Design by Betsy Farrell
When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That's why this plan involves an easy-to-follow meal planning guide. This full week of healthy (and delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.
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Many experts agree that long-term weight loss is only possible if you make healthy food choices on the regular. If you're looking for menu ideas, we've consulted with registered dietitians on this simple 1,200-calorie meal plan for 7 days.
We also want to note that 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.
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What You Should Know About This Meal Plan
While 1,200 calories may be the right amount for some people, it can be very restrictive for other s, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute. That's why we're using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) 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! And you can consider complementing this plan with a daily multivitamin too.
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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Day 1: Breakfast
Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
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Day 1: Dinner
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.
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Day 3: Lunch
To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.
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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.
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Day 4: Breakfast
Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds.
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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 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.
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Day 5: Lunch
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. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.
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Day 5: Dinner
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).
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Day 6: Breakfast
Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
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Day 6: Lunch
Make a tuna pita with 1 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.
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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. Serve with 1 100% stone ground corn tortilla and a piece of fruit.
