A 7-Day, 1200 Calorie Meal Plan

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

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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.

source:ladiesnutrition.com