Good housekeeping 1200 calorie diet

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Free 1000 Calorie Meal Plan For Weight Loss 

Trying a 1000 calorie meal plan for weight loss? Here is a free online diet plan sample menu that provides all the essential macro-nutrients that your body needs.

1000 Calorie Meal Plan For Weight Loss SAMPLE MENU:

One of the things that I don’t like about recipes is that I always feel I have to buy a ton of ingredients I don’t normally have in my pantry or cupboard. Any recipes or menus I suggest will be “low maintenance and low cost” but ALWAYS tasty.

Also, each meal in this 1000 calorie meal plan for weight loss is designed with a healthy protein and healthy carbohydrate. This is KEY for keeping blood sugars stable which is KEY for promoting weight loss. Often, breakfasts start out with just a carbohydrate for the day which sends most people into craving sugar and carbs later in the day.
In this menu I am going to assume your drink of choice will be water or green tea WITHOUT SUGAR.

BREAKFAST:

  • ¼ cup of Rolled Oats boiled in ½ cup of unsweetened almond milk. You can sweeten the oatmeal with sugar free maple syrup or add a small amount of sugar – no more than a teaspoon which adds 15 calories!!
  • 2 scrambled eggs on the side

Fat: 13 grams/ Carbohydrates: 16 grams/ Protein: 15 grams/ Sugar: .05 grams

TOTAL CALORIES: 233 calories

MID AM SNACK:

  • ½ cup of blueberries and ½ cup of strawberries

**NOTE: In this 1000 calorie meal plan for weight loss, fruit should be eaten alone and not with other foods. The simple sugars and additional nutritional benefits of fruits need time to be absorbed by your body and is best done on an empty stomach to reap the benefits of fruit. In addition, if fruit is eaten too close or with other meals the absorption process of the fruit is slower and it can rot and ferment in your gut causing heartburn, indigestion and other digestive problems.

TOTAL CALORIES: 65 calories

LUNCH:

  • Low Carb Wrap (Mission Carb Balance Wrap) with 3 ounces of grilled chicken and 2 tablespoons of guacamole spread on wrap.

TIP:

I buy salmon fillets from Trader Joe’s in the frozen fish department for $5.99 per lb. vs. the $11 or $12 per lb. at the grocery store. Although fresh fish is tasty, it also sends me to the supermarket more often because the purpose of fresh fish is to use it – FRESH.

Then I wind up buying items I don’t really need and send my grocery bill higher than it has to be. I prefer to buy a bulk bag of frozen fish and keep it in my freezer – works much better!!

DINNER:

  • Roasted Salmon with Asparagus

You will need olive oil, your favorite spices, cooking spray, lemon and garlic, one bunch of asparagus and ONE 8 ounce salmon fillet.
Preheat oven to 400 degrees.

Fat: 6.6 grams/ Carbohydrates: 12 grams/ Protein: 20.3 / Sugar: 1.2 grams
TOTAL CALORIES: 176

EXTRAS:

OK – we are now totaling 775 calories for the day using this 1000 calorie meal plan for weight loss. This is where I like to teach my members about their choices – there are 225 calories left for the day to reach the 1000 calorie goal.

Being given recipes is not always the solution to weight loss since weight loss is not permanent unless the ability to make food choices becomes CONSCIOUS.

So if you have 225 “free” calories left, where would you place those calories?

Here are some options:

You can add:

  • 1 sweet potato with dinner – 130 calories.

You can boil it, microwave it or bake it. However you choose to prepare it is fine – just don’t go loading it up with butter and brown sugar and all that. I may put on a small amount of butter and I add cinnamon. My daughter loves it like this and it’s great filler in any meal.

OR:

Use the remaining 225 calories for a dessert at night. I do have dessert if I have room and I try not to have it right before I go to bed.

Also, PM snack does not have to be sweet – it can be a slice of toast with cream cheese (145 calories total).

