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Easy To Follow 7-Day, 1200-Calorie Meal Plan

If your goal is to lose weight by reducing the amount of calories you consume per day, you should take a look at the following one week meal plan. This 1,200kcal meal plan should last for 90 days. While on this diet, you should take multivitamins and calcium supplements each day, as well as consume zero calorie drinks.

A 7-Day, 1200-Calorie Meal Plan

Day 1

Breakfast

  • Oatmeal: 1 cup milk (low-fat), ½ banana, ¾ cup oats

Lunch

  • 2 apples
  • 1 string cheese (preferably mozzarella)
  • Sandwich: 1 whole wheat pita, 1 pepper, 3 ounces turkey breast, mustard, mayo, lettuce
1200 calorie meal

Dinner

  • 4 ounces flounder (baked)
  • 1 cup cooked brown rice
  • 1 cup cooked broccoli
  • 2 sliced tomatoes with some grated Parmesan, baked

Day 2

Breakfast

  • Smoothie: 6 ounces milk (low-fat), ½ banana, 1 cup berries

Lunch

  • 1 burger in a pita (whole wheat) with lettuce and salsa
  • 6 ounces Greek yogurt
  • 1 cup chicken soup
  • 15 grapes

Dinner

  • 3 baked potatoes with butter and dill
  • ½ cup boiled beans
  • Barbecue chicken: 4 ounces chicken breast brushed with barbecue sauce and grilled

Day 3

Breakfast

  • Oatmeal: ¾ cup oats, ¾ cup milk (low-fat), 1 tsp. honey, and ½ banana

Lunch

  • 1 banana
  • Chicken salad: 1 cup Romaine lettuce, 4 ounces chicken breast (roasted and shredded) with mayo, sour cream, almonds, and ¼ cup grapes

Dinner

  • 1 boiled potato with sour cream on top
  • 4 ounces shrimp (fried)
  • 3 cups steamed spinach

Day 4

Breakfast

  • English muffin with 1 ounce cheese (shredded)
  • 1 apple

Lunch

  • 1 cup mushroom soup
  • Sandwich: 1 whole wheat pita, 3 ounces roast beef (sliced), mustard, tomato slices, horseradish, lettuce
  • 1 cup mixed veggies
  • 1 orange

Dinner

  • 3 ounces salmon (grilled)
  • ¾ cup cooked couscous
  • Slaw: 1 ¼ cups coleslaw mix, 2 green onions, and 2 tbsp. dressing (low-fat)

Day 5

Breakfast

  • 8 ounces low-fat milk, ¾ cup oatmeal, ½ cup berries, cinnamon

Lunch

  • ½ cup cottage cheese with 2 tangerines
  • Quesadilla: Put ¼ cup baked beans and 1 ounce of cheese on 1 whole wheat tortilla. Add salsa and another tortilla; Heat it on high in the microwave for 1 minute

Dinner

  • 2 cups Romaine lettuce with 2 tbsp. low-fat dressing
  • 3 ounces roasted pork tenderloin
  • ½ cup Greek yogurt and 1 cup mixed berries
  • 1 cup squash (baked and mashed) with cinnamon

Day 6

Breakfast

  • 8 ounces low-fat milk
  • 1 waffle, with 1 tbsp. almond butter and 1 banana

Lunch

  • 6 ounces Greek yogurt with 1 banana
  • 10 baby carrots
  • Tuna pita: 2 ounces tuna in water, 1 pita (whole wheat), mayo, mustard, and onion

Dinner

  • 3 cups baked spinach
  • Jambalaya: Mix ½ cup corn; 2 ounces cooked sausage, ¼ cup cooked kidney beans, 1/3 cup salsa, and ¾ cup cooked brown rice. Heat it.

Day 7

Breakfast

  • 1 apple
  • English muffin with 1 fried egg, ½ cup steamed spinach; and 1 ounce cheese

Lunch

  • 1 whole wheat pita
  • Black bean salad: ½ cup black beans, 1 cup Romaine lettuce, bell peppers, scallions, onion, and vinegar

Dinner

  • 3 ounces grilled salmon
  • 1 boiled potato with butter
  • 1 cup cooked zucchini
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