1,200 Calorie Diet Menu: 7-Day Simple Meal Plan

You can also add on 1 to 5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely—if that is a goal of yours. You shouldn’t feel deprived with the simple breakfast, lunch, and dinner options we’ve outlined here.

Creamy Chicken Sausage Orzo Skillet

Grab 1 or 2 hard-boiled eggs on your way out the door for extra protein as well as nutrients like choline. If you want more of a Mediterranean-style option, try our veggie niçoise pitas, packed with hummus, red peppers, chickpeas and kalamata olives at 290 calories/serving. Baked salmon is already a win, but that punchy olive-caper relish is what makes it sing. Spoon it over the fish (juices and all) and serve with couscous—easy, bright, and a little bit fancy. Smoky-spiced shrimp plus charred peppers and onions equals fajitas that feel like a party! Everything cooks fast (hello, 25-minute dinner), so you can spend your energy on the important stuff…like guac.

Day 3: Lunch

Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and a serving of fruit, like 2 kiwis. Because 1,200 calories is very restrictive, we encourage you to use this menu as a starting off point for healthier eating. Before you jump into any new eating plan, it’s smart to make sure it’s been mapped out by nutritionists first—just like this one.

Don’t knock it ‘til you try it—this surprising flavor combo is super satisfying. Spaghetti squash turns into the ultimate edible bowl, stuffed with taco-spiced turkey, beans, corn, and plenty of goodness. Add your favorite toppings and it’s basically taco night, just in a cozier, veggie-forward disguise. In just 25 minutes, you can whip up these savory mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.

Chicken and Wild Rice Soup

The little finishing touch that makes it feel special? Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl. After you try this winning mix, you’ll wonder why you never added nuts to your morning cereal before. Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 3: Dinner

• The little finishing touch that makes it feel special?
• Its savory, glossy sauce with soy and oyster sauce, plus ginger and garlic gives it so much flavor.
• Some might opt for a low-calorie meal, while others prefer a menu packed with lean protein or even a vegetarian dinner.
• Stay on track with healthy recipes from morning to night.
• If you don’t have a go-to veggie burger, you can make our mushroom-quinoa one without any toppings.
• Before you jump into any new eating plan, it’s smart to make sure it’s been mapped out by nutritionists first—just like this one.

“A structured plan like this can help you practice and understand the building blocks that make up a balanced diet. Get Ree’s Black-Eyed Pea Soup with Sausage and Greens recipe.

Sheet Pan Maple Glazed Chicken with Vegetables

She quickly realized that it’s not just possible, but it can actually be enjoyable! And the best https://unimeal-review.com/ way to start is to have a strong lineup of healthy dinner recipes to choose from. An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt.

Day 5: Dinner

At just 265 calories/serving, you can combine barbecue sauce, Dijon and 1 teaspoon of peeled orange to make our barbecue cutlets with citrus slaw. Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato. Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil. Our flavorful recipe can be cooked up in under half an hour and it reheats well for leftovers. Stay on track with healthy recipes from morning to night. Browse our collection of easy, tasty eats that fit any lifestyle.

Day 2: Dinner

This stir-fry will satisfy all your takeout cravings. Its savory, glossy sauce with soy and oyster sauce, plus ginger and garlic gives it so much flavor. The quick broccoli blanch is the trick that keeps it bright and crisp, especially over steamed rice. Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. If you don’t have a go-to veggie burger, you can make our mushroom-quinoa one without any toppings. Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie.

Minestrone Soup

Serve over salad greens and alongside one 100% stone ground corn tortilla and a piece of fruit. It’s not always easy to eat healthy—especially if you’re trying to feed a hungry family! A few years back, Ree Drummond herself embarked on a weight loss journey that led to a new way of eating.

Sheet Pan Ginger Soy Glazed Salmon

Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Combine 3/4 cup bran flakes, 1 banana and 1 cup unimeal review fat-free milk in a bowl. This is such a simple yet satisfying way to start your day.