1200 Calorie Eating Well Plan
1200 Calorie Eating Well Plan:
Losing weight is about calories in versus calories out. To lose weight, you need to eat fewer calories than you burn each day through exercise and general living. How much you need to eat each day varies based on your height, weight and activity level. (Find out how many calories you should be eating each day for weight loss by using this formula: [Your weight x 12] – 500 = Your daily calorie goal.) But most people will lose weight on a 1,200-calorie diet, which is also the lowest you really can go calorie-wise each day while still getting all the nutrients you need.
This 7-day 1,200-calorie weight loss diet meal plan is designed by Eating Well’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control.
Breakfast
- 1 Cup Skim Milk
- 1 Orange, medium
- 1 Cup Cheerios Cereal
Morning Snack
- 1 Cup Cantaloupe Melon
Lunch
- Vietnamese-Style Beef & Noodle Broth
- 1 Whole-Wheat Pita Bread, small
- 1 Cup Skim Milk
- 1 Fudgsicle, no sugar added
Afternoon Snack
- 2 Tablespoons Prepared Hummus
- 3 Ounces Celery Sticks
Dinner
- 1/2 Cup Cooked Brown Rice
- Green & Yellow Beans with Wild Mushrooms
- Roasted Cod with Warm Tomato-Olive-Caper Tapenade
- 1/2 Banana, small
Breakfast
- 1 Cup Skim Milk
- 1/2 Banana, small
- 1 Cup Bran Flakes Cereal
Morning Snack
- 1 Fruit & Nut Granola Bar
Lunch
- Spicy Thai Shrimp Salad
- 2 Cups Romaine Lettuce, shredded
- 1 Whole-Wheat Pita Bread, small
- Chocolate-Raspberry Frozen Yogurt Pops
Afternoon Snack
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
- 1 Cup Steamed Brussels Sprouts
- Almond-Crusted Chicken Fingers
- 2/3 Cup Cooked Couscous
- 1 Peach, medium
Breakfast
- 1 Whole-Wheat English Muffin
- 1 Cup Skim Milk
- 1/2 Cup Blueberries
- 1 Teaspoon Fat Free Cream Cheese
Morning Snack
- 1 Apple, small
Lunch
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Fat Free Blue Cheese Salad Dressing
- Spanish Tortilla
- 1/2 Cup Fresh Pineapple
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
- Simple Sautéed Spinach
- 1 Cup Skim Milk
- Shrimp with Mango & Basil
- 1/2 Cup Cooked Quinoa
- 1 Nectarine, medium
Breakfast
- 1 Cup Skim Milk
- 1/2 Cup Hot Oatmeal
- 1 Ounce Dried Fruit
- 1 Tablespoon Walnuts
Morning Snack
- 1 Kiwi
Lunch
- 1 Cup Tossed Salad Mix
- Puerto Rican Fish Stew (Bacalao)
- 1 Tablespoon Low Calorie Caesar Salad Dressing
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
- 1 Cup Honeydew Melon
Afternoon Snack
- 1 Cup Blackberries
- 1 Cup Skim Milk
Dinner
- 1/2 Cup Cooked Brown Rice
- Maple-Glazed Chicken Breasts
- Roasted Squash & Fennel with Thyme
- 1/2 Cup Mango
Breakfast
- 1 Scrambled Eggs
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
- 1/2 Cup Grapefruit
- 1 Cup Skim Milk
Morning Snack
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
- 1 Cup Skim Milk
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Fat Free French Salad Dressing
- Chicken & White Bean Soup
- 2 Slices Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
- 1/2 Cup Unsweetened Applesauce
Dinner
- 1/2 Cup Cooked Quinoa
- Bistro Beef Tenderloin
- Roasted Baby Bok Choy
- 1 Cup Strawberries
Breakfast
- 1 Scrambled Eggs
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
- 1/2 Cup Grapefruit
- 1 Cup Skim Milk
Morning Snack
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
- 1 Cup Skim Milk
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Fat Free French Salad Dressing
- Chicken & White Bean Soup
- 2 Slices Reduced-Calorie Oatmeal Bran Bread
Afternoon Snack
- 1/2 Cup Unsweetened Applesauce
Dinner
- 1/2 Cup Cooked Quinoa
- Bistro Beef Tenderloin
- Roasted Baby Bok Choy
- 1 Cup Strawberries
Breakfast
- 1 Cup Skim Milk
- 1 Plum
- Quick Breakfast Taco
Morning Snack
- 1 Apple, small
Lunch
- 1 Veggie Burger
- 1 Whole-Wheat Roll
- Bok Choy-Apple Slaw
- 1 Apricot
Afternoon Snack
- 3 Ounces Carrot Sticks
- 1/4 Cup Salsa
Dinner
- 1 Cup Skim Milk
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Low Calorie Caesar Salad Dressing
- Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
- 1/2 Cup Cooked Brown Rice
- 1 Peach, medium