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7-Day Weight-Loss Diet Meal Plan

These 7-day weight-loss diet meal plans are designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss at five different daily calorie levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The plans model healthy eating patterns you can follow for lifelong weight control. Find the right calorie level for you. »

free weight-loss meal plans

Pictured Recipe: Maple-Glazed Chicken Breasts

EatingWell 7 Day Diet Meal Plan

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7 Day Weight Loss 1200 calorie menu - Day 3


  • Breakfast

    • 1 Whole-Wheat English Muffin
    • 1 Cup Skim Milk
    • 1/2 Cup Blueberries
    • 1 Teaspoon Fat Free Cream Cheese
  • Morning Snack

    • 1 Apple, small
  • Lunch

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
    • 1/2 Cup Fresh Pineapple
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • Afternoon Snack

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • Dinner

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20 minute dinner recipes
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