7-Day, 1,200-Calorie Low-Carb Meal Plan to Lose Weight

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

This low-carb high-protein weight-loss meal plan maps out 7 days of meals to help you lose a healthy 1 to 2 pounds each week.

Research suggests that eating a low-calorie, low-carb diet can help you lose weight. And while popular low-carb diets, like the ketogenic diet and Atkins diet call for super-low carb limits, you don't actually need to go that low in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. At 1,200 daily calories, this low-carb high-protein meal plan will help most people lose a healthy 1 to 2 pounds per week.

Related: See All of Our Healthy Low-Carb Meal Plans

Day 1

Breakfast (261 calories, 27 g carbohydrates)

A.M. Snack (28 calories, 7 g carbohydrates)

  • 1/2 cup blueberries

Lunch (365 calories, 34 g carbohydrates)

Meal Prep Tip: Save a serving (2/3 cup) of the tuna salad to have for lunch on Day 2.

P.M. Snack (65 calories, 7 g carbohydrates)

  • 2 medium celery stalks
  • 2 Tbsp. hummus

Dinner (497 calories, 26 g carbohydrates)

Daily Totals: 1,216 calories, 60 g protein, 101 g carbohydrates, 28 g fiber, 69 g fat, 1,488 mg sodium.
 

Day 2

Breakfast (299 calories, 34 g carbohydrates)

  • 1/2 cup whole-milk Greek yogurt
  • 1 Tbsp. shredded unsweetened coconut
  • 1 Tbsp. slivered almonds

Top yogurt with coconut and almonds.

  • 1 medium grapefruit, halved and sectioned

A.M. Snack (78 calories, 21 g carbohydrates)

  • 3/4 cup grapes

Lunch (365 calories, 34 g carbohydrates)

P.M. Snack (116 calories, 4 g carbohydrates)

  • 15 almonds

Dinner (337 calories, 32 g carbohydrates)

  • 1 serving (1 1/4 cups) Traditional Greek Salad
  • 1/4 cup hummus, sprinkled with dried oregano to taste
  • 1 small whole-wheat pita round

Daily Totals: 1,195 calories, 53 g protein, 125 g carbohydrates, 22 g fiber, 63 g fat, 1,515 mg sodium.
 

Day 3

Breakfast (251 calories, 30 g carbohydrates)

A.M. Snack (60 calories, 13 g carbohydrates)

  • 1 medium bell pepper, cut into large strips
  • 1/4 cup pico de gallo

Use pepper strips to scoop up pico de gallo.

Lunch (343 calories, 19 g carbohydrates)

Meal-Prep Tip: Save 1 serving of the chicken salad for lunch on Day 7.

P.M. Snack (65 calories, 7 g carbohydrates)

  • 2 medium celery stalks
  • 2 Tbsp. hummus

Dinner (447 calories, 23 g carbohydrates)

Evening Snack (55 calories, 14 g carbohydrates)

Daily Totals: 1,221 calories, 72 g protein, 106 g carbohydrates, 26g fiber, 59 g fat, 1,733 g sodium.
 

Day 4

Breakfast (299 calories, 34 g carbohydrates)

  • 1 medium grapefruit, sectioned
  • 1/2 cup whole-milk Greek yogurt
  • 1 Tbsp. shredded coconut
  • 1 Tbsp. slivered almonds

A.M. Snack (52 calories, 14 g carbohydrates)

  • 1/2 cup grapes

Lunch (323 calories, 15 g carbohydrates)

P.M. Snack (56 calories, 14 g carbohydrates)

  • 2/3 cup blueberries

Dinner (494 calories, 25 g carbohydrates)

Meal Prep Tip: Save 1 cup of the carrot salad and 1 chicken thigh to have for lunch tomorrow.

Daily Totals: 1,224 calories, 71 g protein, 102 g carbohydrates, 18 g fiber, 64g fat, 1,342 g sodium.
 

Day 5

Breakfast (261 calories, 27 g carbohydrates)

A.M. Snack (95 calories, 25 g carbohydrates)

  • 1 medium apple

Lunch (329 calories, 13 g carbohydrates)

P.M. Snack (128 calories, 19 g carbohydrates)

  • 3/4 cup blueberries
  • 2 Tbsp. whole-milk Greek yogurt
  • 1 Tbsp. shredded unsweetened coconut
  • Ground cinnamon, to taste

Dinner (410 calories, 34 g carbohydrates)

Daily Totals: 1,223 calories, 78 g protein, 118 g carbohydrates, 29 g fiber, 55 g fat, 2,026 g sodium.
 

Day 6

Breakfast (262 calories, 7 g carbohydrates)

A.M. Snack (95 calories, 17 g carbohydrates)

  • 2 Tbsp. whole-milk Greek yogurt
  • 1/2 tsp. vanilla extract
  • 3/4 cup blueberries
  • Ground cinnamon, to taste

Combine yogurt and vanilla. Top the blueberries with the vanilla yogurt and cinnamon.

Lunch (358 calories, 24 g carbohydrates)

P.M. Snack (50 calories, 13 g carbohydrates)

  • 1 medium bell pepper, cut into large strips
  • 1/3 cup pico de gallo

Use pepper strips to scoop up pico de gallo.

Dinner (462 calories, 28 g carbohydrates)

Top greens with carrot and drizzle with oil and vinegar. Season with salt and pepper.

  • 1 square dark chocolate to enjoy after dinner

Daily Totals: 1,227 calories, 68 g protein, 89 g carbohydrates, 18 g fiber, 71 g fat, 1,711 mg sodium.
 

Day 7

Breakfast (283 calories, 32 g carbohydrates)

A.M. Snack (42 calories, 11 g carbohydrates)

  • 1/2 cup blueberries

Lunch (361 calories, 24 g carbohydrates)

P.M. Snack (104 calories, 13 g carbohydrates)

  • 8 almonds
  • 1/2 cup blueberries

Dinner (429 calories, 22 g carbohydrates)

Daily Totals: 1,219 calories, 70 g protein, 102 g carbohydrates, 28 g fiber, 53 g fat, 1,708 mg sodium.
 

Watch: What Healthy Low-Carb Eating for Weight Loss Looks Like

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