists say to keep away from?

A. Though a number of meals can doubtlessly trigger hurt to your coronary heart well being, the three most threatening meals teams that cardiologists ask you to keep away from are processed meat, processed and canned meals, and fizzy drinks. 

Q. What 3 meals do cardiologists say to eat?

A.  A number of meals assist preserve a wholesome coronary heart. Nevertheless, as per cardiologists, the three most important meals you need to eat are greens (particularly darkish and leafy greens), fatty fish and fish oil, and entire grains. These meals are the pillars of a heart-healthy food plan.

Q. How can I make my coronary heart stronger?

A. Making your coronary heart stronger and sustaining a wholesome coronary heart is straightforward in the event you comply with some elementary guidelines. It’s a mixed train, which incorporates and excludes particular meals and habits. For instance, following a wholesome and balanced food plan and a bodily energetic life-style are important for a wholesome coronary heart. On the similar time, you need to keep away from consuming meals that aren’t wholesome to your coronary heart, keep away from tobacco and alcohol, keep away from stress and chorus from overeating.

Q. Which drink is greatest for the guts?

A. You’ll be able to select from a number of choices which are wholesome to your coronary heart. Nevertheless, the very best beverage is water. It retains you hydrated and is among the most important drinks to your physique. On the similar time, you’ll be able to have unprocessed and contemporary fruit juice (particularly pomegranate, beetroot and so forth.), vegetable soups or inexperienced tea.

Q. What are the indicators of an unhealthy coronary heart?

A. You’ll be able to learn your coronary heart well being by way of many signs in your physique, which incorporates: 

  • Discomfort, tightness, ache or stress within the chest
  • Shortness of breath/ breathlessness 
  • Chilly, numb or painful legs and arms 
  • Unreasonable ache within the neck or jaw space

Q. What are the signs of a weak coronary heart?

A. Some vital signs of a weak coronary heart embrace:

  • Fatigue
  • Swelling in legs (ankle and toes space)
  • Breathlessness (particularly throughout bodily actions or whereas mendacity down)
  • Chest discomfort, together with tightness and ache 

Q. Which fruit is greatest for the guts?

A. Nearly all fruits provide some advantages to your coronary heart. Nevertheless, the berry household is thought to be the healthiest to your coronary heart well being. It’s wealthy in antioxidants, prevents oxidative stress and advantages your coronary heart. A number of the berries you’ll be able to devour are strawberries, blueberries, blackberries and raspberries. 

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