7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories
Break out your roasting pans and soup pots and get excited for fall! With this healthy 1,200-calorie meal plan, you can enjoy the comforting dishes of fall and lose a healthy 1 to 2 pounds per week. This 7-day diet plan features delicious fall favorites like warming soups, roasted root vegetables and hearty salads, all made to be lower in calories so you can enjoy them and still lose weight. Each day has at least 30 grams of fiber and 50 grams of protein-a combination that research shows can help with weight loss by keeping you feeling fuller for longer. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight. In the wrong season? See our other weight-loss diet plans for Spring, Summer & Winter How to Meal-Prep You Week of Meals: Set yourself up for success this week by getting some meal prep done in advance. Prepare the Mini Quiches with Sweet Potato Crust. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Prep the Chicken Curry Cup of Noodles through Step 1. This recipe calls for cooked chicken breast, so plan to buy cooked chicken from the grocery store, or make your own at home. Try our recipe for Best Poached Chicken. Make the Four-Bean & Pumpkin Chili to help save time during the week. Refrigerate for up to 5 days or freeze for up to 6 months. Looking for More? See all of our healthy weight-loss meal plans and check out the Cooking Light Diet to get customized meal plans sent to your inbox. Day 1 Roasted Salmon with Smoky Chickpeas & Greens Breakfast (268 calories) 1 serving Mini Quiches with Sweet Potato Crust 1/2 red grapefruit A.M. Snack (84 calories) 1/2 red grapefruit 1/2 cup raspberries Lunch (347 calories) 1 serving Mixed Greens with Lentils & Sliced Apple P.M. Snack (77 calories) 10 almonds Dinner (447 calories) 1 serving Roasted Salmon with Smoky Chickpeas & Greens Meal-Prep Tip: Make 3 hard-boiled eggs to have for snacks on Days 2, 4 and 7. Daily Totals: 1,223 calories, 69 g protein, 116 g carbohydrate, 31 g fiber, 57 g fat, 1,181 mg sodium Day 2 Four-Bean & Pumpkin Chili Breakfast (264 calories) 1 serving Chai Chia Pudding A.M. Snack (66 calories) 1/3 cup blueberries 5 almonds Lunch (348 calories) 1 serving Chicken Curry Cup of Noodles 1 cup mixed greens dressed with 1 Tbsp. Ginger-Sesame Vinaigrette P.M. Snack (78 calories) 1 hard-boiled egg with hot sauce Dinner (459 calories) 1 1/2 cups Four-Bean & Pumpkin Chili 2 cups Massaged Kale Salad Meal-Prep Tip: Save 1 1/2 cups of the Four-Bean & Pumpkin Chili to have for lunch on Day 4. Daily Totals: 1,216 calories, 64 g protein, 121 g carbohydrate, 36 g fiber, 56 g fat, 1,949 mg sodium Day 3 Butternut Squash Carbonara with Broccoli Breakfast (264 calories) 1 serving Chai Chia Pudding A.M. Snack (48 calories) 3/4 cup raspberries Lunch (297 calories) 1 serving Chicken Curry Cup of Noodles 1 medium orange P.M. Snack (203 calories) 6 whole-wheat crackers 1/2 cup sliced cucumber 3 Tbsp. hummus Dinner (441 calories) 1 serving Butternut Squash Carbonara with Broccoli 2 cups mixed greens dressed with 2 Tbsp. Basil Vinaigrette Daily Totals: 1,223 calories, 61 g protein, 130 g carbohydrate, 34 g fiber, 56 g fat, 2,031 mg sodium Day 4 Oven-Fried Chicken Breasts Breakfast (264 calories) 1 whole-wheat English muffin 1 tablespoon peanut butter 1/2 cup raspberries A.M. Snack (16 calories) 1 cup sliced cucumber sprinkled with a pinch of salt and pepper Lunch (374 calories) 1 1/2 cups Four-Bean & Pumpkin Chili 5 whole-wheat crackers P.M. Snack (78 calories) 1 hard-boiled egg with hot sauce Dinner (480 calories) 1 serving Oven-Fried Chicken Breasts 1 cup Sheet-Pan Roasted Root Vegetables 2 Tbsp. Basil Vinaigrette to drizzle over the chicken and vegetables. Meal-Prep Tip: Save 1 cup of Sheet-Pan Roasted Root Vegetables to have with lunch on Days 5 and 7. Daily Totals: 1,212 calories, 70 g protein, 148 g carbohydrate, 35 g fiber, 41 g fat, 1,965 mg sodium Day 5 American Goulash Breakfast (247 calories) 1 serving Pumpkin Pie Smoothie A.M. Snack (42 calories) 1/2 cup fresh blueberries Lunch (357 calories) 1 serving Roasted Veggie & Hummus Pita