Or you can have 3 squares of dark chocolate (225 calories total)!!!

Flexibility is Key

I truly feel that rigidity in menus makes “diet recipes” extremely difficult to follow and stick with. Use this 1000 calorie meal plan for weight loss to start learning how to have some choices and place those choices in places where you, as an individual, feel you want that little something “extra” is helpful when wanting to succeed.

Also…you should NOT stay on a 1000 calorie meal plan for weight loss for an extended period of time. People are always thinking that “less is best” when it comes to calories and this simply is NOT THE CASE.

If you have been using a 1000 calorie meal plan for weight loss for longer than 4 weeks and you are no longer losing weight – please increase your calories to help your metabolism speed up.

Feel free to shoot me an email and I will be happy to explain this to you so you avoid a sluggish metabolism.

  • Budget Diet Plans
  • Is A 1000 Calorie Diet Plan Right for YOU?
  • PCOS Weight Gain: What Do You Need To Do To Lose Weight

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1000 Calories Diet Plans: Benefits And Side Effects

Is that pair of your skinny jeans not fitting you anymore? Are they placed somewhere where you can’t reach out easily? You then have a lot of weight to lose! Seems near impossible? Why not take up 1000 Calorie Diet Challenge and dispose of unwanted flab from your body?

What Is 1000 Calorie Diet?

If you are putting yourself on the 1000 Calorie Diet Plan, you are probably a small-framed woman who’s not fond of working out often. It promotes Quick Weight Loss and is generally suggested if you’re suffering from the adverse effects of excess Obesity.

This is a Low-Calorie Diet Plan where you need to consume a total of 1000 calories of food in a day. The decrease in calorie intake helps you in Losing Weight.

1000 Calorie Diet Benefits-

  • Helps you lose fat
  • Reduces the risk of life-threatening diseases- Diabetes, Heart Disease, etc.
  • Burn calories at a swift pace
  • Gives you a feeling of fullness
  • Lowers cholesterol level
  • Keeps blood pressure in control
  • Prevents overeating
  • Easy-to-follow diet for weight loss
  • Promotes healthy eating
  • Manages blood sugar level
  • Leads to rapid weight loss initially

When it comes to 1000 Calorie Diet, you need to go for frequent and smaller meals. Also, you must ensure to lower the amount of sugar, carbohydrates, and fat. You might now get puzzled to choose a perfect 1000 Calorie Diet Plan for Weight Loss for yourself, thus, we’ve brought for you some-

Some 1000 Calorie Diet Plans To Lose Weight You Can Try-

Plan 1- Total Calories = 1050

Early Morning- (98 Calories)

  • Veggie Smoothie- 1 cucumber, 1 carrot, 1 tomato, and a handful of spinach

Breakfast- (157- 159 Calories)

  • Soy Milk
  • 2 boiled egg whites
  • Multigrain bread- 1 slice

OR

  • Soy Milk
  • 1 banana

Pre-Lunch- (40-91 Calories)

1 glass buttermilk- For Non-Vegans
OR
1 glass watermelon
Kiwi Juice

Lunch- (152-187 Calories)

  • Roasted Veggies and 100g Yogurt

OR

  • Chicken clear soup and Veggies

Post-Lunch- (143 Calories)

  • 1 pear
  • 1 orange

Evening Snack- (142 Calories)

  • Green tea
  • 2 Digestive biscuits

Dinner- (265- 296 Calories)

  • Vegetable clear soup- garlic, onion, cabbage, carrot
  • 2 slices of whole wheat bread

OR

  • 100g Yogurt
  • Baked fish

PLAN 2- TOTAL CALORIES= 1008

Early Morning- (6 Calories)

  • Warm water
  • Apple Cider Vinegar

Breakfast- (86 Calories)

  • A bowl of fruits
  • 2 boiled egg whites

Pre-Lunch- (154 Calories)

