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3 Easy 1200 Calorie Diabetic Diet Plans to Lose Weight Fast

1200 Calorie Diabetic Diet

1200 calorie diet

Trying to lose weight and keep type 2 diabetes under control can be challenging.  Knowing what to eat to keep blood sugar regulated and ensure weight loss can be confusing and daunting.  We have created three easy 1200 calorie diabetic diet plans to help solve this problem.  These plan includes a variety of healthy fats, lean protein, and fruits with low sugar content.  Using these plan, you could lower your blood sugar and lose from 10 -12 pounds in one month.

Following a healthy diet to treat and reduce the severity type 2 diabetes does not mean you should give up all the foods you enjoy.  Of course, foods processed foods and foods high in sugar should be virtually eliminated, but creating a healthy meal rich in fibrous food, healthy fats, and lean protein can significantly help to reduce blood sugar levels and lower your A1c.

Using the meal plans below, you can avoid significant swings in your blood sugar and all of the other discomforts that go along with it (headaches, fatigue, dizziness, etc.).  You could also lose from 10 – 12 pounds in one month.

The three 1200 calorie diabetic diet meal plans below contains meals and snacks to support weight loss and potentially help lower A1c and blood sugar levels.  Please keep in mind that before pursuing any diet or exercise plan, especially if you have been diagnosed with diabetes or pre-diabetes, you should contact your doctor or health professional.

Diabetic Diet Basics: Carbohydrates, Protein, and Fats

A good diabetes diet contains a healthy balance of carbohydrates, protein, and fat.  Carbohydrates affect blood sugar the most.  For this reason, eating the proper number of grams of carbohydrates and the right carbohydrates (low glycemic) is very important.  A good 1200 calorie diabetic diet plan should include good carbohydrate sources such as fruits, vegetables, and whole grain fibrous foods.

Knowing the proper carbs to eat can be somewhat confusing so a simple rule of thumb is that carbs that are white/yellow should be avoided.  Here are a few carbohydrates diabetes patients or those with pre-diabetes should avoid and their replacements:

 

Most people, especially women, do not consume enough protein.  Lean protein is necessary to ensure you have a balanced diet and to help keep you satiated.  They do not raise blood sugar and support weight loss.  In addition to lean protein, healthy fats such as flaxseed and nuts should be consumed and have no impact on blood sugar levels.  Healthy fats are beneficial for heart health and they also help to increase satiation.  It should be noted that healthy fats should be consumed in moderation.  One of the best ways to consume healthy fats is to take an Omega-3 supplement.

General Diabetic Diet Guidelines

Here are general guidelines to be followed diabetes patients looking to improve their health and lose weight.

Here are 3 very easy 1200 calorie diabetic diet meal plans to help you lower your blood sugar and lose from 10 – 12 pounds within 1 month.  Keep in mind that exercise is critical to lowering blood sugar and will also help to speed your weight loss.   So in addition to these plans, get out and move!

If you would like a downloadable pdf file of this meal plan, see below.

1200 calorie diabetes diet

1200 Calorie Diabetic Diet Meal Plan #1

Here are the meals for 1200 calorie diabetic diet meal plan #1.

Breakfast Snack 1 Lunch Dinner Snack 2
Oatmeal (1/2 cup uncooked oats, 1 cup of almond milk, artificial sweetener) 1/4 cup of blueberries

200 calories

Spinach Strawberry Smoothie
120 calories
3 Kale Wraps
300 calories
Tilapia (Baked or Grilled), small sweet potato, broccoli
450 calories
Choose from snack from diabetic snack list.

 

Here are recipes for this meal plan.

Spinach Strawberry Smoothie

**Add artificial sweetener to improve taste (Splenda, Stevia, etc.)

Instructions: Mix ingredients in a Vitamix or Ninja Blender.

Kale Wrap

Instructions:

Combine cranberry sauce and mustard in a small bowl.

Spread on kale leaves.

Place one slice of turkey on each leaf, 3 pear slices and 1 slice of onion.

Roll each leaf into a wrap.

