Tuesday, February 12, 2019

1200 Calorie 7 Day Meal Plan - Can You Lose Weight With 1200 Calories a Day?

Can You Lose Weight With 1200 Calories a Day?


Of course you can lose weight with 1200 calories a day.

This 1,200 calorie meal plan is designed by culinary experts to provide healthy and delicious weight loss meals. We have done the hard work of planning for you and have planned seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily change things in and out as you see fit. Keep in mind that this meal plan is calorie, fiber and sodium controlled. If a particular nutrient is of concern, consider talking to your health care provider about supplementation or altering this plan to better fit your individual nutritional needs.

1200 Calorie 7 Day Meal Plan


1200 Calorie Day 1


Plan ahead: If you don't have much time, you can make ravioli and vegetable soup sooner. Other things you can do for the week include carrot and ginger vinaigrette, maple and walnut granola, and avocado and yogurt sauce.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Cover the egg with a pinch of salt and pepper (1/16 teaspoon each).
  • 1 clementine


Morning snack (61 calories)


  • 1/3 cup blueberries
  • 1/4 cup fat-free plain Greek yogurt


Lunch (341 calories)


  • 2 cups Ravioli and Vegetable Soup
  • 1 Tomato Cheddar Cheese Toast


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (451 calories)

Salmon and Vegetables


  • 4 oz. baked salmon
  • 1 cup toasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 tbsp. walnuts
  • Pepper and salt to taste (1/8 teaspoon each)


Vinaigrette


  • Mix 1 1/2 teaspoon olive oil, lemon juice and maple syrup; season with salt to taste (1/8 teaspoon).


Top Brussels sprouts with 1/2 teaspoon olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover salmon with 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second of dew), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4 to 6 minutes. Serve brown rice, Brussels sprouts, and salmon sprinkled with vinaigrette and topped with nuts.

1200 Calorie Day 2


Plan ahead: Make maple and walnut granola for tomorrow. Aim for a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 teaspoon).
  • 1 clementine


Morning snack (134 calories)


  • 5 dried apricots
  • 7 walnut halves


Lunch (295 calories)

Surplus soup


  • 2 cups Ravioli and Vegetable Soup
  • 1 clementine


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (424 calories)


  • 1 1/2 cups Delicata Squash and Tofu Curry
  • 1/2 cup brown rice


1200 Calorie Day 3


Plan ahead: Boil two eggs and save one for the fifth day. Make carrot and ginger vinaigrette or opt for a healthy Asian-style grocery dressing. choose one made with healthy fats, such as canola oil or olive oil. Cook a chicken breast for lunch tomorrow, or replace the pre-cooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

SEE ALSO: This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (35 calories)


  • 1 clementine


Lunch (351 calories)

Pita pocket for apples and cheddar cheese


  • 1 whole wheat round roll (6-1/2 inches)
  • 1 tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar Cheese
  • 1 cup mixed vegetables


Cut the pita bread in half and spread the mustard inside. Stuff with apple slices and cheese. Toast until cheese begins to melt. Add vegetables and serve.

Afternoon Snack (47 calories)


  • 1/2 medium apple


Dinner (457 calories)


  • 1 serving (1 bell pepper) stuffed peppers, Moroccan style
  • 2 cups spinach


Sauté spinach in 1 teaspoon of olive oil and a pinch of salt and pepper (1/16 teaspoon each).

Night snack (50 calories)


  • 1 tbsp. chocolate chips, preferably dark chocolate


1200 Calorie Day 4


Plan ahead: Make avocado and yogurt sauce for tomorrow. You can replace the hummus purchased in the store with the sauce, if you wish.

Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain 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 vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 clementine
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (86 calories)


  • 4 dried apricots
  • 4 walnut halves


Dinner (444 calories)


  • 2 1/4 cup warm lentil salad with apple and sausage
  • 1/2 cup Quick Marinated Beets


1200 Calorie Day 5


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (101 calories)


  • 2 medium carrots
  • 2 tablespoons avocado and yogurt sauce


Lunch (314 calories)


  • 1 Tomato and Cheddar Cheese Toast
  • 2 cups mixed vegetables
  • 3 tablespoons grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 tbsp. unsalted toasted almonds


Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 teaspoon olive oil and balsamic vinegar.

Afternoon Snack (93 calories)


  • 3 dried apricots
  • 1/3 cup fat-free plain Greek yogurt
  • 1 1/2 tsp. chopped walnuts


Dinner (427 calories)


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice


1200 Calorie Day 6


Plan ahead: Cook a chicken breast for tomorrow's lunch or substitute pre-cooked chicken or chicken slices or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (66 calories)


  • 2 tablespoons avocado and yogurt sauce
  • 1 cup sliced cucumber


Lunch (325 calories)

Chicken leftovers Tikka Masala


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1 cup spinach


Reheat chicken over spinach in microwave.

Afternoon Snack (35 calories)


  • 1 clementine


Dinner (507 calories)


  • 2 cups Korean Beef Sautéed
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce of dried noodles)


SEE ALSO: 400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1200 Calorie Day 7


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (117 calories)


  • 4 tablespoons Avocado-Yogurt Dip
  • 1 cup sliced cucumber


Lunch (301 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (42 calories)


  • 5 dried apricots


Dinner (494 calories)


  • 1 portion (1/4 pizza) of Wild Mushroom Pizza with Arugula and Pecorino


1200 Calorie 7 Day Meal Plan


I hope you find this information useful.