  • 100g low-fat Yogurt
  • Lunch- (351 Calories)
  • Yogurt sauce
  • Lettuce taco

Post-Lunch- (46 Calories)

  • 1 bowl of watermelon

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (221 Calories)

  • Fat-free salad dressing
  • Vegan salad

PLAN 3- TOTAL CALORIES= 1024

Early Morning- (70 Calories)

  • Warm water
  • Lemon juice
  • Honey

Breakfast- (101 Calories)

  • Strawberries
  • Oatmeal

Pre-Lunch- (0 Calories)

  • Green tea

Lunch- (227 Calories)

  • 100g low-fat Yogurt
  • Cabbage soup

Post-Lunch- (98 Calories)

  • 1 orange
  • 1 peach

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (386 Calories)
1 bowl of stir-fried French beans, boiled lentils, peas, capsicum, and a dash of chopped garlic

You can certainly choose other food items as well to be a part of your 1000 Calorie Meal Plan, but here are some Foods To Avoid In 1000 Calorie Diet-

What Not To Do When On 1000 Calorie Diet-

  • Avoid the consumption of alcohol
  • Take every meal on time without skipping
  • Do not make yourself sit at one place for a long time
  • Go to sleep early at night
  • Say no to sweetened and carbonated beverages

This Low-Calorie Diet for Weight Loss is only followed when you wish to lose a Few Pounds Quickly. Make sure to Not Stick To 1000 Calorie Diet for More Than a Week! Instead of improvement, it can create more health issues.

Exercise-

Exercise can never be neglected whenever your aim is to Lose Weight. However, in the case of 1000 Calorie Diet, you don’t need to have a meticulous Exercise Plan, but definitely some Stretching Exercises and Walking to Maintain Blood Circulation and Keep Muscles Active.

Get To Know the Side Effects of 1000 Calorie Diet for Weight Loss-

  • It misses specific important energy-providing nutrients
  • Major reduction in calories can help you face problems while walking, sleeping, running, and digesting food
  • Can cause internal damage to the body- lack of energy, loss in muscle mass, hair loss, slower heart rate, dehydration, weaker nails
  • Lowers metabolism causing rapid weight gain
  • Harmful for athletes or people with well-built bodies
  • Exhaustion and starvation
  • Fatigue
  • Loss of concentration
  • Causes insomnia

1000 Calorie Diet Results are phenomenal and perfect if you have Short-Term Weight Loss Goals. But, always remember to take professional opinion from an expert doctor before jumping on to any kind of Weight Loss Diet.
Download FITPASS APP to get assistance from qualified dieticians and maintain a healthy diet with ease, right away.

Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories

Dive in and start hitting your weight-loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal-prep tips. You’ll set yourself up for success to lose upwards of 8 pounds when following this meal plan for a full month. Each day comes in around 1,200 calories (a calorie level at which most people will lose a healthy 1 to 2 pounds per week) and includes enough protein and fiber that you’ll feel full and satisfied while cutting calories.

Related: The Best Foods to Eat to Lose Weight

This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for healthy convenience items whenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you’ll be motivated to stick with it till the end.

Looking for something shorter to start with? Our 7-Day Diet Meal Plan to Lose Weight at 1,200 Calories is a great place to start, as is our Flat-Belly Meal Plan.

Related: Simple 30-Day Exercise Plan to Lose Weight

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Week 1

How to Meal Prep for Your Week of Meals:

  1. Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it’s ready for lunch on Day 2. Portion out two 1 1/2-cup servings to have later in the week for lunch on Days 3 and 5. Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup for up to 6 months.
  2. Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 2.

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Breakfast: 1 serving Avocado-Egg Toast (271 calories)

A.M. Snack: 1 medium orange (62 calories)

Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)

P.M. Snack: 1 medium kiwi (42 calories)

Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)

Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.

