7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories

By: Emily Heaslip, MS, RD, CD

Enjoy the comforting dishes of fall & lose weight with this healthy 1,200-calorie meal plan. Delicious fall favorites like warming soups & roasted root vegetables are made to be lower in calories to help you lose a healthy 1-2 pounds per week.

Break out your roasting pans and soup pots and get excited for fall! With this healthy 1,200-calorie meal plan, you can enjoy the comforting dishes of fall and lose a healthy 1 to 2 pounds per week. This 7-day plan features delicious fall favorites like warming soups, roasted root vegetables and hearty salads, all made to be lower in calories so you can enjoy them and still lose weight. Each day has at least 30 grams of fiber and 50 grams of protein—a combination that research shows can help with weight loss by keeping you feeling fuller for longer. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.

Meal-Prep Steps:

Set yourself up for success this week by getting some meal prep done in advance.

  1. Prepare Mini Quiches with Sweet Potato Crust. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
  2. Prep the Chicken Curry Cup of Noodles through Step 1. This recipe calls for cooked chicken breast, so plan to buy cooked chicken from the grocery store, or make your own at home. Try our recipe for Best Poached Chicken.
  3. Make the Four-Bean & Pumpkin Chili to help save time during the week. Refrigerate for up to 5 days or freeze for up to 6 months.

Day 1

Roasted Salmon with Smoky Chickpeas & Greens

Breakfast (268 calories)

A.M. Snack (84 calories)

  • 1/2 red grapefruit
  • 1/2 cup raspberries

Lunch (347 calories)

P.M. Snack (77 calories)

  • 10 almonds

Dinner (447 calories)

Daily Total: 1,223 calories, 69 g protein, 116 g carbohydrate, 31 g fiber, 57 g fat, 1,181 mg sodium

 

Meal-Prep Tip: Make 3 hard-boiled eggs to have for snacks on Day 2, Day 4 and Day 7.

 

Day 2

Four-Bean & Pumpkin Chili

Breakfast (264 calories)

A.M. Snack (66 calories)

  • 1/3 cup blueberries
  • 5 almonds

Lunch (348 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg with hot sauce

Dinner (459 calories)

Daily Total: 1,216 calories, 64 g protein, 121 g carbohydrate, 36 g fiber, 56 g fat, 1,949 mg sodium

 

Meal-Prep Tip: Save 1 1/2 cups of the Four-Bean & Pumpkin Chili to have for lunch on Day 4.

 

Day 3

Butternut Squash Carbonara with Broccoli

Breakfast (264 calories)

A.M. Snack (48 calories)

  • 3/4 cup raspberries

Lunch (297 calories)

P.M. Snack (203 calories)

  • 6 whole-wheat crackers
  • 1/2 cup sliced cucumber
  • 3 Tbsp. hummus

Dinner (441 calories)

Daily Total: 1,223 calories, 61 g protein, 130 g carbohydrate, 34 g fiber, 56 g fat, 2,031 mg sodium

 

Day 4

Oven-Fried Chicken Breasts

Breakfast (264 calories)

  • 1 whole-wheat English muffin
  • 1 tablespoon peanut butter
  • 1/2 cup raspberries

A.M. Snack (16 calories)

  • 1 cup sliced cucumber sprinkled with a pinch of salt and pepper

Lunch (374 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg with hot sauce

Dinner (480 calories)

Daily Total: 1,212 calories, 70 g protein, 148 g carbohydrate, 35 g fiber, 41 g fat, 1,965 mg sodium

 

Meal-Prep Tip: Save 1 cup of Sheet-Pan Roasted Root Vegetables to have with lunch on Day 5 and Day 7.

 

Day 5

American Goulash

Breakfast (247 calories)

A.M. Snack (42 calories)

  • 1/2 cup fresh blueberries

Lunch (357 calories)

P.M. Snack (156 calories)

  • 1 medium apple
  • 8 almonds

Dinner (418 calories)

Daily Total: 1,220 calories, 58 g protein, 173 g carbohydrate, 30 g fiber, 40 g fat, 1,618 mg sodium

 

Day 6

Cream of Turkey & Wild Rice Soup

Breakfast (320 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (347 calories)

P.M. Snack (32 calories)

  • 1/2 cup fresh raspberries

Dinner (407 calories)

Daily Total: 1,208 calories, 68 g protein, 152 g carbohydrate, 31 g fiber, 39 g fat, 1,057 mg sodium

 

Day 7

Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

Breakfast (280 calories)

  • 1 whole-wheat English muffin
  • 1 tablespoon almond butter
  • 3/4 cup raspberries

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (357 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg with hot sauce

Dinner (440 calories)

Daily Total: 1,216 calories, 64 g protein, 135 g carbohydrate, 30 g fiber, 52 g fat, 1,905 mg sodium

 

Watch: How to Make Butternut Squash Carbonara

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