Pockets P.M. Snack (156 calories) 1 medium apple 8 almonds Dinner (418 calories) 1 serving American Goulash Daily Totals: 1,220 calories, 58 g protein, 173 g carbohydrate, 30 g fiber, 40 g fat, 1,618 mg sodium Day 6 Cream of Turkey & Wild Rice Soup Breakfast (320 calories) 1 serving Mini Quiches with Sweet Potato Crust 1 medium grapefruit A.M. Snack (101 calories) 1 medium pear Lunch (347 calories) 1 serving Mixed Greens with Lentils & Sliced Apple P.M. Snack (32 calories) 1/2 cup fresh raspberries Dinner (407 calories) 1 serving Cream of Turkey & Wild Rice Soup 1 (1/4-inch-thick) slice whole-wheat baguette Daily Total: 1,208 calories, 68 g protein, 152 g carbohydrate, 31 g fiber, 39 g fat, 1,057 mg sodium Day 7 Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce Breakfast (280 calories) 1 whole-wheat English muffin 1 tablespoon almond butter 3/4 cup raspberries A.M. Snack (62 calories) 1 medium orange Lunch (357 calories) 1 serving Roasted Root Veggie & Hummus Pita Pockets P.M. Snack (78 calories) 1 hard-boiled egg with hot sauce Dinner (440 calories) 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce Daily Total: 1,216 calories, 64 g protein, 135 g carbohydrate, 30 g fiber, 52 g fat, 1,905 mg sodium Watch: How to Make Butternut Squash Carbonara Don’t Miss! 7-Day Weight Loss Meal Plan for Winter: 1,200 calories See All of Our Healthy Weight Loss Meal Plans 7-Day Meal Plan: Our Best Fall Dinners The Best Foods For Weight Loss
7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories
7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories
7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories
Break out your roasting pans and soup pots and get excited for fall! With this healthy 1,200-calorie meal plan, you can enjoy the comforting dishes of fall and lose a healthy 1 to 2 pounds per week. This 7-day diet plan features delicious fall favorites like warming soups, roasted root vegetables and hearty salads, all made to be lower in calories so you can enjoy them and still lose weight. Each day has at least 30 grams of fiber and 50 grams of protein-a combination that research shows can help with weight loss by keeping you feeling fuller for longer. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.
In the wrong season? See our other weight-loss diet plans for Spring, Summer & Winter
How to Meal-Prep You Week of Meals:
Set yourself up for success this week by getting some meal prep done in advance.
Prepare the Mini Quiches with Sweet Potato Crust. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Prep the Chicken Curry Cup of Noodles through Step 1. This recipe calls for cooked chicken breast, so plan to buy cooked chicken from the grocery store, or make your own at home. Try our recipe for Best Poached Chicken. Make the Four-Bean & Pumpkin Chili to help save time during the week. Refrigerate for up to 5 days or freeze for up to 6 months.
Looking for More? See all of our healthy weight-loss meal plans and check out the Cooking Light Diet to get customized meal plans sent to your inbox.
Day 1
Roasted Salmon with Smoky Chickpeas & Greens
Breakfast (268 calories)
1 serving Mini Quiches with Sweet Potato Crust 1/2 red grapefruit
A.M. Snack (84 calories)
1/2 red grapefruit 1/2 cup raspberries
Lunch (347 calories)
1 serving Mixed Greens with Lentils & Sliced Apple
P.M. Snack (77 calories)
10 almonds
Dinner (447 calories)
1 serving Roasted Salmon with Smoky Chickpeas & Greens
Meal-Prep Tip: Make 3 hard-boiled eggs to have for snacks on Days 2, 4 and 7.
Daily Totals: 1,223 calories, 69 g protein, 116 g carbohydrate, 31 g fiber, 57 g fat, 1,181 mg sodium
Day 2
Four-Bean & Pumpkin Chili
Breakfast (264 calories)
1 serving Chai Chia Pudding
A.M. Snack (66 calories)
1/3 cup blueberries 5 almonds
Lunch (348 calories)
1 serving Chicken Curry Cup of Noodles 1 cup mixed greens dressed with 1 Tbsp. Ginger-Sesame Vinaigrette
P.M. Snack (78 calories)
1 hard-boiled egg with hot sauce
Dinner (459 calories)
1 1/2 cups Four-Bean & Pumpkin Chili 2 cups Massaged Kale Salad
Meal-Prep Tip: Save 1 1/2 cups of the Four-Bean & Pumpkin Chili to have for lunch on Day 4.