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Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)

A.M. Snack: 1 serving Apple Cider Vinegar Tonic (22 calories)

Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)

P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)

Dinner: 1 serving Vegan Coconut Chickpea Curry (471 calories)

Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 3.

Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.

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Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)

A.M. Snack: 1 medium orange (62 calories)

Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)

P.M. Snack: 2 medium kiwis (84 calories)

Dinner: 1 serving Zucchini Noodles with Pesto & Chicken (430 calories)

Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.

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Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)

A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 cup blueberries (106 calories)

Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)

P.M. Snack: 1 medium orange (62 calories)

Dinner: 1 serving Spicy Jerk Shrimp with 1/2 cup Easy Brown Rice (464 calories)

Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.

Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.

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Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)

A.M. Snack: 1 kiwi (42 calories)

Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 3 Tbsp. hummus and 6 seeded crackers (317 calories)

P.M. Snack: 1 kiwi (42 calories)

Dinner: 1 serving Taco Spaghetti Squash Boats (553 calories)

Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.

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Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)

Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)

P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)

Dinner: 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce (499 calories)

Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.

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Breakfast: 1 serving Avocado-Egg Toast (271 calories)

A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories)

Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)

P.M. Snack: 1 medium orange (62 calories)

Dinner: 1 serving Salmon Tacos with Pineapple Salsa with Broiled Mango to enjoy after dinner (422 calories)

Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.

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Week 2

  1. Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack recipes.
  2. Prepare the Slow-Cooker Pasta e Fajioli Soup Freezer Pack to have for dinner on Days 12 & 13.
  3. When making the Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast on Day 8, individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Related:How Meal Prep Can Help You Lose Weight

Day 8

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)

A.M. Snack: 1 cup blueberries (84 calories)

Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)

P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)

Dinner: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup and 1 serving Kale Salad with Beets & Wild Rice (402 calories)

Meal-Prep Tips: Refrigerate the other 3 servings of the Herbal Chamomile Health Tonic to have on days 9, 10 and 11.

Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9.

Daily Totals: 1,210 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.

Day 9

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Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

A.M. Snack: 1 cup Herbal Chamomile Health Tonic and 1 cup blueberries (95 calories)

Lunch: 1 cup Slow-Cooker Curried Butternut Squash Soup and 2 1/2 cups Kale Salad with Beets & Wild Rice (325 calories)

P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)

Dinner: 1 serving Greek Roasted Fish with Vegetables (422 calories)

Daily Totals: 1,202 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.

Day 10

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)

A.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)

Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)

P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)

Dinner: 1 serving Garlic-Lime Pork with Farro & Spinach with 1 cup Tangy Broccoli with Almonds (416 calories)

Daily Totals: 1,202 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.

Day 11

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange (299 calories)

A.M. Snack: 1/2 cup blueberries (42 calories)

Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers (361 calories)

P.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)

Dinner: 1 serving Crispy Oven-Fried Fish Tacos (496 calories)

Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Day 12

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Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)

Lunch: 1 serving No-Cook Black Bean Salad (322 calories)

P.M. Snack: 1 medium apple (95 calories)

Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)

Meal-Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving.

Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.

Day 13

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)

A.M. Snack: 1 plum and 1 cup green tea (30 calories)

Lunch: 2 cups No-Cook Black Bean Salad (322 calories)

P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories)

Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)

Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.

Day 14

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Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (299 calories)

A.M. Snack: 1 cup green tea (0 calories)

Lunch: 1 serving Whole-Wheat Veggie Wrap (345 calories)

P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)

Dinner: 2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad (482 calories)

Meal-Prep Tip: Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29.

Daily Totals: 1,227 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.

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Week 3

  1. You’ll be having the Slow-Cooker Vegetable Soup for lunch on Days 21 and 22. Remember to take the soup out of the freezer on the evening of Day 19 so it can defrost overnight in the refrigerator.
  2. Prepare the Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you’re ready to eat rather than all at once and wait to add the avocado, too. This will help keep the shrimp tasting fresh and the avocado from browning.

