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Losing weight is about calories in versus calories out. To lose weight, you need to eat fewer calories than you
burn each day through exercise and general living. How much you need to eat each day varies based on your
height, weight and activity level. (Find out how many calories you should be eating each day for weight loss by
using this formula: [Your weight x 12] 500 = Your daily calorie goal.) But most people will lose weight on a
1,200-calorie diet, which is also the lowest you really can go calorie-wise each day while still getting all the
nutrients you need.
So what does a 1,200-calorie day look like?
Related: What Does a 1,500-Calorie Diet Look Like?
Heres a meal plan I created for EatingWell Magazine. Along with specific meal and snack suggestions, Ive
also provided a calorie goal for you to shoot for at each meal. Follow it and you should be on your way to losing
the weight you want.
Here is a 1361-calorie meal plan which was created by one of the users of this site.
This 1361-calorie diet plan includes the following food items and may be imitated
if it fits your diet and eating patterns.
Nutrition Facts
Serving Size: See Meal Plans
Calories
1361
38 g - 59%
Total saturated fat in this plan:
10 g - 48%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
11%
Total sodium in this plan:
1730 mg - 72%
Total carbohydrates in this
plan:
211 g - 70%
Total dietary fiber in this plan:
% Daily Value*
Total Fat 38.09g
Saturated Fat 9.55g
18 g - 71%
Iron
*Percent Daily Values are based on a 2,000 calorie
diet. Your Daily Values may be higher or lower
depending on your calorie needs.
Serving
Item
Sodium
Close
(1 muffin)
English Muffins - Regular English Muffin
Add to:
My Plan
1
(2 tbsp Reduced
Add to:
My Plan
1
1 cup (8 fl oz)
Add to:
My Plan
Add to:
My Plan
Serving
Item
(1/4 cup)
Sat.
Fat
Chol.
Sodium
Fiber
0.02g
0.06g
0mg
1mg
0.4g
(1/4 cup)
0.01g
0.03g
(1)
327
2.93g
1 cup (8 fl oz)
16 fl oz
0mg
1mg
0.4g
14.23g 0mg
483mg
2.9g
0g
0g
0mg
5mg
0g
0g
0g
0mg
9mg
0g
Serving
Item
1/2 cup
1 cup
(1 cup cooked)
Sat.
Fat
Chol.
Sodium
Fiber
17
0.01g
0.07g
0mg
3mg
1.9g
108
2.05g
3.14g
15mg
103mg
0g
310
1.06g
5.58g
17mg
536mg
2.5g
Turkey
16 fl oz
0g
0g
0mg
9mg
0g
Serving
Item
(1 small)
Add to
Meal
Cal.
Sat. Fat
55
1mg
(1/2 cup)
209
0.61g 2.8g
0mg
135mg 3.4g
16 fl oz
0g
0mg
9mg
0g
2.5g
0g
By Kristin Militante
When in Manila, it is inevitable to gain weight, especially after a string of festivities and celebrations. Just when
you thought that youre done with the seemingly endless buffets you indulged in last Yuletide season, weddings
and birthday parties begin kicking in. To add to that, the Chinese New Year (Kung Hei Fat Choy!) arrives and
you suddenly find yourself munching on a dozen tikoys (simply because you cant resist) and going to Chinese
New Year lunch/dinner gatherings day after day after day.
Exercise is pretty much out of the picture, too, thanks to the oh-so-cold January weather. Its simply BLISS to
lounge around the house and wrap yourself with your favorite blanket while watching your favorite TV show or
reading your newly-bought novel.
However, now that its February and the weather is starting to feel warm, it is difficult to deny that summer is
just around the corner. Perhaps you are already daydreaming about your upcoming summer outing: LaBoracay?
La Union? Batangas? Wait a minute. Suddenly, it sinks in: now your jeans are tighter. Your favorite t-shirt
doesnt seem to fit you right anymore. The rest of your clothes seem to have gotten smaller over the holidays.
And then, it dawns on you: you have to cut down and get rid of that excess weight in time for summer. You hate
to admit it but it is true: it is just SO DIFFICULT to make a shift to lessen your food intake and to eat less
flavorful (okay, thats a euphemism. I meant, bland) meals especially when youve spoiled your taste buds a
wee too much for the past few weeks.
Worry not! Plan:Eat Program is here to help you. The best part about it is that it wont feel like dieting at all.
For as low as P1,200 (exclusive of delivery charge), Plan:Eat Program will deliver your meals for breakfast,
morning snack, lunch, mid-afternoon snack and dinner right at your doorstep every weekday morning. Delivery
time is from 6am to 8:30am, but you may request them to deliver at a specific time that is most convenient for
you. Since I leave early for work, I asked them to deliver my meals by 6am. From my experience, they were
always punctual.
Here is a sample of their menu (it varies every week) carefully planned by their resident nutritionist-dietitian:
Seeing the meal plan got me excited! I loved how none of the dishes were repeated within the week.
To ensure that you get the right amount of nutrition your body needs, they will assess you based on your body
type, lifestyle and target weight and match it accordingly with the meal plan that best fits you before you start
the program. Choices are as follows:
Should you have any concerns regarding allergies, feel free to tell them. Im allergic to crab, but they found a
substitute for me to be able to still proceed with my Plan:Eat Program Diet. Check out the love note they sent
me along with the first set of meals they delivered on Day 1:
To be honest, I was initially quite scared that I would find 1,200 calories per day insufficient. I tried their
program a few days after the Christmas season (a time when Ive gotten used to eating everything I saw and left
absolutely no empty space in my tummy). Surprisingly, the meals they prepared for me kept me energized the
entire day.
top: apple (AM snack); bottom: caramel panna cotta (PM snack)
What I love about their meals is that they are all full of taste. The granola they served was a great mix of
flavors. Cranberries and the mix of nuts were apparent enough to make you relish the moment of eating
breakfast and not just to get it over with. The fruits they served were very fresh and juicy, too.
Another thing I like about Plan:Eat Program is that they arent very uptight with their meals. They let their
customers cheat a little bit. Take the caramel panna cotta, for example. This creamy dessert is usually a no-no to
strict dieters, but Plan:Eat Program dares to defy this norm. Furthermore, they use WHITE rice (this is a good
news to those who arent big fans of brown rice). Oh, and did I mention that sometimes they sprinkle bacon bits
on their pasta?
The best part about this meal plan is that it actually works. Before availing of their service, I weighed 121
pounds. In five days, I lost three pounds. I felt healthier, as well. My body felt lighter, but not frail. I felt
stronger, even. I could think more clearly and move around quickly (goodbye to that sluggish feeling that comes
with unnecessary fat). Come Saturday, it was easy for me to curb my cravings. Somehow, my taste buds got
disciplined by the Plan:Eat Program (thank God!).
The Grand Finale Finishing strong for the week with this Friday Set Meal
In conclusion, I would certainly recommend this meal program to anyone out there who wants to change their
eating behavior and lifestyle. Plan:Eat Program is the perfect partner in jumpstarting your way to weight loss
and healthy eating. Together, you will discover that dieting is meant to be easy, fun and stress-free! Heres to a
healthy new You when in Manila!
Plan:Eat Program
plan.eatprogram@gmail.com
0917-305-5510
IG: @planeat_program
Facebook: https://www.facebook.com/program.planeat