Tips

7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

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Day 1

  Breakfast (266 calories) Avocado-Egg Toast • 1 slice whole-grain bread • 1/4 medium avocado • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) • Top egg with a pinch of salt and pepper (1/16 tsp. each) • 1 clementine Morning Snack (61 calories) • 1/3 cup blueberries • 1/4 cup plain non-fat Greek yogurt Lunch (341 calories) • 2 cups Ravioli & Vegetable Soup • 1 Tomato-Cheddar Cheese Toast Afternoon Snack (93 calories) • 3 Tbsp. hummus • 1 cup sliced cucumber Dinner (451 calories) Salmon & Vegetables • 4 oz. baked salmon • 1 cup roasted Brussels sprouts • 1/2 cup brown rice • 1 Tbsp. walnuts • Salt and pepper to taste (1/8 tsp. each) Vinaigrette • Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.). Coat Brussels sprouts in 1/2 tsp. olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 tsp. each). Bake at 425 degrees F until done, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon drizzled with vinaigrette and topped with walnuts.  

Day 2

  Breakfast (266 calories) Avocado-Egg Toast • 1 slice whole-grain bread • 1/4 medium avocado • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1 second spray) • Top egg with a pinch of pepper (1/16 tsp.) • 1 clementine Morning Snack (134 calories) • 5 dried apricots • 7 walnut halves Lunch (295 calories) Leftover soup • 2 cups Ravioli & Vegetable Soup • 1 clementine Afternoon Snack (93 calories) • 3 Tbsp. hummus • 1 cup sliced cucumber Dinner (424 calories) • 1 1/2 cups Delicata Squash & Tofu Curry • 1/2 cup brown rice

Day 3

  Breakfast (267 calories) • 1/4 cup Maple-Nut Granola • 3/4 cup plain non-fat Greek yogurt • 1/2 cup blueberries Morning Snack (35 calories) • 1 clementine Lunch (351 calories) Apple & Cheddar Pita Pocket • 1 whole-wheat pita round (6-1/2-inch) • 1 Tbsp. mustard • 1/2 medium apple, sliced • 1 oz. Cheddar cheese • 1 cup mixed greens Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve. Afternoon Snack (47 calories) • 1/2 medium apple Dinner (457 calories) • 1 serving (1 pepper) Moroccan-Style Stuffed Peppers • 2 cups spinach Sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each) Evening Snack (50 calories) • 1 Tbsp. chocolate chips, preferably dark chocolate

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Day 4

  Breakfast (267 calories) • 1/4 cup Maple-Nut Granola • 3/4 cup plain non-fat Greek yogurt • 1/2 cup blueberries Morning Snack (83 calories) • 1 hard boiled egg • 1 tsp. hot sauce, if desired Lunch (336 calories) • 2 cups mixed greens • 3 oz. cooked chicken breast • 1/2 medium red bell pepper, sliced • 1/4 cup grated carrots • 1 clementine • 2 Tbsp. Carrot-Ginger Vinaigrette Combine ingredients & top salad with vinaigrette. Afternoon Snack (86 calories) • 4 dried apricots • 4 walnut halves Dinner (444 calories) • 2 1/4 cup Warm Lentil Salad with Sausage & Apple • 1/2 cup Quick Pickled Beets

Day 5

  Breakfast (266 calories) • 1 cup all-bran cereal • 3/4-cup skim milk • 1/2 cup blueberries Morning Snack (101 calories) • 2 medium carrots • 2 Tbsp. Avocado-Yogurt Dip Lunch (314 calories) • 1 Tomato-Cheddar Cheese Toast • 2 cups mixed greens • 3 Tbsp. grated carrot • 1/2 cup cucumber, sliced • 1 hard-boiled egg • 1 Tbsp. unsalted dry-roasted almonds Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar. Afternoon Snack (93 calories) • 3 dried apricots • 1/3 cup plain non-fat Greek yogurt • 1 1/2 tsp. chopped walnuts Dinner (427 calories) • 1 1/2 cups Quick Chicken Tikka Masala • 1/2 cup brown rice

Day 6

  Breakfast (266 calories) • 1 cup all-bran cereal • 3/4-cup skim milk • 1/2 cup blueberries Morning Snack (66 calories) • 2 Tbsp. Avocado-Yogurt Dip • 1 cup sliced cucumber Lunch (325 calories) Leftover Chicken Tikka Masala • 1 1/2 cups Quick Chicken Tikka Masala • 1 cup spinach Reheat the chicken on top of the spinach in the microwave. Afternoon Snack (35 calories) • 1 clementine Dinner (507 calories) • 2 cups Korean Beef Stir-Fry • 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)  

Day 7

  Breakfast (266 calories) • 1 cup all-bran cereal • 3/4-cup skim milk • 1/2 cup blueberries Morning Snack (117 calories) • 4 Tbsp. Avocado-Yogurt Dip • 1 cup sliced cucumber Lunch (301 calories) • 2 cups mixed greens • 3 oz. cooked chicken breast • 1/2 medium red bell pepper, sliced • 1/4 cup grated carrots • 2 Tbsp. Carrot-Ginger Vinaigrette Combine ingredients and top salad with vinaigrette. Afternoon Snack (42 calories) • 5 dried apricots Dinner (494 calories) • 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino   Source: eatingwell.com  

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