7 Day Diet Meal Plan to Lose Weight: 1200 Calories

7 Day Diet Meal Plan to Lose Weight:1200 Calories

There is possibility for the things which you cannot imagine also all you need is the discipline and consistency, same is for the weight loss journey. It seems difficult till you don’t start it. A passion for gaining a fit and healthy body can make you do impossible.

It’s easier than ever to start a weight loss journey! Our carefully thought-out 1,200-calorie meal plan can help you lose 1 to 2 pounds of weight every week in a healthy and sustainable way while still leaving you feeling full and energized.

Our 7-day diet plan is unique in that it emphasizes meals that are high in fiber and protein, which are the best kind of foods for weight loss. This combination can be a game-changer because it suppresses hunger and prolongs feelings of fullness, as evidenced by repeated studies. Furthermore, we have thoughtfully spaced out the number of calories consumed throughout the day to guarantee that you never suffer from the terrible hunger pangs.

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 clean-up a breeze! To buy: amazon.com, $5.20 for 12
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. To buy: amazon.com, $24 for 5
3. Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag, like Stasher Bags. To buy: amazon.com, $10 for 1

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

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

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

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

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

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

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

The most important thing is focus and determination that you should not forget a controlled tongue which does not force you to eat any thing which you want is a good sign for your weight loss journey. Be consistent and be passionate this can help you a lot to live a healthy life.