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

This 1,200-calorie supper design is planned by EatingWell's enrolled dietitians and culinary specialists to offer solid and tasty dinners for weight reduction. We've done the diligent work of getting ready for you and mapped out seven entire days of dinners and tidbits. The calorie sums are recorded alongside every supper so you can without much of a stretch swap things in and out as you see fit. Note, this feast design is controlled for calories, fiber and sodium. On the off chance that a specific supplement is of concern, consider talking with your medicinal services supplier about supplementation or changing this intend to better suit your individual nourishment needs. 

See the majority of our solid weight reduction feast designs here! 

Plan Ahead 

On the off chance that you will be short on time, you can make the Ravioli and Vegetable Soup ahead. Different things you can make ahead for the week incorporate the Carrot-Ginger Vinaigrette, Maple-Nut Granola and the Avocado-Yogurt Dip.

Day 1 

Imagined Recipe: Ravioli and Vegetable Soup 

Breakfast (266 calories) 

Avocado-Egg Toast 

• 1 cut entire grain bread 

• 1/4 medium avocado 

• 1 substantial egg, cooked in 1/4 tsp. olive oil or coat container with a thin layer of cooking splash (1-second shower) 

• Top egg with a squeeze of salt and pepper (1/16 tsp. each) 

• 1 clementine 

Morning Snack (61 calories) 

• 1/3 glass blueberries 

• 1/4 glass plain non-fat Greek yogurt 

Lunch (341 calories) 

• 2 mugs Ravioli and Vegetable Soup 

• 1 Tomato-Cheddar Cheese Toast 

Evening Snack (93 calories) 

• 3 Tbsp. hummus 

• 1 glass cut cucumber 

Supper (451 calories) 

Salmon and Vegetables 

• 4 oz. heated salmon 

• 1 glass cooked Brussels grows 

• 1/2 glass dark colored rice 

• 1 Tbsp. walnuts 

• Salt and pepper to taste (1/8 tsp. each) 

Vinaigrette 

• Combine 1/2 tsp. every olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.). 

Coat Brussels grows in 1/2 tsp. olive oil and heat at 425 degrees F until gently carmelized, around 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking splash (1 second shower), add salt and pepper to taste (1/8 tsp. each). Prepare at 425 degrees F until done, around 4-6 minutes. Serve dark colored rice, Brussels sprouts and salmon showered with vinaigrette and finished with walnuts. 

Plan Ahead: Make the Maple-Nut Granola for tomorrow. You can likewise purchase granola, to make things simpler. Go for a granola that has around 130 calories or less and under 6 grams of sugar for every 1/4 glass. 

Day 2 

Envisioned Recipe: Delicata Squash and Tofu Curry 

Breakfast (266 calories) 

Avocado-Egg Toast 

• 1 cut entire grain bread 

• 1/4 medium avocado 

• 1 vast egg, cooked in 1/4 tsp. olive oil or coat dish with a thin layer of cooking shower (1 second splash) 

• Top egg with a squeeze of pepper (1/16 tsp.) 

• 1 clementine 

Morning Snack (134 calories) 

• 5 dried apricots 

• 7 walnut parts 

Lunch (295 calories) 

Extra soup 

• 2 glasses Ravioli and Vegetable Soup 

• 1 clementine 

Evening Snack (93 calories) 

• 3 Tbsp. hummus 

• 1 glass cut cucumber 

Supper (424 calories) 

• 1/2 glasses Delicata Squash and Tofu Curry 

• 1/2 glass dark colored rice 

Plan Ahead: Hard-bubble two eggs—spare one for day five. Make the Carrot-Ginger Vinaigrette or decide on a sound, locally acquired Asian-style dressing. When purchasing serving of mixed greens dressing, pick one made with solid fats, similar to olive oil or canola oil. Cook a chicken bosom for tomorrow's lunch or substitute precooked chicken or cut chicken or turkey bosom from the market. While picking shop things, go for low-sodium, additive free choices. 

Day 3 

Envisioned Recipe: Moroccan-Style Stuffed Peppers 

Breakfast (267 calories) 

• 1/4 container Maple-Nut Granola 

• 3/4 container plain non-fat Greek yogurt 

• 1/2 container blueberries 

Morning Snack (35 calories) 

• 1 clementine 

Lunch (351 calories) 

Apple and Cheddar Pita Pocket 

• 1 entire wheat pita cycle (6-1/2-inch) 

• 1 Tbsp. mustard 

• 1/2 medium apple, cut 

• 1 oz. Cheddar 

• 1 container blended greens 

Cut pita down the middle and spread mustard inside. Load with apple cuts and cheddar. Toast until the point that the cheddar starts to dissolve. Include greens and serve. 

