Enter 1,200 calories per day and Lose Weight without getting starved in just 7 days with this Diet Plan

A delicious way to lose weight. This 1,200-calorie meal plan is designed by EatingWell’s registered dietitians and culinary 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.

Day 1

Breakfast (266 calories)

Avocado-Egg Toast

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

Morning Snack (61 calories)

  • 1/3 cup blueberries
  • 1/4 cup plain non-fat Greek yogurt

Lunch (341 calories)

  • 2 cups Ravioli & Vegetable Soup
  • 1 Tomato-Cheddar Cheese Toast

Afternoon Snack (93 calories)

  • 3 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (451 calories)

Salmon & Vegetables

  • 4 oz. baked salmon
  • 1 cup roasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 Tbsp. 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.).
Day 2

Breakfast (266 calories)

Avocado-Egg Toast

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

Morning Snack (134 calories)

  • 5 dried apricots
  • 7 walnut halves

Lunch (295 calories)

Leftover soup

  • 2 cups Ravioli & Vegetable Soup
  • 1 clementine

Afternoon Snack (93 calories)

  • 3 Tbsp. hummus
  • 1 cup sliced cucumbe

Dinner (424 calories)

  • 1 1/2 cups Delicata Squash & Tofu Curry
  • 1/2 cup brown rice
Day 3

Breakfast (267 calories)

  • 1/4 cup Maple-Nut Granola
  • 3/4 cup plain non-fat Greek yogurt
  • 1/2 cup blueberries

Morning Snack (35 calories)

  • 1 clementine

Lunch (351 calories)

Apple & Cheddar Pita Pocket

  • 1 whole-wheat pita round (6-1/2-inch)
  • 1 Tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar cheese
  • 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 Snack (47 calories)

  • 1/2 medium apple

Dinner (457 calories)

  • 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
  • 2 cups spinach

Sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (50 calories)

  • 1 Tbsp. chocolate chips, preferably dark chocolate
Day 4

Breakfast (267 calories)

  • 1/4 cup Maple-Nut Granola
  • 3/4 cup plain non-fat 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 greens
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup grated carrots
  • 1 clementine
  • 2 Tbsp. Carrot-Ginger Vinaigrette

Combine ingredients & top salad with vinaigrette.

Afternoon Snack (86 calories)

  • 4 dried apricots
  • 4 walnut halves

Dinner (444 calories)

  • 2 1/4 cup Warm Lentil Salad with Sausage & Apple
  • 1/2 cup Quick Pickled Beets
Day 5

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (101 calories)

  • 2 medium carrots
  • 2 Tbsp. Avocado-Yogurt Dip

Lunch (314 calories)

  • 1 Tomato-Cheddar Cheese Toast
  • 2 cups mixed greens
  • 3 Tbsp. grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 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.

Afternoon Snack (93 calories)

  • 3 dried apricots
  • 1/3 cup plain non-fat Greek yogurt
  • 1 1/2 tsp. chopped walnuts

Dinner (427 calories)

  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice
Day 6

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (66 calories)

  • 2 Tbsp. Avocado-Yogurt Dip
  • 1 cup sliced cucumber

Lunch (325 calories)

Leftover Chicken Tikka Masala

  • 1 1/2 cups Quick 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 Korean Beef Stir-Fry
  • 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)
Day 7

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (117 calories)

  • 4 Tbsp. Avocado-Yogurt Dip
  • 1 cup sliced cucumber

Lunch (301 calories)

  • 2 cups mixed greens
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup grated carrots
  • 2 Tbsp. Carrot-Ginger Vinaigrette

Combine ingredients and top salad with vinaigrette.

Afternoon Snack (42 calories)

  • 5 dried apricots

Dinner (494 calories)

  • 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino

source: www.eatingwell.com

Leave a Reply

Your email address will not be published. Required fields are marked *