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1200 Calorie Eating Well Plan

1200 Calorie Eating Well Plan

1200 Calorie Eating Well Plan:

Losing weight is about calories in versus calories out. To lose weight, you need to eat fewer calories than you burn each day through exercise and general living. How much you need to eat each day varies based on your height, weight and activity level. (Find out how many calories you should be eating each day for weight loss by using this formula: [Your weight x 12] – 500 = Your daily calorie goal.) But most people will lose weight on a 1,200-calorie diet, which is also the lowest you really can go calorie-wise each day while still getting all the nutrients you need.

This 7-day 1,200-calorie weight loss diet meal plan is designed by Eating Well’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control.

1200 Calorie Eating Well Plan

Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

Morning Snack

  • 1 Cup Cantaloupe Melon

Lunch

  • Vietnamese-Style Beef & Noodle Broth
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks

Dinner

  • 1/2 Cup Cooked Brown Rice
  • Green & Yellow Beans with Wild Mushrooms
  • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
  • 1/2 Banana, small

Breakfast

  • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

Morning Snack

  • 1 Fruit & Nut Granola Bar

Lunch

  • Spicy Thai Shrimp Salad
  • 2 Cups Romaine Lettuce, shredded
  • 1 Whole-Wheat Pita Bread, small
  • Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • 1 Cup Steamed Brussels Sprouts
  • Almond-Crusted Chicken Fingers
  • 2/3 Cup Cooked Couscous
  • 1 Peach, medium

Breakfast

  • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Teaspoon Fat Free Cream Cheese

Morning Snack

  • 1 Apple, small

Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
  • Spanish Tortilla
  • 1/2 Cup Fresh Pineapple
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • Simple Sautéed Spinach
  • 1 Cup Skim Milk
  • Shrimp with Mango & Basil
  • 1/2 Cup Cooked Quinoa
  • 1 Nectarine, medium

Breakfast

  • 1 Cup Skim Milk
  • 1/2 Cup Hot Oatmeal
  • 1 Ounce Dried Fruit
  • 1 Tablespoon Walnuts

Morning Snack

  • 1 Kiwi

Lunch

  • 1 Cup Tossed Salad Mix
  • Puerto Rican Fish Stew (Bacalao)
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1 Cup Honeydew Melon

Afternoon Snack

  • 1 Cup Blackberries
  • 1 Cup Skim Milk

Dinner

  • 1/2 Cup Cooked Brown Rice
  • Maple-Glazed Chicken Breasts
  • Roasted Squash & Fennel with Thyme
  • 1/2 Cup Mango

Breakfast

  • 1 Scrambled Eggs
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1/2 Cup Grapefruit
  • 1 Cup Skim Milk

Morning Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Lunch

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free French Salad Dressing
  • Chicken & White Bean Soup
  • 2 Slices Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack

  • 1/2 Cup Unsweetened Applesauce

Dinner

  • 1/2 Cup Cooked Quinoa
  • Bistro Beef Tenderloin
  • Roasted Baby Bok Choy
  • 1 Cup Strawberries

Breakfast

  • 1 Scrambled Eggs
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1/2 Cup Grapefruit
  • 1 Cup Skim Milk

Morning Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Lunch

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free French Salad Dressing
  • Chicken & White Bean Soup
  • 2 Slices Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack

  • 1/2 Cup Unsweetened Applesauce

Dinner

  • 1/2 Cup Cooked Quinoa
  • Bistro Beef Tenderloin
  • Roasted Baby Bok Choy
  • 1 Cup Strawberries

Breakfast

  • 1 Cup Skim Milk
  • 1 Plum
  • Quick Breakfast Taco

Morning Snack

  • 1 Apple, small

Lunch

  • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Bok Choy-Apple Slaw
  • 1 Apricot

Afternoon Snack

  • 3 Ounces Carrot Sticks
  • 1/4 Cup Salsa

Dinner

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
  • 1/2 Cup Cooked Brown Rice
  • 1 Peach, medium

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