7-Day 1200-Calorie Meal Plan for Weight Loss
Think a 1200-calorie diet is impossible to follow? Think again.
We’ve made sure you won’t feel deprived with these hearty lower-calorie breakfasts, lunches and dinners. Our meal plan comes in below 1200 calories, leaving you 300-400 calories for sides, snacks and drinks to balance out your day.
Continuing your weight-loss journey? Don’t miss these tasty (and healthy!) dinner recipes.
This warm breakfast cereal made in the slow cooker is a great way to get your veggies in the morning and keep a healthy diet! For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado
Trying to lose weight? Learn about the 4 foods you should consider cutting from your diet.
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my fresh tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Find more low-calorie lunch ideas here.
The depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. I love recipes that I can cook and serve in the same skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra-meaty texture. —Fay Moreland, Wichita Falls, Texas
These delicious dinners are all under 300 calories per serving.
I adapted this recipe from a dish I had in Napa Valley. I decided to add toasted bread crumbs as a garnish. The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California.
These are the worst foods for weight loss.
This is the first meal I cooked for my husband, and years later he still enjoys my manicotti recipe! —Joan Hallford, North Richland Hills, Texas
These bright and tangy parfaits start the day on a healthy note, but they’re also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota
This everyday spice may be the secret to weight loss.
For these everyday wraps, I combined the traditional Southern appetizer of jam and cream cheese on crackers and the turkey, apple and brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia
We bought a new waffle iron, and along with it came a recipe. We finally decided to try it, and after a few changes we came up with these delicious waffles. —Sarah Morris, Joplin, Missouri
My son James created these zesty chops spiced with paprika and cayenne. He keeps the spice rub in a jar to use with chops or chicken. —Molly Seidel, Edgewood, New Mexico
When you’re short on time and scrambling to get a meal on the table, this recipe is “eggs-actly” what you need. There’s a short ingredient list, and cooking is kept to a minimum. Plus, with green pepper and tomato, it’s colorful. —Taste of Home Test Kitchen
Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. —Donna Scarano, East Hanover, New Jersey
Fish tacos are my new favorite thing—lighter and healthier than beef tacos smothered in cheese. Try adding tomatoes, green onions and chopped jalapeno on top. —Deb Perry, Traverse City, Michigan
My family loves these light and fluffy apple cinnamon pancakes. And best of all, they’re sweet enough to enjoy even without syrup. —Kim McConnell, Tulsa, Oklahoma
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
One bite and you’ll be hooked on this slightly sweet sandwich. It’s protein-packed so you can feel good while you munch! —Mary Wilhelm, Sparta, Wisconsin