Day 15

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Breakfast: 1 serving Avocado-Egg Toast (271 calories)

A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 plum (52 calories)

Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)

P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)

Dinner: 1 serving Hawaiian Pork with 1 cup steamed broccoli tossed in 1 tsp. each olive oil & lime juice and seasoned with a pinch each salt and pepper (435 calories)

Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 16.

Daily Totals: 1,211 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.

Day 16

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Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)

A.M. Snack: 1 cup green tea (0 calories)

Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)

P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)

Dinner: 1 serving Chickpea Curry with 1/2 cup Easy Brown Rice and 1 serving Turmeric-Roasted Cauliflower (515 calories)

Meal-Prep Tip: Save any leftover Easy Brown Rice to use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road.

Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 17.

Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.

Day 17

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Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)

A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)

Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)

P.M. Snack: 3/4 cup raspberries (55 calories)

Dinner: 1 serving Spaghetti Squash & Chicken with Avocado Pesto (497 calories)

Daily Totals: 1,222 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.

Day 18

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Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)

A.M. Snack: 2 plums (61 calories)

Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)

P.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)

Dinner: 1 serving Roasted Salmon with Smoky Chickpeas & Greens (447 calories)

Daily Totals: 1,201 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.

Day 19

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Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)

A.M. Snack: 1 cup green tea (0 calories)

Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)

P.M. Snack: 1 medium orange (62 calories)

Dinner: 1 serving Butternut Squash Soup with Avocado & Chickpeas and 1 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (515 calories)

Meal-Prep Tip: Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the freezer to the refrigerator to defrost.

Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.

Day 20

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Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)

A.M. Snack: 1 medium orange and 1 cup Apple Cider Vinegar Tonic (84 calories)

Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)

P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)

Dinner: 1 serving Jerk Chicken & Pineapple Slaw and 1 cup Easy Brown Rice (465 calories)

Daily Totals: 1,215 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.

Day 21

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Breakfast: 1 serving Avocado-Egg Toast (271 calories)

A.M. Snack: 1 cup raspberries topped with 2 Tbsp. nonfat Greek yogurt (89 calories)

Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1/4 cup hummus and 6 seeded crackers (343 calories)

P.M. Snack: 1/4 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (56 calories)

Dinner: 1 serving Stetson Chopped Salad and 1/2 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (447 calories)

Meal-Prep Tip: Save 1 serving of the Stetson Chopped Salad to have for lunch on Day 22.

Daily Totals: 1,207 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.

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Week 4

How to Meal Prep for Your Week of Meals

  1. Make the Muffin-Tin Quiches with Smoked Cheddar & Potato. You’ll use them up throughout the week for breakfasts. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
  2. You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.

Day 22

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Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (289 calories)

A.M. Snack: 1 1/4 cups raspberries (96 calories)

Lunch: 1 serving Stetson Chopped Salad (376 calories)

P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)

Dinner: 1 serving Asian Beef Noodle Bowl and 1 kiwi (390 calories)

Meal-Prep Tip: Save 1 serving of the Asian Beef Noodle Bowl to have for lunch on Day 23.

Daily Totals: 1,224 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.

Day 23

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)

A.M. Snack: 1 cup raspberries (64 calories)

Lunch: 1 serving Asian Beef Noodle Bowl (348 calories)

P.M. Snack: 1 cup Herbal Chamomile Health Tonic with 2 kiwis (95 calories)

Dinner: 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach with 1/2 (6-inch) whole-wheat pita bread (407 calories)

Meal-Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25 and 26.

Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.

Day 24

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)

A.M. Snack: 1 medium orange (62 calories)

Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)

P.M. Snack: 1/2 cup diced cucumber and 1/2 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (109 calories)

Dinner: 1 serving (3 patties) Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber and topped with 2 Tbsp. Tahini Sauce with Lemon & Garlic (458 calories)

Meal-Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25.

Daily Totals: 1,203 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.

