Special Diets Weight Loss How to Lose Weight 7-Day Diet Meal Plan to Lose Weight: 1,200 Calories Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,200 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Updated on February 18, 2020 Share Tweet Pin Email We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day diet plan features the best foods for weight loss, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight. Browse More: Weight-Loss Diet Recipes EatingWell How to Meal Prep Your Week of Meals: Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Use reusable silicone baking cups to make clean-up a breeze! To buy: amazon.com, $8 for 12 Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Store in air-tight containers to keep fresh for the week. To buy: amazon.com, $19 for 5 (orig. $30) Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag, like Stasher Bags. To buy: amazon.com, $10 for 1 See More: Healthy Weight Loss Meal Plans Day 1 Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups 1 medium apple A.M. Snack (35 calories) 1 clementine Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (105 calories) 1 medium banana Dinner (468 calories) 1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice Daily Totals: 1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium Day 2 Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups 1 medium apple A.M. Snack (192 calories) 1 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (35 calories) 1 clementine Dinner (373 calories) 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce Daily Totals: 1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium Day 3 Breakfast (271 calories) 1 serving Baked Banana-Nut Oatmeal Cups 1 medium apple A.M. Snack (70 calories) 2 clementines Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (105 calories) 1 medium banana Dinner (401 calories) 1 serving Easy Salmon Cakes over 2 cups baby spinach Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium Day 4 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (35 calories) 1 clementine Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (32 calories) 1/2 cup raspberries Dinner (521 calories) 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce Daily Totals: 1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium Day 5 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (135 calories) 1/2 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls Dinner (454 calories) 1 serving Mediterranean Ravioli with Artichokes & Olives Daily Totals: 1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium Day 6 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (95 calories) 1 medium apple Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (77 calories) 1 hard-boiled egg Dinner (405 calories) 1 serving Curried Sweet Potato & Peanut Soup 1 (1-in.) slice whole-wheat baguette Daily Totals: 1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium Day 7 Breakfast (285 calories) 1 serving "Egg in a Hole" Peppers with Avocado Salsa Lunch (345 calories) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (220 calories) 1 cup raspberries1 oz. dark chocolate Dinner (371 calories) 1 serving Spinach & Artichoke Dip Pasta Daily Totals: 1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium WATCH: What to Eat on a 1,200-Calorie Diet Was this page helpful? Thanks for your feedback! Tell us why! Other Submit