Evening Snack (47 calories) 

• 1/2 medium apple 

Supper (457 calories) 

• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers 

• 2 glasses spinach 

Sauté spinach in 1 tsp. of olive oil and a squeeze of both salt and pepper (1/16 tsp. each) 

Night Snack (50 calories) 

• 1 Tbsp. chocolate chips, ideally dim chocolate 

Plan Ahead: Make the Avocado-Yogurt Dip for tomorrow. You can substitute locally acquired hummus for the plunge, if wanted. 

Day 4 

Envisioned Recipe: Warm Lentil Salad with Sausage and Apple 

Breakfast (267 calories) 

• 1/4 container Maple-Nut Granola 

• 3/4 container plain non-fat Greek yogurt 

• 1/2 container blueberries 

Morning Snack (83 calories) 

• 1 hard bubbled egg 

• 1 tsp. hot sauce, if wanted 

Lunch (336 calories) 

• 2 containers blended greens 

• 3 oz. cooked chicken bosom 

• 1/2 medium red chime pepper, cut 

• 1/4 container ground carrots 

• 1 clementine 

• 2 Tbsp. Carrot-Ginger Vinaigrette 

Consolidate fixings and best plate of mixed greens with vinaigrette. 

Evening Snack (86 calories) 

• 4 dried apricots 

• 4 walnut parts 

Supper (444 calories) 

• 2 1/4 container Warm Lentil Salad with Sausage and Apple 

• 1/2 container Quick Pickled Beets 

Day 5 

Envisioned Recipe: Quick Chicken Tikka Masala 

Breakfast (266 calories) 

• 1 container all-wheat grain 

• 3/4-container skim drain 

• 1/2 container blueberries 

Morning Snack (101 calories) 

• 2 medium carrots 

• 2 Tbsp. Avocado-Yogurt Dip 

Lunch (314 calories) 

• 1 Tomato-Cheddar Cheese Toast 

• 2 mugs blended greens 

• 3 Tbsp. ground carrot 

• 1/2 container cucumber, cut 

• 1 hard-bubbled egg 

• 1 Tbsp. unsalted dry-cooked almonds 

Top greens with ground carrot, cucumber, hard-bubbled egg, almonds and 1/2 tsp. every olive oil and balsamic vinegar. 

Evening Snack (93 calories) 

• 3 dried apricots 

• 1/3 container plain non-fat Greek yogurt 

• 1/2 tsp. hacked walnuts 

Supper (427 calories) 

• 1/2 containers Quick Chicken Tikka Masala 

• 1/2 container dark colored rice 

Plan Ahead: Cook a chicken bosom for tomorrow's lunch or substitute precooked chicken or cut chicken or turkey bosom from the market. While picking store things, go for low-sodium, additive free alternatives. 

Day 6 

Imagined Recipe: Korean Beef Stir-Fry 

Breakfast (266 calories) 

• 1 glass all-wheat oat 

• 3/4-glass skim drain 

• 1/2 container blueberries 

Morning Snack (66 calories) 

• 2 Tbsp. Avocado-Yogurt Dip 

• 1 container cut cucumber 

Lunch (325 calories) 

Remaining Chicken Tikka Masala 

• 1/2 mugs Quick Chicken Tikka Masala 

• 1 container spinach 

Warm the chicken over the spinach in the microwave. 

Evening Snack (35 calories) 

• 1 clementine 

Supper (507 calories) 

• 2 mugs Korean Beef Stir-Fry 

• 1/2 container, cooked buckwheat soba noodles (around 1 ounce dry noodles) 

Day 7 

Envisioned Recipe: Wild Mushroom Pizza with Arugula and Pecorino 

Breakfast (266 calories) 

• 1 container all-grain oat 

• 3/4-container skim drain 

• 1/2 glass blueberries 

Morning Snack (117 calories) 

• 4 Tbsp. Avocado-Yogurt Dip 

• 1 glass cut cucumber 

Lunch (301 calories) 

• 2 glasses blended greens 

• 3 oz. cooked chicken bosom 

• 1/2 medium red ringer pepper, cut 

• 1/4 glass ground carrots 

• 2 Tbsp. Carrot-Ginger Vinaigrette 

Join fixings and best serving of mixed greens with vinaigrette. 

Evening Snack (42 calories) 

• 5 dried apricots 

Supper (494 calories) 

• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula and Pecorino