This 1,200-calorie diet plan will help you to feel satisfied, energized and full even when eating less calories.
This easy weight loss diet plan will help you lose weight, eat healthy and feel good. This 1,200-calorie diet plan has been designed to make you feel satisfied and energized while eating less calories. You can lose 1 to 2 pounds a week.
This seven-day plan includes high protein and high fiber foods. Research shows that this combination can help you lose weight by making you feel fuller longer. This diet plan also balances calories strategically throughout the day so that you don’t feel starved.
The meal plan is meant to be a guide. We encourage you to customize it according to your own needs. You can easily change the meals by changing the total calories. It’s more important to pay attention to your hunger or fullness signals than to a specific calorie amount. If you feel too hungry or lack energy, increase your calorie intake to 1,500 calorie or 2,000 calorie. Combine this healthy meal plan and daily exercise to boost weight loss.
Meal Planning Your Week of Meals
- Make a batch baked banana-nut oatmeal cups for the first three days. Any leftovers can be frozen. Make cleanup easy by using reusable silicone baking trays!
- Prepare a batch of Chipotle Lime Cauliflower Bowls for the lunch on Days 2 to 5. To keep the food fresh, store in airtight containers.
- Three hard-boiled eggs can be used as snacks on Day 2, 5, and 6. Store in a silicone bag.
Day 1
Breakfast (271 calories)
- 1 serving Banana Nut Oatmeal Cups
- 1 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)
- One serving Sheet Pan Chicken Fajita bowls and 1/2 cup cooked brown Rice
Totals for the day: 1,203 cals, 66g protein, 173 g carbohydrate (including fiber), 32g fat and 1,186mg sodium
Add 1500 calories: To your snack: 1/2 cup greek yogurt and 1/4 cup unsalted roasted nuts to the A.M. snack.
Make 1800 calories: Add another serving to Banana Nut Oatmeal Cup for breakfast, 1/2 cup greek yogurt as an A.M. snack and 1/4 cup unsalted roasted nuts to the P.M. snack. Also, 1/2 avocado at dinner.
Day 2
Breakfast (271 calories)
- Banana Nut Oatmeal Cups
- 1 medium apple
A.M. Snack (192 calories)
- 1 oz. Cheddar cheese
- 1 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 and Chickpea Veggie Burgers in Tahini-Ranch Sauce
Totals for the day: 1,215 cals, 45 g of protein, 158 grams of carbohydrate and fiber, 50 g of fat and 1,488mg sodium
Make 1500 calories: Add an additional ounce of cheese to the morning snack, and a medium banana to your lunch
Make 1800 calories: Add another serving to the breakfast. Add an ounce of cheddar and a boiled egg for A.M. snacks. Add a medium banana to your lunch. And add 1/2 cup cottage cheese to your P.M. snacks.
Day 3
Breakfast (271 calories)
- 1 serving Banana Nut Oatmeal Cups
- 1 medium apple
A.M. Snack (70 calories)
- Two clementines
Lunch (344 Calories)
- 1 serving Chipotle Lime Cauliflower Taco Bowls
P.M. Snack (105 calories)
- 1 medium banana
Dinner (401 calories)
- One serving Easy salmon cakes is over 2 cups of baby spinach
Totals for the day: 1,190 cals, 59g protein, 170g carbohydrate (including fiber), 36g fat and 1,534mg sodium
Add 1500 calories to your snack: 1/2 cup greek yogurt for the morning snack, and 1/4 cup unsalted roasted nuts for the evening snack.
Make 1800 calories: Add another serving of baked banana-nut oatmeal cup to breakfast, 1/2 cup greek yogurt for A.M. snack and 1/4 cup unsalted roasted nuts for P.M. snack. Also, add half an avocado at dinner.
Day 4
Breakfast (287 calories)
- Muesli with Raspberries 1 Serving
A.M. Snack (35 calories)
- 1 clementine
Lunch (344 Calories)
- 1 serving Chipotle Lime Cauliflower Taco Bowls
P.M. Snack (32 calories)
- Half cup of raspberries
Dinner (521 calories)
- 1 serving Chicken & Cucumber Lettuce wraps with Peanut sauce
Totals for the day: 1,220 cal, 62g protein, 159g carbohydrate (including fiber), 46g fat and 1,109mg sodium
Add 1/2 cup cottage cheese and 1/4 cup unsalted roasted nuts to the P.M. Snack.
Add roasted almonds to the P.M. Snack and 1/2 cup cottage cheese. Serve 1 serving of 2-Ingredient Banana Peanut Butter Ice Cream
Day 5
Breakfast (287 calories)
- Muesli with Raspberries 1 Serving
A.M. Snack (135 calories)
- 1/2 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (344 Calories)
- 1 serving Chipotle Lime Cauliflower Taco Bowls
Dinner (454 calories)
- Spinach Ravioli With Artichokes & Olives
Totals for the day: 1,220 cals, 51 g of protein, 161 grams of carbohydrate and fiber, 49 g of fat, 1,478mg sodium
Add 1 banana and 1/4 cup unsalted roasted nuts to 1500 calories for a snack in the afternoon
Add half an avocado for lunch, 1/4 cup unsalted roasted nuts and a medium banana as a snack in the afternoon, and eat 1 medium apple at dinner.
Day 6
Breakfast (287 calories)
- Muesli with Raspberries 1 Serving
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 Soup
- Baguette sliced into 1 inch slices
Totals for the day: 1,190 cals, 47 g of protein, 168 grams of carbohydrate and fiber, 46 g of fat, 1,281mg sodium
Add 1500 calories to the A.M. and P.M. snacks: 1 tablespoon natural peanut butter, 1 oz cheddar cheese.
Make 1800 calories Add 1 tablespoon natural peanut butter to A.M. snacks, 1 oz cheddar cheese to P.M. snacks, and 1 serving 2-Ingredient Banana Peanut Butter Ice Cream
Day 7
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 raspberries
- 1 oz. Dark chocolate
Dinner (371 calories)
- 1 serving Spinach & Artichoke Dip Pasta
Totals for the day: 1,221 cals, 47 g of protein, 139 grams of carbohydrate and fiber, 58g fat and 1,741mg sodium
Add greek yogurt to your A.M. snack and 1/4 cup unsalted roasted nuts.
Make 1800 calories : Add 1/2 cup greek yogurt, 1/4 cup unsalted roasted nuts to the A.M. snack. Almond Butter Chocolate Dates as an evening snack.
