+What I Eat in A Week :A 7-Day, Weight-Loss , 1200-Calorie Meal Plan
Lose 1-2 pounds per week with this healthy 1,200-calorie weight-loss meal plan.
In this 1,200-calorie weight-loss meal plan, 7 days of healthy meals and snacks were carefully chosen by a Registered Dietitian to help you feel full, energized and satisfied while losing weight.High fiber foods, like whole grains, fruits and vegetables, as well as satisfying lean protein will help keep you from feeling hungry. What's more, the recipes are quick, easy to prepare and use regular everyday food, so you won't break the bank doing your grocery shopping.
Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.
With the meal planning already complete, all that's left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow our Simple 1,200-Calorie Meal Plan for the month.
How to Meal Prep Your Week of Meals:
Do these simple steps at the beginning of the week to make the busy work days easier. And don't miss the extra meal-prep notes throughout the plan!
- Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5. Pack up in air-tight meal-prep containers to keep fresh for the week.
- Make 2 hard-boiled eggs to have as snacks this week. Store in an air-tight reusable bag to keep fresh.
Day 1
Breakfast (274 calories)
- 1 cup nonfat plain Greek yogurt
- 1/2 cup blueberries
- 1 tsp. honey
- 1 1/2 Tbsp. almonds
A.M. Snack (90 calories)
- 1/2 medium green bell pepper, sliced
- 3 Tbsp. hummus
Lunch (290 calories)
- 1 serving White Bean & Avocado Toast
- 2 cups mixed greens dressed with 1 tsp. olive oil & 2 tsp. vinegar
P.M. Snack (48 calories)
- 3/4 cup raspberries
Dinner (476 calories)
- 1 serving Creamy Chicken & Mushrooms
- 1 cup Balsamic-Parmesan Roasted Cauliflower
Daily Total: 1,178 calories, 81 g protein, 100 g carbohydrates, 31 g fiber, 57 g fat, 1,440 mg sodium
Day 2
Breakfast (291 calories)
- 1/2 cup rolled oats, cooked in 1 cup low-fat milk
- 1/3 cup raspberries, fresh or frozen
- 1 tsp. maple syrup
- Pinch of cinnamon
Cook oats and top with raspberries, maple syrup and a pinch of cinnamon.
A.M. Snack (78 calories)
- 1 hard-boiled egg topped with a pinch each of salt and pepper and 1 tsp. hot sauce, if desired
Lunch (360 calories)
- 1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (25 calories)
- 1 1/2 cups sliced cucumber
- 1 tsp. lemon juice
- Salt, pepper & dried dill to taste
Toss cucumber with lemon juice, salt, pepper and dill.
Dinner (472 calories)
Make-Ahead Tip: Save 1/4 cup black beans to have for lunch on Day 4. Refrigerate in an air-tight meal-prep container to keep fresh.
Daily Total: 1,226 calories, 54 g protein, 180 g carbohydrates, 42 g fiber, 37 g fat, 1,638 mg sodium
Day 3
Breakfast (281 calories)
- 1 slice whole-wheat bread, toasted
- 1 Tbsp. peanut butter
- 1 medium banana, sliced
A.M. Snack (102 calories)
- 1 medium pear, sliced and sprinkled with cinnamon
Lunch (360 calories)
- 1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (32 calories)
- 1/2 cup raspberries
Dinner (429 calories)
- 1 serving Citrus Poached Salmon with Asparagus
- 1 cup cooked quinoa seasoned with salt and pepper to taste
Make-Ahead Tip: Save 1/2 cup quinoa to have for lunch on Day 4 and 1/2 cup to have for lunch on Day 6.
Daily Total: 1,204 calories, 54 g protein, 160 g carbohydrates, 34 g fiber, 43 g fat, 1,127 mg sodium
Day 4
Breakfast (244 calories)
- 1 cup nonfat plain Greek yogurt
- 2 Tbsp. chopped walnuts
- 1 tsp. maple syrup
- 1 medium orange, on the side
A.M. Snack (90 calories)
- 3 Tbsp. hummus
- 1/2 green bell pepper, sliced
Lunch (360 calories)
- 1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (95 calories)
- 1 medium apple, sliced and sprinkled with cinnamon
Dinner (414 calories)
- 2 cups Balsamic Berry Vinaigrette Winter Salad topped with 5 oz. cooked chicken breast
Daily Total: 1,203 calories, 92 g protein, 119 g carbohydrates, 27 g fiber, 44 g fat, 1,070 mg sodium
Day 5
Breakfast (274 calories)
- 1 cup nonfat plain Greek yogurt
- 1/2 cup blueberries
- 1 tsp. honey
- 1 1/2 Tbsp. almonds
A.M. Snack (78 calories)
- 1 hard-boiled egg seasoned with a pinch each salt and pepper and topped with 1 tsp. hot sauce, if desired
Lunch (360 calories)
- 1 serving Lemon-Roasted Vegetable Hummus Bowls
P.M. Snack (69 calories)
- 3/4 cup raspberries
- 1/4 cup blueberries
Dinner (442 calories)
Make-Ahead Tip: Save 1 cup of roasted root vegetables to have for tomorrow's lunch.
Daily Total: 1,223 calories, 55 g protein, 125 g carbohydrate, 30 g fiber, 61 g fat, 1,419 mg sodium
Day 6
Breakfast (286 calories)
- 1/2 cup rolled oats, cooked in 1 cup low-fat milk
- 1/4 cup raspberries, fresh or frozen
- 1 tsp. maple syrup
- Pinch of cinnamon
Cook oats and top with raspberries, maple syrup and cinnamon.
A.M. Snack (62 calories)
- 1 medium orange
Lunch (351 calories)
- 1 serving Roasted Veggie & Quinoa Salad
P.M. Snack (74 calories)
- 1/4 cup blueberries
- 2 tsp. dark chocolate chips
Dinner (450 calories)
- 3 1/2 cups Vegetable Weight Loss Soup
Daily Total: 1,222 calories, 51 g protein, 168 g carbohydrates, 35 g fiber, 44 g fat, 1,302 mg sodium
Day 7
Breakfast (262 calories)
- 2 1/2 cups Baby Kale Breakfast Salad with Egg
A.M. Snack (102 calories)
- 1 medium pear, sliced and sprinkled with cinnamon
Lunch (337 calories)
- 2 cups Vegetable Weight Loss Soup
P.M. Snack (64 calories)
- 1 cup raspberries
Dinner (456 calories)
Daily Total: 1,222 calories, 64 g protein, 129 g carbohydrate, 32 g fiber, 56 g fat, 1,565 mg sodium
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