The amount of protein an individual needs is based on her weight. To calculate this number, divide your weight by 2.2 to get your weight in kilograms. Then multiply that number by .8 to arrive at the grams of protein you need each day. For this exercise, a 150 lb. woman needs at least 55 g of protein per day. If she's following a 1,200-calorie plan, then she is planning to lose weight by minimizing her intake of carbohydrates and fat.
Breakfast
If you aim to consume only 1,200 calories throughout the day, choose foods that are nutritionally dense. Breakfast is a must because it provides the fuel to start your day. Choose a cereal with a high-protein content and a serving of milk. One cup of Kashi Go Lean cereal (140 calories) provides 13 g of protein along with fiber and vitamins. A 1/2 cup of skim milk adds 3 g of protein and 34 calories.
Mid-Morning Snack
Snacks are important because you need to continually fuel your body throughout the day. If you eat breakfast at 7 a.m. and don't grab lunch until 12:30 p.m., your blood sugar levels will drop, and you will start to feel sluggish and have a hard time concentrating later in the morning. A banana is a nutritional powerhouse snack. It packs 110 calories with B vitamins, iron and fiber. It has 1 g of protein.
Lunch
Add zest to peanut butter and jelly. Add 2 tbsp. of almond honey spread (180 calories, 3 g of protein) to two slices of whole-wheat bread (140 calories, 8 g of protein). Throw on a 1/2 cup of strawberries (25 calories, trace protein) and 2 tbsp. of honey (128 calories, 0 protein) and then grill it over a low temperature for a delicious, nutritional sandwich that also packs essential vitamins and fiber. So far, you are at 747 calories for the day and 28 g of protein.
Afternoon Snack
Because your meals are high in protein, don't worry about your snacks having a lot of protein. Include vegetables for fiber, potassium and vitamin C in one of your snack breaks. One cup of sliced red peppers (30 calories, 1 g protein) can be dipped in 3 tbsp. of plain hummus (90 calories, 1 g protein). This brings your daily totals to 867 calories and 30 g of protein.
Dinner
A high-protein, low-calorie dinner would most likely include fish or chicken, vegetables and a small bit of carbohydrates and fat. A 4 oz. piece of baked halibut packs a whopping 30 g of protein in 160 calories. A 1/2 cup of instant brown rice for your carbohydrate quotient adds another 150 calories and 3 g of protein. Round out the meal with 1 cup of vibrant steamed broccoli and yellow zucchini for another 27 calories and trace amounts of protein. On this meal plan, you will have met your requirements for high protein and 1,200 calories in your food. Your grand total amounts to 1,204 calories and 63 g of protein.
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