A Simple 7-Day, 1,200-Calorie Diet Meal Plan
Because 1,200 calories is very restrictive, we encourage you to use this menu as a starting off point for healthier eating.
Turning to a meal plan that's been mapped out by nutritionists is an easy way to jumpstart healthier eating habits. And that doesn't necessarily mean these habits about to be about losing weight. “A structured plan like this can help you practice and understand the building blocks that make up a balanced diet. Then, you can change things up to suit your preferences and needs, as well as incorporate more of the nourishing foods your body wants to fully customize the plan for you,” says Stefani Sassos, M.S., R.D., C.D.N, deputy nutrition director for the Good Housekeeping Institute.
While 1,200 calories may be the right amount for some people, it can be restrictive for many, so always consult with your doctor before deciding to follow a certain eating style, says Sassos. Depending on your daily activity level, we also suggest checking out our 1,300-, 1,400-, 1,500- and 1,800-calorie meal plans as well.
These menus are all roughly 1,200 calories, give or take a few, but it's important to note that this plan is designed to be built upon and added to by increasing your servings of veggies at any opportunity and adding more fruits at snack time. You can also add on 1–5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — if that is a goal of yours. Scroll down for a week’s worth of simple breakfast, lunch and dinner options that won't have you feeling deprived.
Weight loss, health and body image are complex subjects — before deciding to try this diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
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 a serving of fruit, like 2 kiwis.
If you want more of a Mediterranean-style option, try our veggie niçoise pitas, packed with hummus, red peppers, chickpeas and kalamata olives at 290 calories/serving.
Get the Veggie Niçoise Pitas recipe.
Day 1: Dinner
Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories). 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.
RELATED: Healthy Smoothie Recipes to Brighten Up Your Mornings
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. You can make our mushroom-quinoa burger sans any toppings.
Get the Mushroom-Quinoa Burger recipe.
Day 2: Dinner
At just 265 calories/serving, you can combine barbecue sauce, Dijon and 1 teaspoon of peeled orange to make our barbecue cutlets with citrus slaw. Or, skip the slaw and 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 breasts 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.
Get the Chicken Salad recipe.
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 1 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.
Get the Tomato Soup recipe.
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.
Get the Poached Salmon recipe.
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
In just 25 minutes, you can enjoy these savory mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
Get the Mushroom Quesadillas recipe.
Day 5: Dinner
Make a quick sauce of balsamic vinegar, honey and fresh thyme to top off juicy pork tenderloin that comes in at just 370 calories/serving.
Get the Balsamic-Glazed Pork with Roasted Butternut Squash recipe.
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
An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Our tuna salad recipe comes in at just 135 calories/serving. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Get the Healthy Tuna Salad recipe.
Day 6: Dinner
Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.
Get the Spicy Sausage Jambalaya recipe.
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.
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