7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Lose weight, eat well and feel great with this easy weight loss meal plan. This simple 1,200 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories.

weight loss meal plan 1200 calories

Lose weight, eat well and feel great with this easy weight loss meal 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 plan features 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.

How to Meal Prep Your Week of Meals:

Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.

 

Day 1

Smoky Maple-Mustard Salmon

Breakfast (271 calories)
• 1 serving Avocado-Egg Toast

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 (437 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans 
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".

Daily Totals: 1,197 calories, 65 g protein, 115 g carbohydrates, 23 g fiber, 54 g fat, 1,772 mg sodium.

 

Day 2

Delicata Squash & Tofu Curry

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast

Morning Snack (121 calories)
• 5 dried apricots
• 6 walnut halves

Lunch (295 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 clementine

Afternoon Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (424 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• 1/2 cup Easy Brown Rice

Daily Totals: 1,213 calories, 48 g protein, 137 g carbohydrates, 29 g fiber, 57 g fat, 1,116 mg sodium.

 

Day 3

Moroccan-Style Stuffed Peppers

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 (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

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

Daily Totals: 1,219 calories, 65 g protein, 164 g carbohydrates, 24 g fiber, 37 g fat, 1,582 mg sodium.

 

Day 4

Warm Lentil Salad with Sausage & Apple

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

Daily Totals: 1,221 calories, 85 g protein, 108 g carbohydrates, 25 g fiber, 53 g fat, 1,372 mg sodium

 

Day 5

Quick Chicken Tikka Masala

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 Easy Brown Rice

Daily Totals: 1,215 calories, 70 g protein, 158 g carbohydrates, 37 g fiber, 46 g fat, 1,271 mg sodium.

 

Day 6

Korean Beef Stir-Fry

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)

Daily Totals: 1,199 calories, 83 g protein, 154 g carbohydrates, 36 g fiber, 39 g fat, 1,618 mg sodium.

 

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

Daily Totals: 1,219 calories, 66 g protein, 151 g carbohydrates, 35 g fiber, 54 g fat, 1,117 mg sodium.

 

Watch How to Make Ravioli & Vegetable Soup

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