7 Day Heart Healthy Meal Plan: 1200- 1500 Calories- HealthifyMe

A basic 7-days meal plan of 1200-1500 energy may appear a lovely and fast resolution for you. But 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 weight-reduction plan. This article will enable you higher perceive its impact in your physique and coronary heart.

What is a 1200 Calorie Meal Plan All About?

You ought to strictly observe this weight-reduction plan underneath the supervision of an authorized nutritionist. Calorie restriction to 1200 doesn’t imply restriction within the number of meals in your weight-reduction plan. Instead, it emphasises extra on portion management to be sure to don’t exceed the consumption of 1200 energy per day. However, even with a 1200 calorie meal plan, This ought 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 ought to be a inexperienced leafy vegetable, one a non-starchy vegetable and one a root vegetable to satisfy your day-to-day dietary necessities and preserve it a heart-healthy meal plan. And always remember to remain hydrated all through the day!  

{Note: that your physique necessities of diet could vastly differ. Thus, it’s crucial to take your physician’s or nutritionist’s recommendation and select your weight-reduction plan plan properly.}

1200 Calorie Meal Plan and Heart Health

You have to be questioning how and the place your coronary heart got here into the image in relation to a weight-reduction plan? Let us clear the fog for you! Sudden lack of weight will be deadly for the center, so a phrase of warning; don’t do something drastic. Weight loss must be gradual and regular. Moreover, 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, that you must make it possible for your weight-reduction plan is definitely ‘heart healthy’.

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

Mathematics of a 1200 Calorie Meal Plan

The sudden minimize of calorie consumption to 1200 could result in weight reduction as per its fundamental thought. But as talked about earlier than, the outcomes could differ from individual to individual. That is 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. 

Depending on an individual’s calorie consumption, the physique could 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 recent fruits and veggies.

What to incorporate:

  • Choose and customise your meals in order that the energy keep throughout the 1200-1500 calorie vary.
  • Divide your meals into small parts to keep away from hunger. Restricting your self to only 2 or 3 meals per day would go away you in fixed starvation, together with a number of different signs like weak point, dizziness, anger, irritation, and many others. Moreover, it’ll in the end render the usual fee of physique capabilities, together with your valuable coronary heart. Hence, it’s best to divide your each day meals into 5-6 meals, whereby you possibly can have 3 fundamental protein wealthy meals and three small nutritious snacks..
  • Be artistic: Being on a weight-reduction plan is often portrayed as dwelling on salads that style like consuming blades of grass. Real experimental diets are removed from it; you possibly can swap your meals, use your leftovers, go for a cheat day as soon as per week and check out new recipes experimenting together with your style buds. Isn’t it removed from the tasteless style weight-reduction plan you considered?
  • Maintain common self-check-ups: Making a notice of your bodily modifications is sort of important to maintain your coronary heart protected from dangers of sudden abnormalities. For instance, are you shedding an excessive amount of weight than deliberate? Are you gaining weight as a substitute? What are the withdrawal signs of your physique because of a sudden minimize in calorie consumption? These are some important inquiries to be famous all through the weight-reduction plan.

Does Your Body Need a 1200-1500 Calorie Meal Plan?

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

Typically, extra energy for older adults, younger males, lively people, breastfeeding or pregnant ladies or medically conditioned persons are important than the opposite folks. In addition, the variety of energy required for an individual every day varies vastly relying on various factors, together with age, intercourse, exercise stage, physique measurement together with any medical situations. For instance, people who find themselves chubby or overweight and lead a sedentary life-style would wish fewer energy, thus making the 1200 energy meal plan considerably protected and doubtlessly efficient for them.

Heart Healthy Meal Plan inside 1200- 1500 Calories: Foods to Eat

Since a 1200-1500 calorie meal plan would shock your physique with its sudden affect on physique weight and functioning, it’s important to safeguard your coronary heart well being. Hence, it’s essential to plan your meals neatly. As talked about above, you need to add ample quantities of vegetables and fruit which might be wholesome to your coronary heart. Let us take a look at some meals which might be low in energy and improve your coronary heart well being.

  • Eat extra seasonal vegetables and fruit, because the minerals and nutritional vitamins in them are heart-healthy.
  • Include extra fibre-rich meals reminiscent of inexperienced leafy greens, nuts and seeds together with entire pulses and legumes in your weight-reduction plan. They preserve you satiated for lengthy and forestall extra calorie-consumption
  • Add entire grains to your weight-reduction plan. They are complicated carbohydrates like multi grains and millets (e.g Ragi, Jowar, Bajra, foxtail millet, pearl barley millet, finger millets and many others) 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. Hence, you need to devour them. The finest sources are fatty fish, walnuts and flax seeds. You may also go for Omega 3 dietary supplements to additional scale back the free radical exercise.
  • If you crave goodies, don’t hesitate in consuming a chunk of darkish chocolate. It is wealthy in antioxidants, which will help enhance coronary heart well being.

