A successful meal plan for losing weight incorporates good diet and exercising. So, here is a 1200 calorie meal plan, for 7 days. Enjoy it!

A 7-Day, 1200 Calorie Meal Plan

Meal Plan – Day 1

Breakfast
  • 3/4 cup bran flakes, 1 cup fat-free milk, and 1 banana
Lunch
  • A sandwich made of 3 ounces turkey breast, 1 whole wheat pita, 1/2 roasted pepper, mustard, 1 tsp. light mayonnaise and some lettuce
  • 1 mozzarella string cheese
  • 2 kiwis
Dinner
  • 4 ounces broiled flounder or sole
  • 1 cup steamed broccoli
  • 1 cup cooked couscous
  • 2 plum tomatoes (sliced), sprinkled with 2 tbsps. grated Parmesan cheese broiled until golden
  • 1 fat-free pudding cup

Meal Plan – Day 2

Breakfast
  • Smoothie: 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.
  • 1/2 English muffin with 1 tsp. light margarine
Lunch
  • 1 vegetable burger with a whole wheat pita with salsa and lettuce
  • 6 ounces light yogurt
  • 1 cup vegetable soup
  • 15 grapes
Dinner
  • 1/2 cup baked beans
  • BBQ chicken: 4 ounces of boneless, skinless breast with barbecue sauce and grill.
  • 3 small boiled red potatoes with 1 tsp. light margarine and dill

Meal Plan – Day 3

Breakfast
  • Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, 1 teaspoon honey, and cinnamon
Lunch
  • Chicken salad: 4 ounces skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp. light mayonnaise, 1 tbsp. slivered almonds, and 1 tbsp. fat-free sour cream.
  • 1 banana
Dinner
  • 1 baked potato with 3 tbsps. salsa and 1 tbsp. fat-free sour cream
  • 3 cups steamed spinach
  • 4 ounces steamed shrimp
  • 1 low-fat frozen fudge bar

Meal Plan – Day 4

Breakfast
  • 6 ounces light yogurt with 1 tbsp. slivered almonds
  • 1/2 toasted English muffin with 1/2 apple (sliced) and 1 ounce shredded reduced-fat cheese. Microwave for 30 seconds
Lunch
  • Sandwich: 1 wheat pita, 3 ounces thinly sliced roast beef, tomato slices, mustard, 1 tsp. horseradish, and lettuce.
  • cup of raw vegetables
  • 1 cup tomato soup
  • and 1 pear
Dinner
  • 3 ounces poached salmon
  • 3/4 cup cooked brown rice
  • Slaw: 1 1/4 cups coleslaw mix and 2 green onions with 2 tbsps. fat-free dressing
  • 1/2 cup pineapple chunks in juice

Meal Plan – Day 5

Breakfast
  • 1 cup Cheerios, 1/2 cup berries, 1 tbsp. slivered almonds, 8 ounces fat-free milk
Lunch
  • Quesadilla: 1/4 cup beans with 1 whole wheat tortilla. Top with 1 ounce shredded reduced-fat cheese. Add salsa and another tortilla; microwave for 45 seconds.
  • Cucumber spears
  • 1/2 cup low-fat cottage cheese with 1/2 cup of tangerine
Dinner
  • 3 ounces roasted pork tenderloin
  • A cup of baked acorn squash (mashed) with cinnamon
  • 2 to 3 cups salad greens with 2 tbsps. fat-free dressing
  • half cup vanilla fat-free frozen yogurt with 1 cup berries

Meal Plan – Day 6

Breakfast
  • 8 ounces fat-free milk
  • 1 toasted waffle, with 1 tbsp. peanut butter and 1/2 banana (sliced)
Lunch
  • Tuna pita: 2 ounces water-packed light tuna, 1 pita, mustard, 1 tbsp. light mayonnaise, cucumber, and onion slices
  • 10 baby carrots
  • 6 ounces light yogurt with 1/2 banana
Dinner
  • Jambalaya: 2 ounces cooked turkey sausage (sliced), 3/4 cup cooked brown rice; 1/2 cup corn; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.
  • 3 cups spinach (steamed)
  • 1 apple


Meal Plan – Day 7

Breakfast
  • 1/2 toasted English muffin with 1-ounce reduced-fat cheese (sliced); 1/2 cup steamed spinach, 1 tomato slice; and 1 poached egg
  • 1 grapefruit
Lunch
  • Black bean salad: 1/2 cup canned black beans, 1/2 cup mandarin orange sections, red onion, chopped red bell peppers, and scallions with 1 tsp. vinegar.
  • 1 whole wheat pita
  • 1 pear
Dinner
  • 3 ounces broiled flank steak
  • 1 cup steamed zucchini
  • 1 baked sweet potato with 1 tsp. light margarine
  • half cup pineapple chunks in juice
So, this is our 1200 Calorie meal plan and we hope that it will be useful for you.