Cut each wrap in half and enjoy

Recipe: http://www.eatingwell.com/recipe/255768/kale-turkey-wraps/

 

1200 Calorie Diabetic Dieet Meal Plan #2

Here are the meals for 1200 calorie diabetic diet meal plan #2.

Breakfast Snack 1 Lunch Dinner Snack 2
1 serving of Post Shredded Wheat Cereal w/ 1 cup of almond milk , 1/2 grapefruit

230 calories

Strawberry Kiwi Kale Smoothie
100 calories
Salmon Salad Sandwich
300 calories
6 oz. Chicken Breast (Baked or Grilled), 1 cup cooked brown rice, asparagus
485 calories
Choose from snack from diabetic snack list

 

Here are recipes for this meal plan.

Strawberry Kiwi Kale Smoothie

**Add more artificial sweetener if taste is not acceptable.

Instructions: Mix ingredients in a Vitamix or Ninja Blender.

Salmon Salad Sandwich

Instructions:

Combine salmon, lemon juice, olive oil, pepper, and onion in small bowl.

Spread 1 tablespoon cream cheese on each slice of bread.

Spread ½ cup salmon salad over the cream cheese on one slice of bread.

Add tomato slices, lettuce, and second piece of bread.

(Salmon mix should make up to 4 sandwiches)

Recipe:  http://www.eatingwell.com/recipe/249997/salmon-salad-sandwich/

1200 Calorie Diabetic Diet Meal Plan #3

Here are the meals for 1200 calorie diabetic diet meal plan #3.

Breakfast Snack 1 Lunch Dinner Snack 2
Breakfast burrito, 1/2 grapefruit
240 calories
Kale Blueberry Smoothie
115 calories
Grilled chicken salad ( only veggies, romaine lettuce, 1 cup grilled chicken, 2 tbsp vinaigrette dressing)
350 calories
Turkey chili (1 and 1/2 cups)
400 calories
Choose from snack from diabetic snack list

 

Here are the recipes for 1200 calorie diabetic diet meal plan #3.

Breakfast Burrito

Instructions:

Cook and chop bacon

Use cooking spray to lightly sauté onions and bell peppers.

Add eggs and egg whites to pan and cook and scramble eggs until done.

Mix eggs and bacon together.

Place egg and bacon mixture onto tortilla.

Top with cheese and roll and close tortilla.

Kale Blueberry Smoothie

**Add more artificial sweetener if taste is not acceptable.

Instructions: Mix ingredients in a Vitamix or Ninja Blender.

Low Calorie Snacks for Diabetic Diets

If after your meals, you find that you are not completely satisfied, here is a list of low calorie snacks you can eat to help ease hunger.  Remember, you are only allowed one of these snacks per day.  Consuming more than one snack will put you over the 1200 calorie daily limit.

A Quick Note on Exercise

I do understand that most people do not enjoy or have a great deal of time to exercise.  Exercise is terribly important in regulating and lower your blood glucose and losing weight.  While an in-depth exercise regime is great, simply walking will work wonders.  Try to start walking for at least 30 minutes daily to add to the effectiveness of this diet.  Check out this video below on how you can walk away the pounds.

Get Started Today

To lower your blood sugar, fight diabetes, and lose weight, with this 1200 calorie diabetic meal plan is discipline.  Remember, you didn’t get to the point at which you are now, overnight.  Therefore, it will take time and hard work to turn your situation around.  Give yourself a huge boost with this diet plan.  You start down the road today to heal your diabetes or get yourself out of a pre-diabetic situation.  Sign up for our newsletter where we share new 1200 calorie diet plans each week.

If you want more healthy diet plans, check this super simple 1200 calorie diet plan here.

Always consult your physician or healthcare provider before beginning any supplement, nutrition or exercise program. If you choose to use this information without prior consent of your physician, you are agreeing to accept full responsibility for your decisions and agreeing to hold harmless Libifit, its agents, employees, contractors and any affiliated companies from any liability with respect to injury or illness to you or your property arising out of or connected with your use of the information contained within this article, other programs and ebooks, other programs, our email newsletter or our website.