7 Day Heart Healthy Meal Plan: 1200-1500 Calories

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

Day 1

Breakfast (251 Calories)

Scramble Eggs : One Serving (146 Calories)

  • Lightly 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
  • Finally, add one oz. of low-fat Swiss cheese

One medium Banana (105 Calories)

Mid-Morning Snack (51 energy)

Dried Apricot Halves: 6 (51 energy)

Lunch (330 energy)

Veggie Pita Meal: One Serving (289 Calories)

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

Fruit Break

Fresh Pineapples: Two Cups (41 Calories)

Mid-Meal Snack (135 energy)

Hummus: 2tbsp (52 energy)

Sugar Snap Peas: 15 (21 energy)

Orange: 1 (62 energy)

Dinner (407 energy)

North Country Braised Chicken (268 energy)

Whole-wheat fettuccine: (87 energy)

Steamed broccoli: 4 spears, with a squeeze of lemon (52 energy)

Day 2

Breakfast (279 Calories)

Steel minimize 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 Calories)

  • 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 Calories)

Mid-Meal Snack (198 energy)

Plain Almonds (unsalted): 12 (103 energy)

Medium Apple: 1 (95 energy)

Dinner (336 energy)

Paprika-Herb Rubbed Chicken (127 energy)

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

Green Beans: 1½ cups (209 energy)

Day 3

Breakfast (274 Calories)

Egg sandwich: One (232 Calories)

  • Lightly 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 Calories)

Mid-Morning Snack (51 energy)

Dried Apricot Halves: 4 (34 energy)

Lunch (330 energy)

Hummus Pita Meal: One Serving (238 Calories)

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

Fruit Break

Orange: One (62 Calories)

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 Chicken (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

Breakfast (250 Calories)

Shredded Wheat Cereal: 1 cup (167 energy)

Milk: 1 cup (83 energy)

Mid Morning Snack (51 Calories)

Dried apricot halves: 6

Lunch (299 Calories)

Raita: 1 serving (146 energy)

  • Mix 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 Calories)

Baby Carrots: 15 (53 energy)

Dinner (438 Calories)

Curried tofu salad: 1 serving (128 energy)

Whole wheat roll: 1 (114 energy)

Sweet potato chips: 1 oz. (141 energy)

Cucumber salad: 1 serving (55 energy)

  • One cup sliced cucumber with 1/2 Tbsp. Raspberry Vinaigrette

Day 5

Breakfast (275 Calories)

Egg Sandwich: 1 serving

  • Coat the pan frivolously 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 Calories)

Dried Apricot Halves: 10

Lunch (362 Calories)

Avocado Salad Pita: One serving (262 energy)

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

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

Mid-Meal Snack (53 Calories)

Strawberries: One cup

Dinner (440 Calories)

Penne Arrabiata and Capicola: One serving (311 energy)

Salad: One serving (129 energy)

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

Day 6

Breakfast (250 Calories)

Whole wheat daliya: One bowl (167 energy)

Skimmed milk: One cup (83 energy)

Mid-Morning Snack (35 Calories)

Brown Rice Cake: One slice

Lunch (322 Calories)

Unsalted Cottage Cheese: One cup (163 energy)

Cantaloupe: One cup (54 energy)

Banana (medium): One (105 energy)

Mid Meal Snack (37 Calories)

Cherry Tomatoes: 12

Dinner (423 Calories)

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

Cooked Whole wheat Couscous: ¾ cup (204 energy)

Salad: One Serving (101 energy)

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

Day 7

Breakfast (250 Calories)

Scallion Scrambled Eggs: One serving (170 energy)

  • Lightly 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 Calories)

Dried Tart Cherries: 2 tbsp (80 energy)

Lunch (311 Calories)

Veggie Sandwich: One serving (211 energy)

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

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

Mid-Meal Snack (42 Calories)

Any Fruit: 1 (Medium sized)

Dinner (395 Calories)

Grilled Rosemary Salmon Skewers: One serving (172 energy)

Cooked Quinoa: ½ cup (111 energy)

Salad: One serving (112 energy)

  • Baby Spinach: 2 cups
  • Tomato Slices: ½ cup
  • Raspberry Vinaigrette: 1 tbsp

Heart-Healthy Meal Plan with 1200 Calories: Foods to Avoid

You ought to particularly keep away from a number of meals varieties to make your weight-reduction plan heart-healthy.

