Lose Weight Fast With The 1200-Calorie Meal Plan For 7 Days

Lose Weight Fast With The 1200-Calorie Meal Plan For 7 Days

You simply can’t lose weight without daily physical activity and a low-calorie meal plan. So to help you lose weight fast, here’s a 1200-calorie meal plan for an entire week.

I know a meal plan with just 1200 calories per day is below specialists’ recommendation, that’s why I recommend you to burn 200 to 500 calories through a workout every day.

This way you can eat 200 to 500-calorie extra foods of your choice each day.

So performing a 500-calorie workout, your daily calorie intake can increase to 1700. Not bad, right?

But remember, you need to exercise every day, no exception. Even one hour of walking counts!

1200-Calorie Meal Plan

Here is what a 1200-calorie meal plan looks like for someone who wants to lose weight fast:

Day 1

You need to start your week the right way, so here’s what you should consume on the first day of the diet:

Breakfast

  • Mix 3/4 cup of bran flakes with one cup of fat-free milk and one banana.

Lunch

  • Make a sandwich with 1 mini whole wheat pita, 3 ounces of turkey breast, half roasted pepper, a teaspoon of light mayonnaise, mustard, and lettuce.
  • One stick part-skim mozzarella string cheese.
  • 2 Kiwis.

Dinner

  • 4 ounces broiled flounder or sole.
  • Sprinkle 2 plum tomatoes (sliced) with 2 tablespoons grated Parmesan cheese and broil them until just golden.
  • One cup of cooked couscous.
  • One cup of steamed broccoli.
  • A fat-free pudding cup.

Day 2

Breakfast

  • Make a smoothie blending 1 cup of frozen berries, 1/2 banana, and 8 ounces of fat-free milk.
  • Half English muffin spread with one teaspoon of light margarine.

Lunch

  • A cup of vegetable soup.
  • One veggie burger in a mini whole wheat pita with lettuce and salsa.
  • One light yogurt (6 ounces).
  • About 15 grapes.

Dinner

  • 4 ounces of chicken breast, grilled.
  • Half cup of baked beans.
  • 3 small boiled red potatoes topped with a teaspoon of light margarine and a pinch of dill.

Day 3

Breakfast

  • Cook an oatmeal in your microwave with these ingredients: half cup of quick-cooking oats, 3/4 cup of fat-free milk, half apple (chopped), a teaspoon of honey, and a pinch of cinnamon.

Lunch

  • Make a chicken salad tossing 4 ounces of shredded, skinless, roast chicken breast with 1/4 cup of sliced red grapes, a tablespoon of slivered almonds, a tablespoon of light mayonnaise, and a tablespoon of fat-free sour cream. You can serve the chicken salad over lettuce.
  • A banana.

Dinner

  • 4 ounces steamed shrimp.
  • A baked potato topped with 3 tablespoons of salsa and a tablespoon of fat-free sour cream.
  • 3 cups of spinach, steamed.
  • A low-fat frozen fudge bar.

Day 4

Breakfast

  • Half toasted English muffin topped with half small apple (sliced) and one ounce of shredded reduced-fat cheese (any type). Microwave it for about 30 seconds or until the cheese is melting.
  • 6 ounces of light yogurt sprinkled with a tablespoon of slivered almonds.

Lunch

  • A cup of tomato soup.
  • Make a sandwich with a mini whole wheat pita, 3 ounces of thinly sliced roast beef, a teaspoon of horseradish, mustard, a few tomato slices, and lettuce.
  • A cup of raw veggies.
  • A pear.

Dinner

  • 3 ounces of poached salmon.
  • Toss a cup of coleslaw mix and 2 green onions (sliced) with 2 tablespoons of fat-free dressing (max 30 calories per 2 tbsp).
  • A cup of cooked brown rice.
  • Half cup of pineapple chunks in juice.

Day 5

Breakfast

  • A cup of Cheerios with 8 ounces fat-free milk, 1 tablespoon of slivered almonds, and a half cup of berries.

Lunch

  • Spread 1/4 cup of fat-free refried beans over a small whole wheat tortilla. Then sprinkle on one ounce of shredded reduced-fat cheese. Top with salsa and another tortilla and microwave it for about a minute.
  • Half cup of low-fat cottage cheese topped with a half cup of mandarin orange sections.
  • A few cucumber spears.

Dinner

  • 3 ounces of roasted pork tenderloin.
  • A cup of baked acorn squash (mashed) with a pinch of cinnamon.
  • 2 to 3 cups of salad greens with 2 tablespoons fat-free dressing.
  • Half cup of vanilla fat-free frozen yogurt topped with a cup of berries.

1200-Calorie Meal Plan

Day 6

Breakfast

  • Spread a tablespoon of peanut butter on a toasted frozen waffle and top it with half banana (sliced).
  • 8 ounces of fat-free milk.

Lunch

  • A mini whole wheat pita, 2 ounces of water-packed light tuna, a tablespoon of light mayonnaise, mustard, and a few slices of cucumber and onion.
  • 10 baby carrots.
  • 6 ounces of light yogurt mixed with half banana.

Dinner

  • Combine 3/4 cup of cooked brown rice with a half cup of corn, 2 ounces of cooked turkey sausage (sliced), 1/3 cup of salsa, and 1/4 cup of canned kidney beans. Then heat it.
  • 3 cups of steamed spinach.
  • A medium apple.

Day 7

Breakfast

  • Half toasted English muffin layered with one ounce of reduced-fat cheese (sliced), a tomato (sliced), half cup of steamed spinach (drained), and a poached egg.
  • One grapefruit.

Lunch

  • Make a black bean salad tossing half a cup of canned black beans, half a cup of mandarin orange sections, chopped red bell peppers, red onion, and scallions with a teaspoon of vinegar. Then serve it over salad greens.
  • One mini whole wheat pita.
  • A pear.

Dinner

  • 3 ounces broiled or grilled flank steak.
  • One baked sweet potato with one teaspoon of light margarine.
  • One cup of steamed zucchini.
  • Half cup of pineapple chunks in juice.

If you enjoy this 1200-calorie meal plan and want more posts like this, please share this post with your friends and family. Stay fit!

 

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Cindi Andersonj
Cindi Andersonj
4 years ago

I am going to be having open heart surgery in 3 months. My surgeon has given me 3 months to lose as much weight as possible. I need a calorie count and diet plan to use asap. I am assuming that the 1200 calorie plan may be the best route… Read more »

Sangit
Sangit
5 years ago

Do you have a vegetarian meal plan