A delicious way to lose weight.
This 1,200-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight-loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.
Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.
Plan Ahead
If you will be short on time, you can make the Ravioli & Vegetable Soup ahead. Other things you can make ahead for the week include the Carrot-Ginger Vinaigrette, Maple-Nut Granola and the Avocado-Yogurt Dip.
Day 1
Pictured Recipe: Ravioli & Vegetable Soup
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.
Plan Ahead: Make the Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
Day 2
Pictured Recipe: Delicata Squash & Tofu Curry
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
Plan Ahead: Hard-boil two eggs—save one for day five. Make the Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, like olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 3
Pictured Recipe: Moroccan-Style Stuffed Peppers
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
Plan Ahead: Make the Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.
Day 4
Pictured Recipe: Warm Lentil Salad with Sausage & Apple
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
Pictured Recipe: Quick Chicken Tikka Masala
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
Plan Ahead: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Day 6
Pictured Recipe: Korean Beef Stir-Fry
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
Pictured Recipe: Wild Mushroom Pizza with Arugula & Pecorino
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
“If this chart is strictly followed, you may get result in a week”
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