Red and Processed Meat

Red and processed meat are excessive in saturated fats, which is unhealthy to your coronary heart. However, you possibly can substitute them with some plant proteins (nuts, legumes, entire grains, and soy merchandise), in the end lowering dangers to your coronary heart.

Processed Foods

Yes, you shouldn’t simply keep away from your processed meat however any type of processed meals as effectively. Processed meals include 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 Beverages and Foods

Energy drinks, soda and many others., include excessive ranges of sugar, which you need to keep away from to take care of a reasonable weight and a wholesome coronary heart.


Any type of alcohol will take away a number of advantages of your 1200-1500 vary energy weight-reduction plan. Hence, you need to scale back or keep away from alcohol consumption. It additionally contains crimson wine, which individuals think about a heart-healthy type of alcohol. 

1200 Calories Meal Plan: Precautions

While you observe 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 weight-reduction plan low in essential macronutrients like proteins and fats, micronutrients reminiscent of minerals and nutritional vitamins could trigger you hurt. Hence, you will need to totally undergo diet labels and take recommendation out of your physician/dietician earlier than adopting this meal plan.


A low-calorie weight-reduction plan helps scale back weight and helps forestall sure ailments. Nevertheless, weight reduction will not be the one measure of well being. In truth, at instances, reducing weight will not be linked to a more healthy self in any respect. It can be an indication of an unhealthy weight-reduction plan, deficiency of vitamins or perhaps a illness. In addition, sustaining such a low-calorie weight-reduction 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 weight-reduction plan. At the identical time, you possibly can attain out to consultants on HealthifyMe to get a personalized meal plan that fits your physique and enable you obtain your health targets.

Frequently Asked Questions (FAQs)

Q. Is a 1200- 1500 calorie weight-reduction plan wholesome?

A. Calories and life-style go hand in hand. For instance, an individual with a sedentary life-style may not want as many energy as an lively individual. However, we would favor people to be sufficiently lively for higher coronary heart well being, as in goal to finish their fundamental step depend between 8k-10 ok each day. As per the low calorie vary weight-reduction plan of 1200-1500 cal this meal plan fits these people who’re low-moderate lively and have desk based mostly jobs.

A. A heart-healthy menu, because the identify suggests, contains all the pieces that protects your coronary heart. But, on the similar time, it excludes all the pieces that may be dangerous to your coronary heart well being. So, say howdy to high-fibre fruits, greens and entire grains filled with hydrating vitamins and say goodbye to high-fats and high-sodium meals. In addition, canned and processed meals, or meals that include excessive sugar and salt ranges, cheese, crimson meat and many others., shouldn’t be part of your meal. On the opposite hand, oats, barley, salmon, oily fish, darkish leafy greens, nuts and seeds, low-fat dairy, olive oil and many others., are emphasised extra on this menu.

(*7*)Q. What 3 meals do cardiologists say to keep away from?

A. Although 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.  Several meals assist preserve a wholesome coronary heart. However, 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 weight-reduction plan.

Q. How can I make my coronary heart stronger?

A. Making your coronary heart stronger and sustaining a wholesome coronary heart is straightforward should you observe some basic guidelines. It is a mixed train, which incorporates and excludes particular meals and habits. For instance, following a wholesome and balanced weight-reduction plan and a bodily lively life-style are important for a wholesome coronary heart. At the identical 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 finest for the center?

A. You can select from a number of choices which might be wholesome to your coronary heart. However, the perfect beverage is water. It retains you hydrated and is likely one of the most important drinks to your physique. At the identical time, you possibly can have unprocessed and recent fruit juice (particularly pomegranate, beetroot and many others.), vegetable soups or inexperienced tea.

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

A. You can learn your coronary heart well being by way of many signs in your physique, which incorporates: 

  • Discomfort, tightness, ache or strain within the chest
  • Shortness of breath/ breathlessness 
  • Cold, 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 embody:

  • 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 finest for the center?

A. Almost all fruits provide some advantages to your coronary heart. However, the berry household is understood to be the healthiest to your coronary heart well being. It is wealthy in antioxidants, prevents oxidative stress and advantages your coronary heart. Some of the berries you possibly can devour are strawberries, blueberries, blackberries and raspberries. 

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