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Couple this healthy meal plan with daily exercise and you’re on track to lose a healthy 1 to 2 pounds per week. With the meal planning already complete, all that’s left to do is get started! Once you conquer this weekly meal plan, challenge yourself to follow ourSimple 1,200-Calorie Meal Planfor the month.
If a 1,200-calorie diet is too low for you,see our other weight-loss meal plans at 1,500, 1,600, 1,800 and 2,000 calories.
How to Meal Prep Your Week of Meals:
Do these simple steps at the beginning of the week to make the busy work days easier. And don’t miss the extra meal-prep notes throughout the plan!
Day 1
Breakfast (274 calories)
A.M. Snack (90 calories)
Lunch (290 calories)
P.M. Snack (48 calories)
Dinner (476 calories)
Daily Total:1,178 calories, 81 g protein, 100 g carbohydrates, 31 g fiber, 57 g fat, 1,440 mg sodium
Day 2
Breakfast (291 calories)
Cook oats and top with raspberries, maple syrup and a pinch of cinnamon.
A.M. Snack (78 calories)
Lunch (360 calories)
P.M. Snack (25 calories)
Toss cucumber with lemon juice, salt, pepper and dill.
Dinner (472 calories)
Make-Ahead Tip:Save 1/4 cup black beans to have for lunch on Day 4. Refrigerate in an air-tight meal-prep container to keep fresh.
Daily Total:1,226 calories, 54 g protein, 180 g carbohydrates, 42 g fiber, 37 g fat, 1,638 mg sodium
Day 3
Breakfast (281 calories)
A.M. Snack (102 calories)
P.M. Snack (32 calories)
Dinner (429 calories)
Make-Ahead Tip:Save 1/2 cup quinoa to have for lunch on Day 4 and 1/2 cup to have for lunch on Day 6.
Daily Total:1,204 calories, 54 g protein, 160 g carbohydrates, 34 g fiber, 43 g fat, 1,127 mg sodium
Day 4
Breakfast (244 calories)
P.M. Snack (95 calories)
Dinner (414 calories)
Daily Total:1,203 calories, 92 g protein, 119 g carbohydrates, 27 g fiber, 44 g fat, 1,070 mg sodium
Day 5
P.M. Snack (69 calories)
Dinner (442 calories)
Make-Ahead Tip:Save 1 cup of roasted root vegetables to have for tomorrow’s lunch.
Daily Total:1,223 calories, 55 g protein, 125 g carbohydrate, 30 g fiber, 61 g fat, 1,419 mg sodium
Day 6
Breakfast (286 calories)
Cook oats and top with raspberries, maple syrup and cinnamon.
A.M. Snack (62 calories)
Lunch (351 calories)
P.M. Snack (74 calories)
Dinner (450 calories)
Daily Total:1,222 calories, 51 g protein, 168 g carbohydrates, 35 g fiber, 44 g fat, 1,302 mg sodium
Day 7
Breakfast (262 calories)
Lunch (337 calories)
P.M. Snack (64 calories)
Dinner (456 calories)
Daily Total:1,222 calories, 64 g protein, 129 g carbohydrate, 32 g fiber, 56 g fat, 1,565 mg sodium
Watch: What a 1,200-Calorie Weight-Loss Meal Plan Looks Like
Don’t Miss!
See All of Our Healthy Weight-Loss Meal Plans
The Best Foods for Weight Loss
28-Day Weight-Loss Challenge
7-Day Protein Diet Plan for Weight Loss
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