Lose 1-2 pounds per week with this healthy 1,200-calorie weight-loss meal plan.

Victoria Seaver, M.S., R.D.
Updated January 14, 2020

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.

In the wrong season? See our other weight loss meal plans for SpringSummer & Fall

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.

If a 1,200-calorie diet is too low for you, see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories.

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!

  1. Meal prep the Lemon-Roasted Vegetable Hummus Bowls to have ready for a grab-and-go lunch on Days 2 through 5.
  2. Make 2 hard-boiled eggs to have as snacks this week.

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)

P.M. Snack (48 calories)

  • 3/4 cup raspberries

Dinner (476 calories)

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)

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.

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)

P.M. Snack (32 calories)

  • 1/2 cup raspberries

Dinner (429 calories)

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)

P.M. Snack (95 calories)

  • 1 medium apple, sliced and sprinkled with cinnamon

Dinner (414 calories)

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)

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)

P.M. Snack (74 calories)

  • 1/4 cup blueberries
  • 2 tsp. dark chocolate chips

Dinner (450 calories)

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)

A.M. Snack (102 calories)

  • 1 medium pear, sliced and sprinkled with cinnamon

Lunch (337 calories)

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

Watch: What a 1,200-Calorie Weight-Loss Meal Plan Looks Like

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