In This ArticleView AllIn This ArticleMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied whileeating fewer caloriesso you can lose a healthy 1 to 2 pounds per week.
This meal plan should be used as a guide, and we encourage you to tailor it to your needs. Thecalorie totalsare listed next to each meal so you can easily swap things in and out as you see fit. And it’s important to attend to your hunger and fullness cues rather than a specific calorie level. So if you find yourself too hungry or lacking energy at this calorie level, try a higher calorie level:1,500 caloriesand2,000 calories. Couple this healthy meal plan with daily movement to help boost the weight loss effect.
Browse More:Recipes for Weight-Loss & Diet
Ali Redmond
How to Meal Prep Your Week of Meals
See More:Weight-Loss Meal Plans
Breakfast (271 calories)
A.M. Snack (35 calories)
Lunch (325 calories)
P.M. Snack (105 calories)
Dinner (468 calories)
Daily Totals:1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium
Make it 1500 calories: Add ½ cup of greek yogurt to A.M snack and ¼ cup of unsalted roasted almonds to P.M. snack
Make it 1800 calories: Add another serving ofBaked Banana-Nut Oatmeal Cupto breakfast, add ½ cup of greek yogurt to A.M snack, add ¼ cup of unsalted roasted almonds to P.M. snack, and add ½ of an avocado to dinner
A.M. Snack (192 calories)
Lunch (344 calories)
P.M. Snack (35 calories)
Dinner (373 calories)
Daily Totals:1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium
Make it 1500 calories: Add another ounce of cheddar cheese to A.M. snack and add medium banana to lunch
Make it 1800 calories: Add another serving ofBaked Banana-Nut Oatmeal Cupto breakfast, add another ounce of cheddar cheese and boiled egg to A.M. snack, add medium banana to lunch, and add ½ cup of cottage cheese to P.M. snack
A.M. Snack (70 calories)
Dinner (401 calories)
Daily Totals:1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium
Breakfast (287 calories)
P.M. Snack (32 calories)
Dinner (521 calories)
Daily Totals:1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium
Make it 1500 calories: Add ¼ cup of unsalted roasted almonds and add ½ cup of cottage cheese to P.M. snack
Make it 1800 calories: Add ¼ cup of unsalted roasted almonds and add ½ cup of cottage cheese to P.M. snack, and 1 serving of2-Ingredient Peanut Butter Banana Ice Cream
A.M. Snack (135 calories)
Dinner (454 calories)
Daily Totals:1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium
Make it 1500 calories: Add 1 medium banana and ¼ cup of unsalted roasted almonds for P.M. snack
Make it 1800 calories: Add ½ of avocado to lunch, add 1 medium banana and ¼ cup of unsalted roasted almonds for P.M. snack, and 1 medium apple to dinner
A.M. Snack (95 calories)
P.M. Snack (77 calories)
Dinner (405 calories)
Daily Totals:1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium
Make it 1500 calories: Add 1 tablespoon of natural peanut butter to A.M. snack and 1 oz of cheddar cheese to P.M. snack
Make it 1800 calories: Add 1 tablespoon of natural peanut butter to A.M. snack, 1 oz of cheddar cheese to P.M. snack, and 1 serving of2-Ingredient Peanut Butter Banana Ice Cream
Breakfast (285 calories)
Lunch (345 calories)
P.M. Snack (220 calories)
Dinner (371 calories)
Daily Totals:1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium
Make it 1500 calories: Add ½ cup of greek yogurt and ¼ cup of unsalted roasted almonds to A.M snack
Make it 1800 calories: Add ½ cup of greek yogurt and ¼ cup of unsalted roasted almonds to A.M snack and 1 serving ofChocolate & Almond Butter Datesfor evening snack
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