Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day diet plan features the best foods for weight loss, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won’t feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight. Browse More: Weight-Loss Diet Recipes a collage of images featured in the 7 day meal plan to lose weight with a daily caloric intake of 1200 calories Credit: EatingWell How to Meal Prep Your Week of Meals: Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Use reusable silicone baking cups to make clean-up a breeze! To buy: amazon.com, $8 for 12Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Store in air-tight containers to keep fresh for the week. To buy: amazon.com, $19 for 5 (orig. $30)Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag, like Stasher Bags. To buy: amazon.com, $10 for 1 See More: Healthy Weight Loss Meal Plans Day 1 6859259.jpg Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups1 medium apple A.M. Snack (35 calories) 1 clementine Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (105 calories) 1 medium banana Dinner (468 calories) 1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice Daily Totals: 1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium Day 2 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups1 medium apple A.M. Snack (192 calories) 1 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (35 calories) 1 clementine Dinner (373 calories) 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce Daily Totals: 1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium Something went wrong. An error has occurred and your entry was not submitted. Please try again. Day 3 easy salmon cakes with dressing Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups1 medium apple A.M. Snack (70 calories) 2 clementines Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (105 calories) 1 medium banana Dinner (401 calories) 1 serving Easy Salmon Cakes over 2 cups baby spinach Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium Day 4 Chicken & Cucumber Lettuce Wraps with Peanut Sauce Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (35 calories) 1 clementine Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (32 calories) 1/2 cup raspberries Dinner (521 calories) 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce Daily Totals: 1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium Day 5 Mediterranean Ravioli Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (135 calories) 1/2 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls Dinner (454 calories) 1 serving Mediterranean Ravioli with Artichokes & Olives Daily Totals: 1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium Day 6 6349105.jpg Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (95 calories) 1 medium apple Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (77 calories) 1 hard-boiled egg Dinner (405 calories) 1 serving Curried Sweet Potato & Peanut Soup1 (1-in.) slice whole-wheat baguette Daily Totals: 1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium Day 7 spinach-artichoke-dip-pasta Breakfast (285 calories) 1 serving “Egg in a Hole” Peppers with Avocado Salsa Lunch (345 calories) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (220 calories) 1 cup raspberries1 oz. dark chocolate Dinner (371 calories) 1 serving Spinach & Artichoke Dip Pasta Daily Totals: 1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium WATCH: What to Eat on a 1,200-Calorie Diet
Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day diet plan features the best foods for weight loss, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won’t feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.
Browse More: Weight-Loss Diet Recipes
a collage of images featured in the 7 day meal plan to lose weight with a daily caloric intake of 1200 calories Credit: EatingWell
How to Meal Prep Your Week of Meals:
Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Use reusable silicone baking cups to make clean-up a breeze! To buy: amazon.com, $8 for 12Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Store in air-tight containers to keep fresh for the week. To buy: amazon.com, $19 for 5 (orig. $30)Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag, like Stasher Bags. To buy: amazon.com, $10 for 1
See More: Healthy Weight Loss Meal Plans
Day 1
6859259.jpg
Breakfast (271 calories)
1 serving Baked Banana-Nut Oatmeal Cups1 medium apple
A.M. Snack (35 calories)
1 clementine
Lunch (325 calories)
1 serving Veggie & Hummus Sandwich
P.M. Snack (105 calories)
1 medium banana
Dinner (468 calories)
1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice
Daily Totals: 1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium
Day 2
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
A.M. Snack (192 calories)
1 oz. Cheddar cheese1 hard-boiled egg
Lunch (344 calories)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (35 calories)
Dinner (373 calories)
1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Daily Totals: 1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium
Something went wrong. An error has occurred and your entry was not submitted. Please try again.
Day 3
easy salmon cakes with dressing
A.M. Snack (70 calories)
2 clementines
Dinner (401 calories)
1 serving Easy Salmon Cakes over 2 cups baby spinach
Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium
Day 4
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Breakfast (287 calories)
1 serving Muesli with Raspberries
P.M. Snack (32 calories)
1/2 cup raspberries
Dinner (521 calories)
1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Daily Totals: 1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium
Day 5
Mediterranean Ravioli
A.M. Snack (135 calories)
1/2 oz. Cheddar cheese1 hard-boiled egg
Dinner (454 calories)
1 serving Mediterranean Ravioli with Artichokes & Olives
Daily Totals: 1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium
Day 6
6349105.jpg
A.M. Snack (95 calories)
1 medium apple
P.M. Snack (77 calories)
1 hard-boiled egg
Dinner (405 calories)
1 serving Curried Sweet Potato & Peanut Soup1 (1-in.) slice whole-wheat baguette
Daily Totals: 1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium
Day 7
spinach-artichoke-dip-pasta
Breakfast (285 calories)
1 serving “Egg in a Hole” Peppers with Avocado Salsa
Lunch (345 calories)
1 serving Curried Sweet Potato & Peanut Soup
P.M. Snack (220 calories)
1 cup raspberries1 oz. dark chocolate
Dinner (371 calories)
1 serving Spinach & Artichoke Dip Pasta
Daily Totals: 1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium
WATCH: What to Eat on a 1,200-Calorie Diet
a collage of images featured in the 7 day meal plan to lose weight with a daily caloric intake of 1200 calories Credit: EatingWell
a collage of images featured in the 7 day meal plan to lose weight with a daily caloric intake of 1200 calories
Credit: EatingWell
6859259.jpg
6859259.jpg
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
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easy salmon cakes with dressing
easy salmon cakes with dressing
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Mediterranean Ravioli
Mediterranean Ravioli
6349105.jpg
6349105.jpg
spinach-artichoke-dip-pasta
spinach-artichoke-dip-pasta