Day 25

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)

A.M. Snack: 1 medium orange (62 calories)

Lunch: 1/2 (6-inch) whole-wheat pita bread stuffed with 2 Falafel patties, 1 cup mixed greens, 1/4 cup sliced cucumber and 1 Tbsp. Tahini Sauce with Lemon & Garlic (366 calories)

P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)

Dinner: 1 serving Roasted Chicken & Winter Squash over Mixed Greens (415 calories)

Meal-Prep Tips: Plan to use any leftover chicken from tonight’s dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 & 27 (you’ll need 1 cup shredded chicken total).

Prep the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 26.

Daily Totals: 1,218 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.

Day 26

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Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)

A.M. Snack: 1 cup Herbal Chamomile Health Tonic (22 calories)

Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)

P.M. Snack: 2 kiwis (84 calories)

Dinner: 1 serving Ginger Roasted Salmon & Broccoli and 1/2 cup Cauliflower Rice (487 calories)

Daily Totals: 1,212 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.

Day 27

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)

A.M. Snack: 1/2 cup blueberries and 1 cup green tea (42 calories)

Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)

P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)

Dinner: 2 cups White Turkey Chili (466 calories)

Meal-Prep Tip: Refrigerate two (1 1/2-cup) servings of the White Turkey Chili to have for lunch on Days 28 and 29.

Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.

Day 28

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato (238 calories)

A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)

Lunch: 1 1/2 cups White Turkey Chili (350 calories)

P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)

Dinner: 1 serving Easy Saag Paneer with 1/2 cup Easy Brown Rice (495 calories)

Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.

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Week 5

  1. You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
  2. You’ll be having the Muffin-Tin Quiches with Smoked Cheddar & Potato that you made and froze in Week 4 for breakfast on Day 30. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 29

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Breakfast: 2 Blueberry-Pecan Pancakes topped with 3 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (305 calories)

A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)

Lunch: 1 1/2 cups White Turkey Chili (350 calories)

P.M. Snack: 1 medium orange (62 calories)

Dinner: 1 serving Cod with Tomato Cream Sauce with 1/2 cup Easy Brown Rice and 2 cups mixed greens dressed with 2 tsp. each olive oil and balsamic vinegar (446 calories)

Daily Totals: 1,226 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.

Day 30

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Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)

A.M. Snack: 3/4 cup blueberries and 1 cup green tea (63 calories)

Lunch: 2 cups No-Cook Black Bean Salad (322 calories)

P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)

Dinner: 1 serving Mexican Stuffed Acorn Squash with 3/4 cup Mexican Cauliflower Rice (464 calories)

Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.

WATCH: How to Make Spaghetti Squash with Chicken & Avocado Pesto

Dinners Lunches The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts and Desserts

Lunches, Dinners, Hughes: 9780809236336: Books -, Dinners Lunches and Desserts The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts, The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts, Dinners Lunches The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts and Desserts, and Desserts: Nancy S





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Hughes: 9780809236336: Books -,The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts: Nancy S. Dinners Lunches The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts and Desserts Lunches Dinners The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts and Desserts The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts Dinners Lunches and Desserts Dinners Lunches The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts and Desserts

The 1200-Calorie-a-Day Menu Cookbook: Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts

Mary Ellen Bartley Shop till you drop…pounds, that is! Our book, The Supermarket Diet, is designed to help you navigate grocery store aisles with weight loss in mind. The program begins with a 1,200-calorie regimen — that promises results in two weeks. (With exercise, you could lose up to five pounds.) After that, you’ll graduate to a more flexible 1,500-calorie plan — for some recipes you’ll love. And, of course, the book offers many more. Ready to lose? Let’s get started!

