7-day diet meal plan to lose weight: 1,200 calories
A delicious way to lose weight.
This 1,200-calorie meal plan is designed by EatingWell nutritionists and culinary experts to offer healthy and delicious foods for weight loss. We have done the hard work of planning for you and we trace seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily exchange things as you see fit.
Keep in mind that this meal plan is controlled by calories, fiber and sodium. If a particular nutrient is a concern, consider talking with your health care provider about supplement administration or modifying this plan to better meet your individual nutritional needs.
Not sure if this is the right plan for you? Calculate your calorie level and find the diet eating plan that works best for you.
If you have little time, you can prepare ravioli and vegetable soup. Other things you can do for the week include Carrot and Ginger Vinaigrette, Maple-Nut Granola and Avocado and Yogurt Sauce.
Day 1 to lose weight
Breakfast (266 calories)
Egg and avocado toast
• 1 slice of whole wheat bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 teaspoon. olive oil or pan with a thin layer of cooking spray (1 second spray)
• Put the egg on top with a pinch of salt and pepper (1/16 teaspoon) each
• 1 clementine
Morning snack (61 calories)
• 1/3 cup blueberries
• 1/4 cup nonfat Greek yogurt
Lunch (341 calories)
• 2 cups ravioli and vegetable soup
• 1 tomato toast and cheddar cheese
Afternoon snack (93 calories)
• 3 tablespoons. hummus
• 1 cup sliced cucumber
Dinner (451 calories)
Salmon and vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1 tablespoon. walnuts
• Salt and pepper to taste (1/8 tsp. Each)
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; Season with salt to taste (1/8 tsp.).
Cover the Brussels sprouts in 1/2 teaspoon. Olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover the salmon with 1/4 tsp. Olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon sprinkled with vinaigrette and topped with nuts.
Plan ahead: make the Maple-Nut granola for tomorrow. You can also buy granola, to make things easier. Try to get a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.
Day 2 to lose weight
Breakfast (266 calories)Egg and avocado toast
• 1 slice of whole wheat bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 teaspoon. olive oil or pan with a thin layer of cooking spray (1 second spray)
• Put the egg on top with a pinch of pepper (1/16 teaspoon)
• 1 clementine
Morning snack (134 calories)
• 5 dried apricots
• 7 walnut halves
Lunch (295 calories)
Leftover soup
• 2 cups ravioli and vegetable soup
• 1 clementine
Afternoon snack (93 calories)
• 3 tablespoons. hummus
• 1 cup sliced cucumber
Dinner (424 calories)
• 1 1/2 cups of Delicata Squash and Tofu Curry
• 1/2 cup brown rice
Plan ahead: boil two eggs, save one for day five. Prepare the Carrot and Ginger Vinaigrette or opt for an Asian-style store-bought dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or replace the precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing delicatessen products, choose low-sodium and preservative-free options.
Day 3 to lose weight
Recipe in the photo: Moroccan-style stuffed peppers
Breakfast (267 calories)
• 1/4 cup Maple Nut Granola
• 3/4 cup nonfat and fat free Greek yogurt
• 1/2 cup blueberries
Morning snack (35 calories)
• 1 clementine
Lunch (351 calories)
Apple and Cheddar Pita Pocket
• 1 round whole wheat pita (6-1 / 2-inch)
• 1 tablespoon. mustard
• 1/2 medium apple, sliced
• 1 oz Cheddar cheese
• 1 cup mixed green leaves
Cut the pita in half and spread the mustard inside. Fill with slices of apple and cheese. Toast until cheese begins to melt. Add the greens and serve.
Afternoon Snack (47 calories)
• 1/2 medium apple
Dinner (457 calories)
• 1 serving (1 pepper) of Moroccan-style stuffed peppers
• 2 cups spinach
Sauté the spinach in 1 tsp. of olive oil and a pinch of salt and pepper (1/16 teaspoon each)
Evening Snack (50 calories)
• 1 tablespoon. chocolate chips, preferably bitter chocolate
Plan ahead: do the avocado and yogurt dip tomorrow. You can substitute the hummus bought in the store with the dip, if you wish.
Day 4 to lose weight
Recipe in the photo: Hot lentil salad with sausages and apple
Breakfast (267 calories)
• 1/4 cup Maple Nut Granola
• 3/4 cup nonfat and fat free Greek yogurt
• 1/2 cup blueberries
Morning snack (83 calories)
• 1 hard boiled egg
• 1 tsp. hot sauce, if desired
Lunch (336 calories)
• 2 cups mixed vegetables
• 3 oz. cooked chicken breast
• 1/2 medium red pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 tablespoons. Carrot and Ginger Vinaigrette
Combine the ingredients and the salad with vinaigrette.
Afternoon snack (86 calories)
• 4 dried apricots
• 4 walnut halves
Dinner (444 calories)
• 2 1/4 cup hot lentil salad with sausages and apple
• 1/2 cup quick pickled beet
Day 5 to lose weight
Breakfast (266 calories)
• 1 cup whole grain cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
Morning snack (101 calories)
• 2 medium carrots
• 2 tablespoons. Avocado and Yogurt Dip
Lunch (314 calories)
• 1 tomato toast and cheddar cheese
• 2 cups mixed vegetables
• 3 tablespoons. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard boiled egg
• 1 tablespoon. Dry roasted almonds without salt
Vegetables with grated carrot, cucumber, hard boiled egg, almonds and 1 1/2 tsp. each olive oil and balsamic vinegar.
Afternoon snack (93 calories)
• 3 dried apricots
• 1/3 cup of Greek yogurt without natural fat
• 1 1/2 teaspoon. chopped nuts
Dinner (427 calories)
• 1 1/2 cups of fast chicken Tikka Masala
• 1/2 cup brown rice
Plan ahead: cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing delicatessen products, choose low-sodium and preservative-free options.
Day 6 to lose weight
Breakfast (266 calories)
• 1 cup whole grain cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
Morning snack (66 calories)
• 2 tablespoons. Avocado and Yogurt Dip
• 1 cup sliced cucumber
Lunch (325 calories)
Leftover Tikka Masala Chicken
• 1 1/2 cups of fast chicken Tikka Masala
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.
Afternoon snack (35 calories)
• 1 clementine
Dinner (507 calories)
• 2 cups of Korean beef stir fry
• 1/2 cup cooked buckwheat soba noodles (approximately 1 ounce dried noodles)
Day 7 to lose weight
Recipe in the photo: mushroom pizza with arugula and pecorino
Breakfast (266 calories)
• 1 cup whole grain cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
Morning snack (117 calories)
• 4 tablespoons. Avocado and Yogurt Dip
• 1 cup sliced cucumber
Lunch (301 calories)
• 2 cups mixed vegetables
• 3 oz. cooked chicken breast
• 1/2 medium red pepper, sliced
• 1/4 cup grated carrots
• 2 tablespoons. Carrot and Ginger Vinaigrette
Combine the ingredients and the top salad with vinaigrette.
Afternoon snack (42 calories)
• 5 dried apricots
Dinner (494 calories)
• 1 serving (1/4 of pizza) Mushroom pizza with arugula and pecorino
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