7-Day 1200 Calorie Diet Meal Plan for Weight Loss

Are you looking for a simple yet effective way to lose weight? A 1200 calorie diet may be the answer for you! By reducing your calorie intake, you can create a calorie deficit which can lead to weight loss. Today, Cooco will provide you with a 7-day meal plan for a 1200 calorie diet to help you get started on your weight loss journey.


Day 1:

Breakfast: 2 slices of whole wheat toast with 1 tablespoon of peanut butter and half a banana.

Snack: 1 small apple.

Lunch: Tuna salad made with 3 ounces of canned tuna, 1 tablespoon of low-fat mayonnaise, and chopped celery, served on a bed of lettuce.

Snack: 1 small orange.

Dinner: Grilled chicken breast with steamed vegetables such as broccoli, carrots, and green beans.



Day 2:

Breakfast: 1 cup of oatmeal with 1 tablespoon of honey and a small handful of blueberries.

Snack: 1 small pear.

Lunch: Turkey and cheese sandwich made with 2 slices of whole wheat bread, 2 ounces of turkey breast, and 1 slice of low-fat cheese.

Snack: 1 small banana.

Dinner: Baked salmon with a side salad made with mixed greens, cherry tomatoes, and cucumbers.


Day 3:

Breakfast: 1 slice of whole wheat toast with 1 tablespoon of almond butter and half a grapefruit.

Snack: 1 small apple.

Lunch: Veggie wrap made with a whole wheat tortilla, hummus, sliced avocado, lettuce, and tomato.

Snack: 1 small orange.

Dinner: Grilled chicken breast with roasted sweet potato and steamed broccoli.



Day 4:

Breakfast: 1 cup of Greek yogurt with a small handful of strawberries and 1 tablespoon of honey.

Snack: 1 small pear.

Lunch: Turkey and cheese sandwich made with 2 slices of whole wheat bread, 2 ounces of turkey breast, and 1 slice of low-fat cheese.

Snack: 1 small banana.

Dinner: Baked tilapia with a side salad made with mixed greens, cherry tomatoes, and cucumbers.


Day 5:

Breakfast: 2 boiled eggs with 1 slice of whole wheat toast.

Snack: 1 small apple.

Lunch: Chicken Caesar salad made with grilled chicken breast, romaine lettuce, cherry tomatoes, and low-fat Caesar dressing.

Snack: 1 small orange.

Dinner: Grilled chicken breast with roasted sweet potato and steamed green beans.



Day 6:

Breakfast: 1 cup of oatmeal with 1 tablespoon of honey and a small handful of raspberries.

Snack: 1 small pear.

Lunch: Veggie wrap made with a whole wheat tortilla, hummus, sliced avocado, lettuce, and tomato.

Snack: 1 small banana.

Dinner: Baked salmon with roasted asparagus.


Day 7:

Breakfast: 2 boiled eggs with 1 slice of whole wheat toast.

Snack: 1 small apple.

Lunch: Tuna salad made with 3 ounces of canned tuna, 1 tablespoon of low-fat mayonnaise, and chopped celery, served on a bed of lettuce.

Snack: 1 small orange.

Dinner: Grilled chicken breast with steamed vegetables such as broccoli, carrots, and green beans.



In conclusion, a 1200 calorie diet can be an effective way to lose weight. By following this 7-day meal plan, you can enjoy a variety of nutritious and delicious meals while creating a calorie deficit. Remember, it is important to also incorporate exercise and other healthy habits into your weight loss journey for best results. Additionally, it is important to consult with a healthcare professional before starting any new diet or exercise plan to ensure it is safe for your individual needs and health.


When following a 1200 calorie diet, it is important to choose nutrient-dense foods that will provide you with the energy and nutrients your body needs to function properly. This meal plan includes a variety of lean proteins, whole grains, fruits, and vegetables to help you meet your daily nutritional needs while also reducing your calorie intake.


Remember to also stay hydrated by drinking plenty of water throughout the day, and limit your intake of sugary and processed foods. By making these small changes to your diet and lifestyle, you can achieve your weight loss goals and improve your overall health and well-being.


In summary, a 1200 calorie diet can be an effective way to lose weight, and this 7-day meal plan provides a balanced and nutritious approach to reducing your calorie intake. However, it is important to consult with a healthcare professional before starting any new diet or exercise plan to ensure it is safe and effective for your individual needs.

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