7-Day Easy 1200-Calorie Weight Loss Plan

    

Eating healthy doesn't have to be difficult — it's actually simple! However, it might not come naturally to everyone. With practice, though, you can learn how to create balanced meals. Once you do, you'll understand which foods are most beneficial for overall health, which provide key nutrients for specific needs like energy and immune support, and even how to eat to achieve specific goals, such as weight loss or improved wellness.

If your goal is to shed a few pounds, whether for health reasons like type 2 diabetes or heart disease, you can start in a healthy way with our 1,200-calorie meal plan. Designed by registered dietitians, this plan eliminates the guesswork by offering a full week's worth of nutritious and tasty breakfast, lunch, and dinner ideas. Each meal includes the right balance of foods to support healthy weight loss, helping you reach your goal effectively.

For some, 1,200 calories may be suitable, but it can be quite limiting for most. Always consult your doctor before choosing a specific eating plan, advises Stefani Sassos, M.S., R.D., C.D.N., deputy nutrition director at the Good Housekeeping Institute. Based on your activity level, you might also want to explore our 1,300-, 1,400-, 1,500-, or 1,800-calorie meal plans for a better fit.

Think of this plan as a foundation for long-term healthy eating and steady weight loss, if that’s your aim. "A structured plan like this helps you learn and apply the principles of a balanced diet," says Stefani Sassos. You can then adjust it to suit your personal tastes and needs, incorporating more nutritious foods that your body craves to fully tailor the plan to you. Regularly opting for healthy foods can prevent the cycle of yo-yo dieting, which can harm your health. However, weight is just one piece of the health puzzle. Staying well-hydrated, exercising regularly, getting quality sleep, and managing stress are equally crucial components of overall wellness and maintaining a healthy weight. All of these factors contribute to a balanced, sustainable approach to improving your health.

This plan is based on 1,200 calories but is meant to be adjusted by increasing your servings of vegetables, doubling, tripling, or even quadrupling them when possible, and adding more fruits for snacks. If you find the portions insufficient, you can also add 1–5 ounces of protein to any meal. The combination of fiber from produce and lean protein creates a flexible approach that supports safe weight loss, meal by meal. Additionally, you might consider pairing this plan with a daily multivitamin to complement your nutritional intake. This strategy ensures you stay satisfied while still working towards your goals in a healthy, sustainable way.

Day 1: Breakfast

Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl.

Day 1: Lunch

Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

Day 1: Dinner

Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert.

Day 2: Breakfast

Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Grab 1 or 2 hard boiled-eggs on your way out the door.

Day 2: Lunch

Heat up 1 cup vegetable soup and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes.

Day 2: Dinner

Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Garnish chicken with chopped scallions and a squeeze of lime juice. Combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.

Day 3: Breakfast

In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon.

Day 3: Lunch

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.

Day 3: Dinner

Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 4: Breakfast

Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.

Day 4: Lunch

Heat 1 cup tomato soup and serve with a sandwich made with mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.

Day 4: Dinner

Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs and seasoning as desired. Pair with 1 cup of a 100% whole grain, like quinoa.

Day 5: Breakfast

Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.

Day 5: Lunch

Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high or grill. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.

Day 5: Dinner

Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or a 100- to 150-calorie ice cream bar for dessert.

Day 6: Breakfast

Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.

Day 6: Lunch

Make a tuna pita with one mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Day 6: Dinner

Make jambalaya by combining 3/4 cup cooked brown rice with 1/2 cup corn, 2 ounces cooked sliced turkey sausage, 1/3 cup salsa and 1/4 cup no-salt-added black or navy beans until heated through. Eat with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.

Day 7: Breakfast

Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg. Serve with one grapefruit.

Day 7: Lunch

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens and alongside one 100% stone ground corn tortilla and a piece of fruit.

Day 7: Dinner

Serve 3 ounces broiled or grilled flank steak with one baked sweet potato with 1 teaspoon butter, 1 cup steamed zucchini and 1 1/2 cup berries.