7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

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 while eating fewer calories so you can lose a healthy 1 to 2 pounds per week.

Each day of this seven-day diet plan features the best foods for weight loss—high protein, high fiber foods, a combination that research shows can help with weight loss by keeping you feeling fuller for longer. It also strategically balances calories throughout the day to help you feel more energized and avoid feeling starved.

This meal plan should be used as a guide, and we encourage you to tailor it to your needs. The calorie totals are 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 calories and 2,000 calories. Couple this healthy meal plan with daily movement to help boost the weight loss effect.

Browse More: Recipes for Weight-Loss & Diet

How to Meal Prep Your Week of Meals

1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Use reusable silicone baking cups to make cleanup a breeze!
2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Store in air-tight containers to keep fresh for the week.
3. Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag.

See More: Weight-Loss Meal Plans

Day 1

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (35 calories)

• 1 clementine

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 calories)

• 1 medium banana

Dinner (468 calories)

• 1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice

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 of Baked Banana-Nut Oatmeal Cup to 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

Day 2

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (192 calories)

• 1 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (35 calories)

• 1 clementine

Dinner (373 calories)

• 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

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 of Baked Banana-Nut Oatmeal Cup to 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

Day 3

Breakfast (271 calories)

• 1 serving Baked Banana-Nut Oatmeal Cups
• 1 medium apple

A.M. Snack (70 calories)

• 2 clementines

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (105 calories)

• 1 medium banana

Dinner (401 calories)

• 1 serving Easy Salmon Cakes over 2 cups baby spinach

Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 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 of Baked Banana-Nut Oatmeal Cup to 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

Day 4

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (35 calories)

• 1 clementine

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (32 calories)

• 1/2 cup raspberries

Dinner (521 calories)

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

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 of 2-Ingredient Peanut Butter Banana Ice Cream

Day 5

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (135 calories)

• 1/2 oz. Cheddar cheese
• 1 hard-boiled egg

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

Dinner (454 calories)

• 1 serving Spinach Ravioli with Artichokes & Olives

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

Day 6

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (77 calories)

• 1 hard-boiled egg

Dinner (405 calories)

• 1 serving Curried Sweet Potato & Peanut Soup
• 1 (1-inch) slice whole-wheat baguette

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 of 2-Ingredient Peanut Butter Banana Ice Cream

Day 7

Breakfast (285 calories)

• 1 serving "Egg in a Hole" Peppers with Avocado Salsa

Lunch (345 calories)

• 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (220 calories)

• 1 cup raspberries
• 1 oz. dark chocolate

Dinner (371 calories)

• 1 serving Spinach & Artichoke Dip Pasta

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 of Chocolate & Almond Butter Dates for evening snack