Daily Totals: 1,216 calories, 64 g protein, 121 g carbohydrate, 36 g fiber, 56 g fat, 1,949 mg sodium
Day 3
Butternut Squash Carbonara with Broccoli
A.M. Snack (48 calories)
3/4 cup raspberries
Lunch (297 calories)
1 serving Chicken Curry Cup of Noodles 1 medium orange
P.M. Snack (203 calories)
6 whole-wheat crackers 1/2 cup sliced cucumber 3 Tbsp. hummus
Dinner (441 calories)
1 serving Butternut Squash Carbonara with Broccoli 2 cups mixed greens dressed with 2 Tbsp. Basil Vinaigrette
Daily Totals: 1,223 calories, 61 g protein, 130 g carbohydrate, 34 g fiber, 56 g fat, 2,031 mg sodium
Day 4
Oven-Fried Chicken Breasts
1 whole-wheat English muffin 1 tablespoon peanut butter 1/2 cup raspberries
A.M. Snack (16 calories)
1 cup sliced cucumber sprinkled with a pinch of salt and pepper
Lunch (374 calories)
1 1/2 cups Four-Bean & Pumpkin Chili 5 whole-wheat crackers
Dinner (480 calories)
1 serving Oven-Fried Chicken Breasts 1 cup Sheet-Pan Roasted Root Vegetables 2 Tbsp. Basil Vinaigrette to drizzle over the chicken and vegetables.
Meal-Prep Tip: Save 1 cup of Sheet-Pan Roasted Root Vegetables to have with lunch on Days 5 and 7.
Daily Totals: 1,212 calories, 70 g protein, 148 g carbohydrate, 35 g fiber, 41 g fat, 1,965 mg sodium
Day 5
American Goulash
Breakfast (247 calories)
1 serving Pumpkin Pie Smoothie
A.M. Snack (42 calories)
1/2 cup fresh blueberries
Lunch (357 calories)
1 serving Roasted Veggie & Hummus Pita Pockets
P.M. Snack (156 calories)
1 medium apple 8 almonds
Dinner (418 calories)
1 serving American Goulash
Daily Totals: 1,220 calories, 58 g protein, 173 g carbohydrate, 30 g fiber, 40 g fat, 1,618 mg sodium
Day 6
Cream of Turkey & Wild Rice Soup
Breakfast (320 calories)
1 serving Mini Quiches with Sweet Potato Crust 1 medium grapefruit
A.M. Snack (101 calories)
1 medium pear
P.M. Snack (32 calories)
1/2 cup fresh raspberries
Dinner (407 calories)
1 serving Cream of Turkey & Wild Rice Soup 1 (1/4-inch-thick) slice whole-wheat baguette
Daily Total: 1,208 calories, 68 g protein, 152 g carbohydrate, 31 g fiber, 39 g fat, 1,057 mg sodium
Day 7
Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce
Breakfast (280 calories)
1 whole-wheat English muffin 1 tablespoon almond butter 3/4 cup raspberries
A.M. Snack (62 calories)
1 medium orange
1 serving Roasted Root Veggie & Hummus Pita Pockets
Dinner (440 calories)
1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce
Daily Total: 1,216 calories, 64 g protein, 135 g carbohydrate, 30 g fiber, 52 g fat, 1,905 mg sodium
Watch: How to Make Butternut Squash Carbonara
Don’t Miss!
7-Day Weight Loss Meal Plan for Winter: 1,200 calories See All of Our Healthy Weight Loss Meal Plans 7-Day Meal Plan: Our Best Fall Dinners The Best Foods For Weight Loss
Roasted Salmon with Smoky Chickpeas & Greens
Roasted Salmon with Smoky Chickpeas & Greens
Four-Bean & Pumpkin Chili
Four-Bean & Pumpkin Chili
Butternut Squash Carbonara with Broccoli
Butternut Squash Carbonara with Broccoli
Oven-Fried Chicken Breasts
Oven-Fried Chicken Breasts
American Goulash
American Goulash
Cream of Turkey & Wild Rice Soup
Cream of Turkey & Wild Rice Soup
Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce
Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce
- 7-Day Weight Loss Meal Plan for Winter: 1,200 calories See All of Our Healthy Weight Loss Meal Plans 7-Day Meal Plan: Our Best Fall Dinners The Best Foods For Weight Loss
