Here’s a 7-day, 1200-calorie diet meal plan to help kickstart your weight loss journey. It’s simple, nutrient-dense, and designed to keep you full while staying within the calorie limit. Adjust portion sizes slightly if needed based on your specific caloric requirements or preferences.
Day 1
Breakfast (250 calories):
- 1 boiled egg
- 1 slice of whole-grain toast
- 1/4 avocado
Snack (100 calories):
- 1 small apple
Lunch (300 calories):
- Grilled chicken salad (3 oz chicken, 2 cups mixed greens, cucumbers, tomatoes, and 1 tablespoon balsamic dressing)
Snack (100 calories):
- 10 almonds
Dinner (450 calories):
- 4 oz baked salmon
- 1/2 cup steamed broccoli
- 1/2 cup quinoa
Day 2
Breakfast (250 calories):
- 1/2 cup oatmeal with water
- 1 tablespoon peanut butter
Snack (100 calories):
- 1 string cheese
Lunch (300 calories):
- Turkey and avocado wrap (1 small whole-grain tortilla, 2 oz turkey, 1/4 avocado, lettuce, and tomato)
Snack (100 calories):
- 1 small orange
Dinner (450 calories):
- Grilled shrimp stir-fry (4 oz shrimp, 1 cup stir-fry vegetables, 1/2 cup brown rice)
Day 3
Breakfast (250 calories):
- Smoothie (1/2 banana, 1/2 cup almond milk, 1/2 cup spinach, and 1 tablespoon chia seeds)
Snack (100 calories):
- 1 boiled egg
Lunch (300 calories):
- 3 oz grilled chicken breast
- 1 cup roasted sweet potatoes
- A side of steamed green beans
Snack (100 calories):
- 1/2 cup plain Greek yogurt
Dinner (450 calories):
- Baked cod (4 oz) with lemon and herbs
- 1/2 cup wild rice
- Steamed asparagus
Day 4
Breakfast (250 calories):
- 2 scrambled eggs
- 1 slice whole-grain toast
Snack (100 calories):
- 1 small pear
Lunch (300 calories):
- Tuna salad lettuce wraps (3 oz tuna mixed with 1 tablespoon light mayo, wrapped in romaine lettuce)
Snack (100 calories):
- 10 walnuts
Dinner (450 calories):
- Grilled turkey burger (no bun)
- A side of roasted Brussels sprouts and mashed cauliflower
Day 5
Breakfast (250 calories):
- Chia pudding (1 tablespoon chia seeds soaked in almond milk, topped with 1/4 cup fresh berries)
Snack (100 calories):
- 1 boiled egg
Lunch (300 calories):
- 3 oz grilled chicken
- 1/2 cup quinoa
- A side of steamed zucchini
Snack (100 calories):
- 1 small handful of mixed seeds
Dinner (450 calories):
- Baked salmon (4 oz)
- Roasted carrots
- 1/2 cup mashed sweet potatoes
Day 6
Breakfast (250 calories):
- Protein pancakes (1/4 cup oats, 1 egg, 1/2 banana blended and cooked)
Snack (100 calories):
- 1 small handful of pistachios
Lunch (300 calories):
- Grilled chicken salad with mixed greens, cucumbers, and balsamic dressing
Snack (100 calories):
- 1 small peach
Dinner (450 calories):
- Baked cod (4 oz)
- 1/2 cup steamed broccoli
- 1/2 cup wild rice
Day 7
Breakfast (250 calories):
- 1 slice of whole-grain toast
- 1 boiled egg
- 1/4 avocado
Snack (100 calories):
- 1 small orange
Lunch (300 calories):
- Grilled shrimp salad (3 oz shrimp, mixed greens, cherry tomatoes, and olive oil-lemon dressing)
Snack (100 calories):
- 1 string cheese
Dinner (450 calories):
- Grilled chicken breast (4 oz)
- Steamed cauliflower rice
- A side of roasted zucchini
Tips for Success
- Hydration: Drink plenty of water and unsweetened beverages.
- Meal Prep: Prepare ingredients in advance to save time and stick to the plan.
- Exercise: Incorporate light to moderate exercise daily for enhanced results.
Would you like recipes or shopping lists to complement this plan? 😊
