Following a strict, planned diet for weight loss is easier when you have a meal plan in place. Once you’ve made up your mind to stick to a diet, you must keep off certain foods and maintain your intake within the recommended limit.
You must eat the correct proportion of macronutrients, with around 50 percent of your calories coming from carbohydrates, 30 percent from protein, and 20 percent from fat. Also, 70 percent of your calories should be consumed before dinner. For instance, if you’re following an 1800-calorie diet, around 1260 of those calories must be consumed before your last meal.
If any specific nutrient is a concern, consult your nutritionist or dietician to modify the plan so that it caters to your requirements. Here is a 1200-calorie meal plan for weight-loss.
Sunday Meal Plan
1. Breakfast: Approximately 260 Calories
Avocado-Egg Toast
- 1 slice whole-grain bread
- ¼ medium avocado
- 1 large egg, cooked in ¼ teaspoon olive oil or coat pan with a thin layer of cooking spray
- Egg topped with a pinch of salt and pepper (1/16 teaspoon each)
- 1 clementine
2. Morning Snack: Approximately 60 calories
Cottage Cheese And Fruit
Cottage cheese and fruit having ½ cup no-salt-added cottage cheese with ½ cup fresh diced fruit, or sugar-free canned fruits packed in juice or water.
3. Lunch: Approximately 340 calories
Ravioli And Cheese Toasts
- 2 cups ravioli and vegetable soup
- 1 tomato-cheddar cheese toasts
4. Afternoon Snack: Approximately 95 calories
- 3 tablespoon hummus
- 1 cup sliced cucumber
5. Dinner: Approximately 450 calories
Salmon And Vegetables
- 4 oz. baked salmon
- 1 cup roasted Brussels sprouts
- ½ cup brown rice
- 1 tablespoon walnuts
- Salt and pepper to taste (1/8 teaspoon each)
Monday Meal Plan
1. Breakfast: Approximately 260 calories
It’s an avocado-egg toast morning again. Please refer to the above-mentioned recipe.
2. Morning Snack: Approximately 135 calories
- 5 dried apricots
- 7 walnut halves
3. Lunch: Approximately 295 calories
Ravioli And Vegetable Soup
- 2 cups ravioli and vegetable soup
- 1 clementine
4. Afternoon Snack: Approximately 95 calories
- 3 tablespoon hummus
- 1 cup sliced cucumber
5. Dinner: Approximately 425 calories
Tofu Curry And Brown Rice
- 1 ½ cups delicata squash and tofu curry
- ½ cup brown rice
Tuesday Meal Plan
1. Breakfast: Approximately 270 calories
Maple-Nut Granola And Greek Yogurt
- ¼ cup maple-nut granola
- ¾ cup plain non-fat Greek yogurt
- ½ cup blueberries
2. Morning Snack: Approximately 35 calories
- 1 clementine
3. Lunch: Approximately 350 calories
Apple And Cheddar Pita Pocket
- 1 whole-wheat pita round (6½-inch)
- 1 tablespoon mustard
- ½ medium apple, sliced
- 1 oz. cheddar cheese
- 1 cup mixed greens
Cut pita in half, spread mustard inside, fill it with apple slices and cheese. Toast until the cheese begins to melt and add the greens.
4. Afternoon Snack: Approximately 50 calories
- ½ medium apple
5. Dinner: Approximately 455 calories
Stuffed Peppers And Spinach
- 1 serving (1 pepper) Moroccan-style stuffed peppers
- 2 cups spinach
Sauté spinach in 1 teaspoon of olive oil and a pinch of both salt and pepper (1/16 teaspoon each)
Wednesday Meal Plan
1. Breakfast: Approximately 270 calories
You could have maple-nut granola and Greek yogurt again. Please refer to the above-mentioned recipe.
2. Morning Snack: Approximately 85 calories
- 1 hard boiled egg
- 1 teaspoon hot sauce (optional)
3. Lunch: Approximately 335 calories
Chicken Breast And Vegetables
- 2 cups mixed greens
- 3 oz. cooked chicken breast
- ½ medium red bell pepper, sliced
- ¼ cup grated carrots
- 1 clementine
- 2 tablespoon carrot-ginger vinaigrette
Combine ingredients and top salad with vinaigrette.
4. Afternoon Snack: Approximately 85 calories
- 4 dried apricots
- 4 walnut halves
5. Dinner: Approximately 440 calories
Salad With Sausage
- 2 ¼ cup warm lentil salad with sausage and apple
- ½ cup quick pickled beets
Thursday Meal Plan
1. Breakfast: Approximately 260 calories
All-Bran Cereal And Milk
- 1 cup all-bran cereal
- ¾-cup skim milk
- ½ cup blueberries
2. Morning Snack: Approximately 100 calories
- 2 medium carrots
- 2 tablespoon avocado-yogurt dip
3. Lunch: Approximately 315 calories
Roasted Turkey Sandwich
Sandwich of fresh roasted turkey breast (3½ to 4 oz.) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes
4. Afternoon Snack: Approximately 95 calories
- 3 dried apricots
- 1/3 cup plain non-fat Greek yogurt
- 1½ teaspoon chopped walnuts
5. Dinner: Approximately 430 calories
Salad With Honey Mustard Dressing
A tasty salad with lettuces, tomatoes, cucumber, and other vegetables of your choice.
Friday Meal Plan
1. Breakfast: Approximately 270 calories
You could have a bowl of all-bran cereal and skimmed milk topped with blueberries.
2. Morning Snack: Approximately 65 calories
- 2 tablespoon avocado-yogurt dip
- 1 cup sliced cucumber
3. Lunch: Approximately 325 calories
Tuna Sandwich
Make a sandwich of canned tuna (low-sodium, light, and packed in water) with 1 tablespoon non-fat mayo or non-fat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100 percent whole-wheat bread (low-sodium)
4. Afternoon Snack: Approximately 35 calories
- 1 clementine
5. Dinner: Approximately 510 calories
Salad, Salmon And Baked Potato
- A variety of fresh produce and herbs (fresh baby arugula and radicchio) and red wine vinegar topped up with some horseradish
- Mustard coated salmon (3½ to 4 oz.)
- Baked potato with 2 tablespoons fat-free sour cream and a sprinkling of chives or scallions
Saturday Meal Plan
1. Breakfast: Approximately 270 calories
Have a bowl of all-bran cereal and skimmed milk, topped with fruits.
2. Morning Snack: Approximately 120 calories
- 4 tablespoon avocado-yogurt dip
- 1 cup sliced cucumber
3. Lunch: Approximately 300 calories
Chicken Breast And Vegetables
- 2 cups mixed greens
- 3 oz. cooked chicken breast
- ½ medium red bell pepper, sliced
- ¼ cup grated carrots
- 2 tablespoon carrot-ginger vinaigrette
Combine ingredients and top salad with vinaigrette.
4. Afternoon Snack: Approximately 40 calories
- 5 dried apricots
5. Dinner: Approximately 495 calories
Wild Mushroom Pizza
- 1 serving (¼ pizza) wild mushroom pizza with arugula and pecorino
You could mix and match all the above recipes to suit your needs. We wish you the best!
