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Fire up the grill and say hello to summer with this healthy 1,200-calorie diet meal plan. In this weight-loss meal plan, we focused on easy, healthy recipes that highlightsummer’s best produce, so you can enjoy homemade dinners without spending a ton of time cooking. The warmer weather brings a wider variety of fruits and vegetables that are bursting with flavor, so they don’t require a lot of prep work to taste delicious. To keep it simple, we included no-cook breakfast options, easy meal-prep ideas for lunch and quick dinners—most of which are on the table (or the patio!) in 30 minutes or less. Plus, we use the grill to cook many of the meals, which saves on dishes so you can spend less time cleaning up and more time outside.
If you find yourself feeling too hungry with this lower calorie level, try this same plan at2,000 calories.
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How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Meal-Prep Ideas for a Week of Easy Meals:
Looking for more? Check out ourSimple 30-Day Weight-Loss Meal Plan
Day 1
Breakfast (297 calories)
A.M. Snack (51 calories)
Lunch (366 calories)
P.M. Snack (31 calories)
Dinner (473 calories)
Daily Totals:1,217 calories, 53 g protein, 146 g carbohydrates, 33 g fiber, 53 g fat, 1,314 mg sodium
Day 2
Breakfast (281 calories)
A.M. Snack (64 calories)
Lunch (351 calories)
P.M. Snack (62 calories)
Dinner (456 calories)
Mix cucumber and tomato together; sprinkle with salt and pepper.
Daily Totals:1,215 calories, 58 g protein, 136 g carbohydrates, 32 g fiber, 55 g fat, 1,543 mg sodium
Day 3
Tonight’s healthy vegetarian dinner highlights two of summer’s most popular vegetables-summer squash and zucchini. The lemony sauce provides a bright flavor that feels light and refreshing. If you’re thinking of going vegetarian more often, try one of ourhealthy vegetarian meal plans.
Breakfast (268 calories)
Top yogurt with peach and granola.
Dinner (454 calories)
Dessert (53 calories)
Daily Totals:1,221 calories, 61 g protein, 141 g carbohydrates, 29 g fiber, 52 g fat, 1,220 mg sodium
Day 4
There is nothing like a fresh summer tomato, which is why we feature this healthy vegetable in tonight’s dinner. Look for local tomatoes to maximize flavor—they’re picked at peak freshness and don’t have to travel far to get to your dinner table. Your neighborhood farmers' market may have more interesting heirloom varietals than what you can typically find at the grocery store.
P.M. Snack (25 calories)
Dinner (494 calories)
Daily Totals:1,215 calories, 79 g protein, 101 g carbohydrates, 30 g fiber, 57 g fat, 1,326 mg sodium
Day 5
Lunch is often the meal that can make or break weight-loss efforts. Taking the time to meal-prep several days of healthy lunches that are filling and satisfying makes it easier to limit those break-room sweets and eat healthy with a busy schedule. Check out all of ourHealthy Meal-Prep Recipesfor more easy ideas.
A.M. Snack (32 calories)
P.M. Snack (4 calories)
Dinner (488 calories)
Daily Totals:1,225 calories, 76 g protein, 108 g carbohydrates, 29 g fiber, 59 g fat, 1,205 mg sodium
Day 6
Plain Greek yogurt gets natural sweetness from juicy summer peaches, so you won’t miss all the added sugars in sweetened yogurts. EasyMaple Granolaprovides a satisfying crunch in this healthy summer breakfast. If you prefer a store-bought granola, look for one that has no more than 6 grams of sugar and 130 calories per 1/4-cup serving.
Breakfast (279 calories)
A.M. Snack (80 calories)
Dinner (400 calories)
Daily Totals:1,188 calories, 73 g protein, 105 g carbohydrates, 29 g fiber, 56 g fat, 1,124 mg sodium
Day 7
Popsicles are the perfect summer dessert-light, refreshing and healthy. We love theBerry-Lemon Ice Popsbecause they take advantage of fresh seasonal berries. If you want to mix it up, try more of ourHealthy Popsicle Recipes.Popsicle molds are handy, but not required. If you don’t have them, paper cups do the trick.
A.M. Snack (30 calories)
Lunch (376 calories)
P.M. Snack (23 calories)
Dinner (431 calories)
Daily Totals:1,210 calories, 59 g protein, 159 g carbohydrates, 30 g fiber, 42 g fat, 1,260 mg sodium
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