A 7-Day, 1,200-Calorie Weight Loss Meal Plan

To put together this weight loss meal plan that takes the guesswork out of grocery shopping and prepping a full week's worth of healthy and delicious breakfast, lunch and dinner ideas, we consulted with registered dietitians. While 1,200 calories may be the right amount for some people, it can be very restrictive for most, says Stefani Sassos, M.S., R.D., C.D.N, deputy nutrition director for the Good Housekeeping Institute. Depending on your daily activity level, we suggest checking out our 1,300-, 1,400-, 1,500- and 1,800-calorie meal plans as well.

It's true that maintaining a healthy weight is associated with a lower risk of certain chronic diseases and health issues, but your weight is just one of many factors that impacts your overall health. Many experts agree that long-term weight loss is only possible if you make healthy food choices on the regular. Implementing nutrient-dense foods into a well-balanced diet and staying hydrated are key and can have benefits far beyond the number on the scale. When it comes to improving your eating habits, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life.

This plan uses 1,200 calories as a base and is designed to be built upon by doubling, tripling or even quadrupling up on veggies at any opportunity and adding more fruit at snack time, too. You can also add 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 — one meal at a time. You can consider complementing this plan with a daily multivitamin too.

Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl.

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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 2 kiwis.

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Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream (like any of these delicious picks) for dessert.

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.

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Heat up 1 cup vegetarian 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.

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Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Garnish chicken with chopped scallions and a squeeze of lime juice. Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).

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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.

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To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast 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.

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.

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.

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Heat 1 cup tomato soup. 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.

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.

Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.

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Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45 seconds on high or grill. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.

Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories).

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.

Make a tuna pita with one mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Make jambalaya by combining 3/4 cup cooked brown rice with 1/2 cup corn, 2 ounces cooked sliced turkey sausage, 1/3 cup salsa and 1/4 cup no-salt-added black or navy beans until heated through. Eat with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.

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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.

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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.

Serve 3 ounces broiled or grilled flank steak with one baked sweet potato with 1 teaspoon butter, 1 cup steamed zucchini and 1 1/2 cup berries.

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Learn more about how to safely lose weight and love the food you're eating with 1,200 Calories and More: The Complete Guide to Building Your Perfect Weight-Loss Meal Plan from Good Housekeeping — choose from our 14-day, 21-day, and 28-day menu plans.

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