A 7-Day, 1200 Calorie Meal Plan

A successful meal plan for losing weight incorporates good diet and exercising. So, here is a 1200 calorie meal plan, for 7 days. Enjoy it!

Meal Plan – Day 1

Breakfast

3/4 cup


bran flakes, 1 cup fat-free milk, and 1 banana

Lunch

A sandwich made of 3 ounces turkey breast, 1 whole wheat pita, 1/2 roasted pepper, mustard, 1 tsp. light mayonnaise and some lettuce

1 mozzarella string cheese

2 kiwis

Dinner

4 ounces broiled flounder or sole

1 cup steamed broccoli

1 cup cooked couscous

2 plum tomatoes (sliced), sprinkled with 2 tbsps. grated Parmesan cheese broiled until golden

1 fat-free pudding cup

Meal Plan – Day 2

Breakfast

Smoothie: 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.

1/2 English muffin with 1 tsp. light margarine

Lunch

1 vegetable burger with a whole wheat pita with salsa and lettuce

6 ounces light yogurt

1 cup vegetable soup

15 grapes

Dinner

1/2 cup baked beans

BBQ chicken: 4 ounces of boneless, skinless breast with barbecue sauce and grill.

3 small boiled red potatoes with 1 tsp. light margarine and dill

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Meal Plan – Day 3

Breakfast

Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, 1 teaspoon honey, and cinnamon

Lunch

Chicken salad: 4 ounces skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp. light mayonnaise, 1 tbsp. slivered almonds, and 1 tbsp. fat-free sour cream.

1 banana

Dinner

1 baked potato with 3 tbsps. salsa and 1 tbsp. fat-free sour cream

3 cups steamed spinach

4 ounces steamed shrimp

1 low-fat frozen fudge bar

Meal Plan – Day 4

Breakfast

6 ounces light yogurt with 1 tbsp. slivered almonds

1/2 toasted English muffin with 1/2 apple (sliced) and 1 ounce shredded reduced-fat cheese. Microwave for 30 seconds

Lunch

Sandwich: 1 wheat pita, 3 ounces thinly sliced roast beef, tomato slices, mustard, 1 tsp. horseradish, and lettuce.

cup of raw vegetables

1 cup tomato soup

and 1 pear

Dinner

3 ounces poached salmon

3/4 cup cooked brown rice

Slaw: 1 1/4 cups coleslaw mix and 2 green onions with 2 tbsps. fat-free dressing

1/2 cup pineapple chunks in juice

Meal Plan – Day 5

Breakfast

1 cup Cheerios, 1/2 cup berries, 1 tbsp. slivered almonds, 8 ounces fat-free milk

Lunch

Quesadilla: 1/4 cup beans with 1 whole wheat tortilla. Top with 1 ounce shredded reduced-fat cheese. Add salsa and another tortilla; microwave for 45 seconds.

Cucumber spears

1/2 cup low-fat cottage cheese with 1/2 cup of tangerine

Dinner

3 ounces roasted pork tenderloin

A cup of baked acorn squash (mashed) with cinnamon

2 to 3 cups salad greens with 2 tbsps. fat-free dressing

half cup vanilla fat-free frozen yogurt with 1 cup berries

Meal Plan – Day 6

Breakfast

8 ounces fat-free milk

1 toasted waffle, with 1 tbsp. peanut butter and 1/2 banana (sliced)

Lunch

Tuna pita: 2 ounces water-packed light tuna, 1 pita, mustard, 1 tbsp. light mayonnaise, cucumber, and onion slices

10 baby carrots

6 ounces light yogurt with 1/2 banana

Dinner

Jambalaya: 2 ounces cooked turkey sausage (sliced), 3/4 cup cooked brown rice; 1/2 cup corn; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

3 cups spinach (steamed)

1 apple

Pin It! This way you’ll have all the info on your phone next time you go to Starbucks!

Meal Plan – Day 7

Breakfast

1/2 toasted English muffin with 1-ounce reduced-fat cheese (sliced); 1/2 cup steamed spinach, 1 tomato slice; and 1 poached egg

1 grapefruit

Lunch

Black bean salad: 1/2 cup canned black beans, 1/2 cup mandarin orange sections, red onion, chopped red bell peppers, and scallions with 1 tsp. vinegar.

1 whole wheat pita

1 pear

Dinner

3 ounces broiled flank steak

1 cup steamed zucchini

1 baked sweet potato with 1 tsp. light margarine

half cup pineapple chunks in juice

So, this is our 1200 Calorie meal plan and we hope that it will be useful for you.

source:https://ladiesnutrition.com/2016/11/18/1200-calorie-meal-plan-7-day/