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2020 1,200 Calorie Diet Menu - 7 Day Lose 20 Pounds Weight Loss Meal Plan

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A 7-Day, 1,200-Calorie Meal Plan

Follow this, and you'll slim down fast and still feel satisfied.

BY DELIA A. HAMMOCK, M.S., R.D. AND ALISON STURM Oct 15, 2019

DESIGN BY BETSY FARRELL

When it comes to all things weight loss, the simplest, fastest way to make impactful,
lasting change is to form habits you can actually stick with for life. That’s why this
plan involves an easy-to-follow meal planning guide. This full week of (delicious!)
food will take the guesswork out of grocery shopping and prepping with nutritionist-
approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check
out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.

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DESIGN BY BETSY FARRELL

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Pin This 1,200-Calorie Meal Plan for Later!

Truth: Long-term weight loss requires making healthier food choices on the regular. But if you're
looking to lose weight and need some menu ideas, we’ve consulted with registered dietitians on this
1,200-calorie meal plan.

Learn more about how to eat clean, lose weight, and love the food you're eating with 1,200
Calories and More: The Complete Guide to Building Your Perfect Weight-Loss Meal Plan from
Good Housekeeping — choose from our 14-day, 21-day, and 28-day menu plans.

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What You Should Know About Meal Plans

While 1,200 may be the right number for some people, it can be super restrictive for others, says
Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. That’s why
we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by
doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and
adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point
you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce

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and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and
snack) at a time!

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Day 1: Breakfast
Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.

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Day 1: Lunch
Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon
mayo, mustard, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.

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Day 1: Dinner
Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons
grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup
steamed broccoli. Enjoy with a single-serve ice cream (like any of these delicious picks!) for dessert

RELATED: 10 Healthy Fish to Eat If You Want to Crush Your Weight-Loss Goals

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Day 2: Breakfast
Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Grab 1 or
2 hard-boiled eggs on your way out the door.

RELATED: 3 Ways to Make a Healthy and Delicious Smoothie

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Day 2: Lunch
Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain toast,
bagel thin, or English muffin and 1 cup of grapes.

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Day 2: Dinner
Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2 heaping
cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet
potato (as desired).

RELATED: 50 Healthy Chicken Dinners for the Best Weeknights Ever

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Day 3: Breakfast
In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2
apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.

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Day 3: Lunch
To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red
grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain,
unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.

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Day 3: Dinner
Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1
tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1
ounce of chocolate or a 100- to 150-calorie ice cream bar.

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Day 4: Breakfast
Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese,
any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt
sprinkled with 1 tablespoon slivered almonds.

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Day 4: Lunch
Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly
sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw
veggies and 1/4 cup of hummus.

RELATED: 25 Cheap Healthy Foods You Can Buy at the Grocery Store

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Day 4: Dinner
Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced
scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs, and
seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.

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Day 5: Breakfast
Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain,
unsweetened Greek yogurt in a bowl.

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RELATED: 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List

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Day 5: Lunch
Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla.
Sprinkle on 1 ounce shredded part-skim cheese. Top with salsa and another tortilla; microwave 45
seconds on high. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt
topped with 2 clementines.

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Day 5: Dinner
Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of
cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and
chocolate or an ice cream bar for dessert (100 to 150 calories).

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Day 6: Breakfast
Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small
sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.

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Day 6: Lunch

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Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon
mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain,
unsweetened Greek yogurt with a small pear.

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Day 6: Dinner
Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey
sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Heat through. Eat with 3
cups spinach sauteed with garlic in 1 tablespoon olive oil.

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Day 7: Breakfast
Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1 cup steamed
spinach, drained; and 1 poached egg. Serve with 1 grapefruit.

RELATED: 55 Easy Healthy Breakfasts for Your Busiest Mornings

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Day 7: Lunch
Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red
bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. Serve over
salad greens. Serve with 1 100% stone ground corn tortilla and a piece of fruit.

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Day 7: Dinner
Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup
steamed zucchini; and 1 1/2 cup berries.

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Want more delicious, good-for-you recipes? Get 4 full weeks of satisfying breakfast, lunch,

dinner and dessert ideas all perfectly portioned for a 1,200-calorie diet in our newest weight-loss
guide, 1,200 Calories and More.

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