7-Day Diet Meal Plan to Lose Weight: 1,200 Calories – Telegraph
This 1,200-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight-loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note, this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this plan to better suit your individual nutrition needs.
Breakfast (266 calories) Avocado-Egg Toast • 1 slice whole-grain bread • 1/4 medium avocado • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) • Top egg with a pinch of salt and pepper (1/16 tsp. each) • 1 clementine
Morning Snack (61 calories) • 1/3 cup blueberries • 1/4 cup plain non-fat Greek yogurt
Dinner (451 calories) Salmon & Vegetables • 4 oz. baked salmon • 1 cup roasted Brussels sprouts • 1/2 cup brown rice • 1 Tbsp. walnuts • Salt and pepper to taste (1/8 tsp. each) Vinaigrette • Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).
Coat Brussels sprouts in 1/2 tsp. olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 tsp. each). Bake at 425 degrees F until done, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon drizzled with vinaigrette and topped with walnuts.
Plan Ahead: Make the Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
Breakfast (266 calories) Avocado-Egg Toast • 1 slice whole-grain bread • 1/4 medium avocado • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1 second spray) • Top egg with a pinch of pepper (1/16 tsp.) • 1 clementine
Plan Ahead:Hard-boil two eggs—save one for day five. Make theCarrot-Ginger Vinaigretteor opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, like olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Breakfast (267 calories) • 1/4 cup Maple-Nut Granola • 3/4 cup plain non-fat Greek yogurt • 1/2 cup blueberries
Morning Snack (35 calories) • 1 clementine
Lunch (351 calories) Apple & Cheddar Pita Pocket • 1 whole-wheat pita round (6-1/2-inch) • 1 Tbsp. mustard • 1/2 medium apple, sliced • 1 oz. Cheddar cheese • 1 cup mixed greens Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
Afternoon Snack (47 calories) • 1/2 medium apple
Dinner (457 calories) • 1 serving (1 pepper) Moroccan-Style Stuffed Peppers • 2 cups spinach Sautéspinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)
Plan Ahead:Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.
Lunch (301 calories) • 2 cups mixed greens • 3 oz. cooked chicken breast • 1/2 medium red bell pepper, sliced • 1/4 cup grated carrots • 2 Tbsp. Carrot-Ginger Vinaigrette Combine ingredients and top salad with vinaigrette.