Here is a nutritious 1200 calorie meal plan for fast fat loss. This is a simple way for you to follow a meal plan that will get your body burning fat and building muscle. Go to www.theleanbody.com for more articles.

1. 1200 Calorie Meal Plan (for fat loss)
Bruce Krahn- www.ebodi.com
Everybody wants to win at weight loss!
Despite what those infomercials and marketing geniuses on television tell you winning (like
Charlie here) at losing body fat and getting a lean body isn’t easy.
However it is relatively simple.
For 95% of the people I coach it comes down to two things:
1. Creating a calorie deficit
2. Balancing blood sugar
Creating a calorie deficit can be accomplished three ways:
1. Reducing calorie intake
2. Increasing calorie expenditure through exercise
3. Combination of both
Today we are going to discuss the first option- reducing calorie intake all the way down to 1200
calories. This is the fastest way to induce a calorie deficit and get the pounds coming off fast.
Unless you are a chronic dieter (and you know who you are) chances are you have let your diet
slip and have allowed some bad habits to creep back into your eating routine. These habits have
undoubtedly put you into a calorie surplus and have caused your fat loss efforts to come to a halt.

2. Don’t worry because all of that is about to change.
If you follow the 1200 calorie meal plan I am about to give you- you WILL lose weight. The
only exceptions are if you are a person with hypothyroidism are estrogen dominant or have
another hormone related imbalance. In my experience this accounts for up to approximately 20
percent of women. If you think you fall into this category please seek testing from your medical
professional for diagnosis and proper treatment.
Men are not immune either. Hypothyroidism occurs in men as well but in far fewer numbers.
However, men can often have low testosterone and this can also impede weight loss. The only
way to know for sure is to get tested so guys be sure to get to your doc and let them look you
over if you suspect that this is happening to you.
For the rest of you this means that you have to eat less junk, drink fewer calories and eat more
nutrient rich foods. By doing so you are going to lose fat (duh) but that is not the only thing you
will accomplish. Here are some bonus perks:
By eating fewer calories and a lot less processed crap you will be giving your digestive system a
break. Most people eat more calories than they need and this can overload your digestive system.
Eating less will be giving your body a break.
Eating fewer carbs (which is what I am about to prescribe) will improve your insulin sensitivity
(in other words your body will utilize insulin more efficiently). Insulin is a storage hormone and
too much of it makes fat loss impossible.
Eating less will help make you less of a wimp. This may sound a bit harsh but if you want to
SERIOUSLY lose fat then now is not the time to sugar coat things. All too often people say
things like “I’m starving” when they reduce their calories and then run to the next vending
machine they see to calm their nerves and save themselves from the impending death from
starvation.
The truth is most of us are VERY fortunate and never have to worry about where our next meal
is coming from. In fact, all of this access to food often gets us in trouble. I enjoy the process of
temporary calorie restriction and fasting simply because it reminds me of how blessed I am.
Enough preaching and on with the diet!
Here is the plan. For the next 4-6 weeks I want you to follow the following meal plan strategy.
By doing so you are going to lose a lot of fat. The added bonus is that when you go off of this
plan and return to a higher calorie intake your body will be primed to gain some serious muscle
(sweet)!
To do this correctly you MUST nail down your correct calorie intake. Here is what I have
discovered- as a general rule if you want to LOSE weight your calorie intake should be equal to
your body weight X 8.

3. If you want to MAINTAIN weight your calorie intake should be equal to your body weight X 10.
If you want to GAIN weight your calorie intake should be equal to your body weight X 12 (or
more).
For the sake of this post I am going to use the example of a 150 pound female. This is what her
calorie intake should be for weight loss:
150 X 8=1200 calories.
Now that is pretty low but remember this is only for a short period of time and the meal plan will
give your body sufficient nutrients. Please note that while on this plan you are to consume only
non-calorie containing beverages such as herbal teas, organic black coffee and water. In fact, aim
for drinking half your bodyweight in ounces of water daily.
1200 Calorie Meal Plan
Breakfast- Oatmeal plus protein
Ingredients 1200
1/4
Banana
small
Slow cook 1/2
oats cup(Dry)
1/8 cup,
Walnuts
chopped
Whey
3 1/2
protein
tbsp
powder
Cinnamon 1 tsp
In a pot, add the banana, whey protein powder, and cinnamon to the oatmeal. Cook over medium
heat for five minutes, stirring often. Top with walnuts and enjoy!
Morning Snack- Super Protein Shake
Ingredients 1200
Blueberries 1/4 cup

4. Ground
1/2 tbsp
flaxseed
1/4 cup,
Fresh peaches halves or
slices
Veggie protein 1 1/2
powder tbsp
Spring water 1 cup
Plain organic
1/3 cup
yogurt, low fat
In a blender, combine yogurt, blueberries, peaches, ice, and water. Blend well. Add whey protein
powder and flaxseed and blend on low for an additional 10 seconds.
Lunch- Turkey sandwich
Ingredients 1,200
Celery, chopped 1/4 cup
Cucumber, chopped 1/4 cup
Soy “nayonnaise” 1 tbsp
Non- processed cooked
3 slices2
turkey breast meat
slices
Rye bread
Combine celery, cucumber, and mayonnaise, and turkey. Spread on the bread.
Afternoon Snack- Organic cottage cheese and pineapple
Ingredients 1,200
Organic ½
Cottagecheese cup
Fresh pineapple ½

5. chunks cup
In a bowl, combine cottage cheese and pineapple chunks.
Dinner- Grilled salmon
Ingredients 1200
Asparagus 3 spears
Extra virgin
1/4 tbsp
olive oil
Wild salmon 3 ounces
Raw garlic 1 clove
Herbal
¼ tsp
seasoning
Lemon juice ¼ ounce
¼ cup
Brown rice
(uncooked)
Cook rice according to package instructions. Cut salmon crosswise into 1 inch slices, then place
them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil.
Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost
tender and set vegetable aside in serving dish, cover and keep warm. Grill salmon.
This sample meal plan equals approximately 1200 calories total for the day PLUS it is chock full
of fiber, protein, veggies and all the nutrients your body needs to be healthy, strong and lean.
Nothing complicated here. You can do this.
This is a sample of only one single days meals from my ebodi system- there are literally
hundreds of options for you there (with calories ranging from 1200 to 6,000 per day) and far too
many for me to list.
Now get started on that meal plan! The next post is going to be about the workout you are going
to do. Let me know if you have any questions and what your results are!

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