Easy 1,200-Calorie Meal-Prep Plan for Weight Loss

By: Emily Lachtrupp, M.S., R.D., C.D.

Meal prep for weight loss is made easy with this 1,200-calorie meal-prep plan, which maps out a full week of meals and snacks that can be prepped ahead of time to make it easier to eat healthy during the busy week.

If you love what's on your plate and it's easy to make, then sticking to your health and weight-loss goals is as simple as can be. We homed in on this principle and created this 1,200-calorie easy meal-prep plan for weight loss using the simplest, most delicious recipes we have. All of the recipes can be fully or partially prepped ahead on a Sunday to save you time and energy during the busy workweek. Plus, leftovers are key to keeping this week of meals simple. Print off the shopping list, make time to do the prep on Sunday, and get ready to lose a healthy 1 to 2 pounds this week. When healthy eating is as simple as we made it in this plan, successful and sustainable weight loss becomes reality. Looking for a different calorie level? See this same plan at a higher calorie level: 1,500-Calorie Meal Prep Plan.

Read More: Meal Prep for Weight Loss: 8 Ways It Will Make You More Successful

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How to Meal-Prep Your Week of Meals:

1. Make the Easy Loaded Baked Omelet Muffins.
2. Prep these 3 recipes—Meal-Prep Sheet-Pan Chicken Thighs, Sautéed Peppers & Onions, and Citrus-Lime Vinaigrette—and cook 20 ounces dry whole-wheat rotini (to make 10 cups cooked pasta total). You'll use these ingredients in different recipes throughout the week, like the Easy Chicken Enchilada Casserole, the One-Pot Greek Pasta, the Cheese Quesadillas with Peppers & Onions and the Slow-Cooker Pasta e Fagioli Soup.
3. Prepare the Slow-Cooker Pasta e Fagioli Soup Freezer Pack with your prepped chicken and pasta and freeze. Remember to defrost the pack overnight on Day 5 so it's ready to go in the slow cooker in the morning on Day 6.
4. Prep the Spicy Slaw Bowls with Shrimp & Edamame. Don't miss the make-ahead note at the bottom of the recipe for storage tips (like keeping the dressing separate and waiting to defrost the shrimp).
5. Make 3 servings of Apple-Cinnamon Overnight Oats and store in separate containers. This recipe calls for almond milk, but any milk will do.

See More: Healthy Meal Prep Ideas for Weight Loss

 

Day 1

Easy Chicken Enchilada Casserole

Breakfast (254 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 2/3 cup fresh raspberries

A.M. Snack (84 calories)

• 4 dried figs

Lunch (283 calories)

Southwest Salad with Black Beans
• 2 cups mixed salad greens
• 1/4 cup frozen corn, thawed
• 1/4 cup sliced cucumber
• 1/2 avocado, diced
• 2 Tbsp. chopped red onion
• 1/3 cup canned low-sodium black beans, rinsed
• 2 Tbsp. Citrus-Lime Vinaigrette

Meal-Prep Tip: Freeze 1/2 cup black beans to have for lunch on Day 7. Any remaining beans can be frozen for up to 6 months.

P.M. Snack (138 calories)

• 1 clementine
• 2 Tbsp. unsalted roasted almonds

Dinner (449 calories)

• 1 serving Easy Chicken Enchilada Casserole
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,207 calories, 56 g protein, 125 g carbohydrate, 36 g fiber, 63 g fat, 1,515 mg sodium.

 

Day 2

Apple-Cinnamon Overnight Oats

Breakfast (267 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (117 calories)

• 2/3 cup low-fat plain Greek yogurt
• 2 Tbsp. fresh raspberries

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (16 calories)

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

Dinner (449 calories)

• 1 serving Easy Chicken Enchilada Casserole
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,213 calories, 74 g protein, 119 g carbohydrate, 30 g fiber, 53 g fat, 1,749 mg sodium.

 

Day 3

One-Pot Greek Pasta

Breakfast (267 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (35 calories)

• 1 clementine

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (63 calories)

• 3 dried figs

Dinner (487 calories)

• 1 serving One-Pot Greek Pasta

Daily Totals: 1,216 calories, 60 g protein, 147 g carbohydrate, 29 g fiber, 48 g fat, 1,161 mg sodium.

 

Day 4

Cheese Quesadillas with Peppers & Onions

Breakfast (259 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 3/4 cup fresh raspberries

A.M. Snack (100 calories)

• 1/2 cup steamed edamame pods seasoned with coarse salt to taste (1/8 tsp.)

Lunch (298 calories)

• 1 cup One-Pot Greek Pasta
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 1 Tbsp. Citrus-Lime Vinaigrette

Toss cucumbers and tomatoes together with vinaigrette.

P.M. Snack (95 calories)

• 1 medium apple

Dinner (469 calories)

• 1 serving Cheese Quesadillas with Peppers & Onions
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,221 calories, 56 g protein, 122 g carbohydrate, 28 g fiber, 60 g fat, 2,119 mg sodium.

 

Day 5

Spicy Slaw Bowls with Shrimp & Edamame

Breakfast (267 calories)

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

A.M. Snack (31 calories)

• 1/2 cup fresh blackberries

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (77 calories)

• 1 small apple

Dinner (469 calories)

• 1 serving Cheese Quesadillas with Peppers & Onions
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Meal-Prep Tip: Defrost the Slow-Cooker Pasta e Fagioli Soup Freezer Pack overnight so it's ready to go in the slow cooker in the morning on Day 6.

Daily Totals: 1,209 calories, 55 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,545 mg sodium.

 

Day 6

Easy Loaded Baked Omelet Muffins

Breakfast (273 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1 cup fresh blackberries

A.M. Snack (35 calories)

• 1 clementine

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (63 calories)

• 3 dried figs

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Daily Totals: 1,192 calories, 81 g protein, 105 g carbohydrate, 29 g fiber, 53 g fat, 1,446 mg sodium.

 

Day 7

Slow-Cooker Pasta e Fagioli Soup

Breakfast (242 calories)

• 2 Easy Loaded Baked Omelet Muffins
• 1/2 cup fresh blackberries

A.M. Snack (35 calories)

• 1 clementine

Lunch (320 calories)

Southwest Salad with Black Beans
• 2 cups mixed salad greens
• 1/4 cup frozen corn, thawed
• 1/4 cup sliced cucumber
• 1/4 avocado, diced
• 2 Tbsp. chopped red onion
• 1/2 cup canned low-sodium black beans, rinsed
• 2 Tbsp. Citrus-Lime Vinaigrette

P.M. Snack (155 calories)

• 3 Tbsp. unsalted roasted almonds

Dinner (457 calories)

• 2 cups Slow-Cooker Pasta e Fagioli Soup

Daily Totals: 1,209 calories, 68 g protein, 106 g carbohydrate, 30 g fiber, 63 g fat, 1,319 mg sodium.

 

WATCH: How to Make Easy Loaded Baked Omelet Muffins

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