Your First Two Weeks

Menu plan: 1,200 calories per day

Directions:

  • Repeat this seven-day menu for two weeks (or buy The Supermarket Diet to get a whole new Week 2).
  • Drink only calorie-free beverages unless the menu specifies something else (like beer). The exception: You may have coffee or tea with 1 teaspoon of sugar and a tablespoon of fat-free milk.
  • Supplement your food with a multivitamin/multimineral tablet. If you’re over age 50, take a 200- to 500-milligram calcium supplement as well.
  • Click here for meal ideas beyond the first two weeks. (Don’t stay on the 1,200-calorie jump-start plan for more than 14 days — if you do, your metabolism will slow down too much, affecting your long-term weight loss.)

Your Seven-Day Menu

Monday

  • Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup fruit of your choice, 2 tablespoons walnuts

Tuesday

  • Energy bar with 220 to 240 calories and at least 4 grams fiber, like Odwalla Carrot Bar or Clif Bar
  • 8 ounces fat-free milk

Wednesday

  • Cinnamon-Apple Peanut Butter Toast: Spread 1 slice whole-wheat toast with 1 tablespoon peanut butter; top with slices from 1 small apple, drizzle with 2 teaspoons honey, and sprinkle with cinnamon.
  • 1 cup fat-free milk

Thursday

  • Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup blueberries, 2 tablespoons pecans

Friday

  • Smoothie: In blender, combine 1/2 cup low-fat plain yogurt, 1/2 cup fat-free milk, 1 cup fresh or frozen unsweetened strawberries, 1 ripe banana, 1 tablespoon honey, and 2 ice cubes; blend until smooth.
  • 2 tablespoons nuts

Saturday

  • Egg Burrito: Scramble 2 eggs with about 2 tablespoons salsa. Roll into a warm 8-inch whole-wheat tortilla (no more than 120 calories). Or, substitute 1 Amy’s Breakfast Burrito.
  • 1 cup fat-free milk or café au lait (1 cup brewed coffee plus 1 cup hot fat-free milk)

Sunday

  • Cereal and Fruit: 190 calories of high-fiber cereal, 1 cup fat-free milk, 1/2 cup blueberries, 2 tablespoons pecans
  • Chicken Wrap: Layer an 8-inch whole-wheat tortilla with two 1-ounce slices of refrigerated precooked chicken breast, 1/2 cup watercress, 1/2 slice (1/2 ounce) reduced-fat cheese, and 1 tablespoon light ranch dressing (no more than 40 calories per tablespoon).
  • 1/2 cup baby carrots or 1/4 cup chopped red pepper

