1,200 Calories 1-Week Diet Meal Plan to Lose Weight

This 1,200-calorie meal plan is designed by Yummly Kitchen dietitians and experts to offer healthy and delicious meals for weight-loss. We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.

1,200 Calories 1-Week Diet Meal Plan to Lose Weight

Day 1

BreakfastA?(266 calories)
Avocado-Egg Toast
a?? 1 slice whole-grain bread
a?? 1/4 medium avocado
a?? 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
a?? Top egg with a pinch of salt and pepper (1/16 tsp. each)
a?? 1 clementine

Morning SnackA?(61 calories)
a?? 1/3 cup blueberries
a?? 1/4 cup plain non-fat Greek yogurt

LunchA?(341 calories)
a?? 2 cupsA?Ravioli & Vegetable Soup
a?? 1A?Tomato-Cheddar Cheese Toast

AfternoonA?SnackA?(93 calories)
a?? 3 Tbsp. hummus
a?? 1 cup sliced cucumber

DinnerA?(451 calories)
Salmon & Vegetables
a?? 4 oz. baked salmon
a?? 1 cup roasted Brussels sprouts
a?? 1/2 cup brown rice
a?? 1 Tbsp. walnuts
a?? Salt and pepper to taste (1/8 tsp. each)
Vinaigrette
a?? Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).

Day 2

BreakfastA?(266 calories)
Avocado-Egg Toast
a?? 1 slice whole-grain bread
a?? 1/4 medium avocado
a?? 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1 second spray)
a?? Top egg with a pinch of pepper (1/16 tsp.)
a?? 1 clementine

Morning SnackA?(134 calories)
a?? 5 dried apricots
a?? 7 walnut halves

LunchA?(295 calories)
Leftover soup
a?? 2 cupsA?Ravioli & Vegetable Soup
a?? 1 clementine

Afternoon SnackA?(93 calories)
a?? 3 Tbsp. hummus
a?? 1 cup sliced cucumber

DinnerA?(424 calories)
a?? 1 1/2 cupsA?Delicata Squash & Tofu Curry
a?? 1/2 cup brown rice

Day 3

BreakfastA?(267 calories)
a?? 1/4 cupA?Maple-Nut Granola
a?? 3/4 cup plain non-fat Greek yogurt
a?? 1/2 cup blueberries

Morning SnackA?(35 calories)
a?? 1 clementine

LunchA?(351 calories)
Apple & Cheddar Pita Pocket
a?? 1 whole-wheat pita round (6-1/2-inch)
a?? 1 Tbsp. mustard
a?? 1/2 medium apple, sliced
a?? 1 oz. Cheddar cheese
a?? 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

Afternoon SnackA?(47 calories)
a?? 1/2 medium apple

DinnerA?(457 calories)
a?? 1 serving (1 pepper)A?Moroccan-Style Stuffed Peppers
a?? 2 cups spinach
SautA?A?spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

EveningA?SnackA?(50 calories)
a?? 1 Tbsp. chocolate chips, preferably dark chocolate

Day 4

BreakfastA?(267 calories)
a?? 1/4 cupA?Maple-Nut Granola
a?? 3/4 cup plain non-fat Greek yogurt
a?? 1/2 cup blueberries

MorningA?SnackA?(83 calories)
a?? 1 hard boiled egg
a?? 1 tsp. hot sauce, if desired

LunchA?(336 calories)
a?? 2 cups mixed greens
a?? 3 oz. cooked chicken breast
a?? 1/2 medium red bell pepper, sliced
a?? 1/4 cup grated carrots
a?? 1 clementine
a?? 2 Tbsp.A?Carrot-Ginger Vinaigrette
Combine ingredients & top salad with vinaigrette.

AfternoonA?SnackA?(86 calories)
a?? 4 dried apricots
a?? 4 walnut halves

DinnerA?(444 calories)
a?? 2 1/4 cupA?Warm Lentil Salad with Sausage & Apple
a?? 1/2 cupA?Quick Pickled Beets

Day 5

BreakfastA?(266 calories)
a?? 1 cup all-bran cereal
a?? 3/4-cup skim milk
a?? 1/2 cup blueberries

MorningA?SnackA?(101 calories)
a?? 2 medium carrots
a?? 2 Tbsp.A?Avocado-Yogurt Dip

LunchA?(314 calories)
a?? 1A?Tomato-Cheddar Cheese Toast
a?? 2 cups mixed greens
a?? 3 Tbsp. grated carrot
a?? 1/2 cup cucumber, sliced
a?? 1 hard-boiled egg
a?? 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar.

AfternoonA?SnackA?(93 calories)
a?? 3 dried apricots
a?? 1/3 cup plain non-fat Greek yogurt
a?? 1 1/2 tsp. chopped walnuts

DinnerA?(427 calories)
a?? 1 1/2 cupsA?Quick Chicken Tikka Masala
a?? 1/2 cup brown rice

Day 6

BreakfastA?(266 calories)
a?? 1 cup all-bran cereal
a?? 3/4-cup skim milk
a?? 1/2 cup blueberries

MorningA?SnackA?(66 calories)
a?? 2 Tbsp.A?Avocado-Yogurt Dip
a?? 1 cup sliced cucumber

LunchA?(325 calories)
Leftover Chicken Tikka Masala
a?? 1 1/2 cupsA?Quick Chicken Tikka Masala
a?? 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.

AfternoonA?SnackA?(35 calories)
a?? 1 clementine

DinnerA?(507 calories)
a?? 2 cupsA?Korean Beef Stir-Fry
a?? 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

Day 7

BreakfastA?(266 calories)
a?? 1 cup all-bran cereal
a?? 3/4-cup skim milk
a?? 1/2 cup blueberries

MorningA?SnackA?(117 calories)
a?? 4 Tbsp.A?Avocado-Yogurt Dip
a?? 1 cup sliced cucumber

LunchA?(301 calories)
a?? 2 cups mixed greens
a?? 3 oz. cooked chicken breast
a?? 1/2 medium red bell pepper, sliced
a?? 1/4 cup grated carrots
a?? 2 Tbsp.A?Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.

AfternoonA?SnackA?(42 calories)
a?? 5 dried apricots

DinnerA?(494 calories)
a?? 1 serving (1/4 pizza)A?Wild Mushroom Pizza with Arugula & Pecorino

Source: eatingwell.com



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