Snack

  • 12-ounce skim latte
  • Southwestern Tuna Sandwich: In small bowl, combine 1/2 can (3 ounces) chunk light tuna in water (drained); 1 stalk celery, chopped; 1 teaspoon lemon juice; 1/8 teaspoon black pepper; and 1 1/2 tablespoons light mayonnaise. Stir in up to 1 tablespoon low-fat plain yogurt. Then stir in 1 tablespoon chopped cilantro and 1/2 pickled jalapeño chile, chopped. Spread between 2 slices whole-wheat bread.
  • 1 medium red pepper, sliced, or 6 ounces V8
  • 16 grapes
  • 1 serving Penne Rigate with Sweet-and-Spicy Picadillo Sauce (left over from Tuesday’s dinner)
  • 11 grapes
  • Turkey and Swiss Sandwich: Spread 2 slices whole-wheat bread with 2 teaspoons reduced-fat mayonnaise and with mustard to taste, add 2 slices (2 ounces) turkey breast and 1 1/2 slices (1 1/2 ounces) reduced-fat cheese, like Cabot 50% Light Cheddar or Kraft 2% Milk Singles, and top with lettuce and tomato.
  • Side Salad: Toss 2 cups mixed greens with 1 tablespoon light dressing (no more than 40 calories per tablespoon).
  • Frozen fruit-juice bar with no more than 70 calories
  • Veggie Cheeseburger: Cook a soy-based vegetable burger (no more than 120 calories per patty), like Boca All-American Flame Grilled or Gardenburger Flame-grilled. Melt on it 1 slice (1 ounce) reduced-fat cheese, like Cabot 50% Light Cheddar or Kraft 2% Milk Singles. Serve on a whole-wheat bun (about 115 calories) spread with mustard and ketchup to taste, along with slices of onion, tomato, and lettuce.
  • 1/2 cup baby carrots
  • 1 cup fat-free milk
  • Peanut Butter and Apple Sandwich: Spread 2 slices whole-wheat bread with 2 tablespoons peanut butter (or almond butter). Layer with slices from 1 small apple.
  • Salad: Toss together 3 cups spinach; 1 small orange, peeled and sliced; 2 tablespoons chopped red onion; 2 tablespoons light salad dressing (no more than 80 calories per 2 tablespoons). Top with 2 hard-cooked eggs, cut in half, and 1 tablespoon coarsely chopped toasted pecans.
  • 50 to 60 calories of whole-grain crackers
  • 1 serving Penne Rigate with Sweet-and-Spicy Picadillo Sauce. Save 1 serving for Wednesday’s lunch.
  • 8 spears steamed asparagus with spritz of lemon juice
  • Greek Lentil Soup: Heat 1 1/2 cups canned lentil soup with 2 cups fresh spinach. Garnish with 1/4 cup crumbled feta cheese.
  • 1 slice whole-wheat toast or one 4-inch whole-wheat pita
  • 1 microwavable meal with 400 to 420 calories, at least 5 grams fiber, and no more than 3 grams saturated fat
  • 2 slices medium thin-crust vegetarian pizza, like Domino’s 12-inch Crunchy Thin Crust Green Pepper, Onion & Mushroom or 380 calories of any frozen vegetarian pizza
  • Salad: Dress 2 cups mixed greens with 1 teaspoon olive oil and a dash of vinegar or lemon juice.
  • 12 ounces light beer or 8 ounces regular soda or juice
  • Parsley Pesto Salmon
  • Watercress Salad: Mix 2 teaspoons olive oil, a dash of vinegar or lemon juice, and salt and pepper to taste. Add 1/8 teaspoon finely chopped garlic if desired. Add 1 cup watercress mixed with 2 cups milder-tasting greens, like romaine or butter lettuce. Toss until evenly coated.

  • Curried Chicken and Mango Salad

Rita Maas

Menu plan: 1,500 calories per day

Directions: Design your own 1,500-calorie menu using these sinfully good dishes. (Recipe selections are listed below, and many more are included in the book.)

• Curried Chicken and Mango Salad

• Filet Mignon with Tomatoes and Roquefort

• Gingered Pork and Vegetable Stir-fry

• Honey-Lime Salmon

• Lemon-Parsley Rice

• Pad Thai

• Parsley-Pesto Salmon

• Penne Rigate with Sweet-and-Spicy Picadillo Sauce

• Pork Steak with Plum Glaze

• Spicy Guacamole-Chicken Roll-ups

• Texas Chicken Burgers

• Turkey Chili

• Whole-Wheat Pita Pizzas with Vegetables

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 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

How to Meal Prep Your Week of Meals:

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 3 eggs to have for snacks on Days 2, 5 and 6.

See More: Healthy Weight Loss Meal Plans

Day 1

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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

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  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 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

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  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (70 calories)

  • 2 clementines
  • 1 serving Chipotle-Lime Cauliflower Taco Bowls
  • 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

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Breakfast (287 calories)

  • 1 serving Muesli with Raspberries
  • 1 clementine
  • 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

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  • 1 serving Muesli with Raspberries

A.M. Snack (135 calories)

  • 1/2 oz. Cheddar cheese
  • 1 hard-boiled egg
  • 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

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  • 1 serving Muesli with Raspberries

A.M. Snack (95 calories)

  • 1 medium apple
  • 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

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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 raspberries
  • 1 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