Sample Meal Plan To Lose Weight (1200 Calories Per Day)

28 Day Meal Plan to Lose Weight @1200 Calories Per Day

1200 calorie menu- Day 1

• BREAKFAST
• Dried Fruit Compote with Green Tea & Lemon
• Whole-wheat toast (1 slice)
• Skim milk (1 cup)
• Apricot jam (1 tablespoon)
• LUNCH
• Herbed Zucchini Soup or 
• Green Gazpacho
• Whole-wheat pita bread (1/2 medium pita)
• Peach (1 small)
• SNACK
  
  • Cottage Cheese Veggie Dip
  • Multigrain rice cake (1 cake)
• DINNER
  
  • Tilapia & Summer Vegetable Packets
     or
    Grilled Sirloin with a Coffee Bean-Peppercorn Crust
  • Brown rice (1/2 cup, cooked)
  • Steamed broccoli (1 cup)
  • Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

• BREAKFAST
  
  • Quick Breakfast Taco
  • Blueberries (1 cup)
  • Nonfat plain yogurt (1/2 cup)
• LUNCH
  
  • Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
     or
    Greek Revival Salad
  • Garbanzo beans (1/2 cup)
  • Whole-grain bread (1 slice)
• SNACK
  
  • Orange (1 large)
• DINNER
  
  • Mustard-Maple Pork Tenderloin
     or
    Indonesian Tofu Satés
  • Braised kale (1 cup)
  • Quick-cooking barley (1/2 cup, cooked)
  • Roasted Grapes

Diet 1200 calorie menu - Day 3

• BREAKFAST
  
  • Banana-Berry Smoothie
  • Whole-wheat English muffin (1/2 muffin)
  • Peanut butter (2 teaspoons)
• LUNCH
  
  • BBQ Chicken Sandwich
     or
    Quick Shrimp Enchilada Bake
  • Romaine Salad (Marouli Salata)
  • Skim milk (1 cup)
• SNACK
  
  • Whole-grain bread (1 slice)
  • Mozzarella cheese (1 oz.)
• DINNER
  
  • Sausage Gumbo
     or
    Hungarian Beef Goulash
  • Red & White Salad
  • Citrus-Infused Strawberries

Diet 1200 calorie menu - Day 4

• BREAKFAST
  
  • Strawberry & Cream Cheese Sandwich
  • Scrambled Eggs with Smoked Salmon
• LUNCH
  
  • Catalan Sauteed Polenta & Butter Beans
     or
    Red Lentil Soup with a Spicy Sizzle
  • The EatingWell Diet House Salad
  • Apple (1 cup, quartered)
• SNACK
  
  • Nonfat plain yogurt (6 oz.)
• DINNER
  
  • Grilled Chicken Tenders with Cilantro Pesto
     or
    Kohlrabi & Ham Gratin
  • Baby Spinach Salad with Raspberry Vinaigrette
  • Lemon Lovers' Asparagus
  • Whole-wheat couscous (1/2 cup, cooked)
  • Rhubarb-Vanilla Compote 

Diet 1200 calorie menu - Day 5

• BREAKFAST
  
  • Bran flake cereal (1 cup)
  • Skim milk (1 cup)
  • Banana (1/2 cup, sliced)
• LUNCH
  
  • BLT Salad
     or
    Asian Slaw with Tofu & Shiitake Mushrooms
  • Whole-wheat roll
  • Grapes (1 cup)
• SNACK
  
  • Cucumbers & Cottage Cheese
• DINNER
  
  • Salmon with Roasted Chile-Mango Sauce
     or
    Peppered Turkey with Cranberry-Grape Relish
  • Roasted green beans (1 cup)
  • Brown rice (1/2 cup, cooked)
  • Broiled Mango 

Diet 1200 calorie menu - Day 6

• BREAKFAST
  
  • Mango Lassi Smoothie
  • Whole-grain bread (1 slice)
  • Goat cheese (1 oz, soft)
• LUNCH
  
  • Turkey & Tomato Panini
     or
    Turkish-Style Pizza
  • Apricot (1 cup, halves)
• SNACK
  
  • Butter-Bean Spread
  • Multigrain rice cake (1 cake)
  • Grapes (1 cup)
• DINNER
  
  • The EatingWell Taco
     or
    Chicken Fajitas
  • Fresh Tomato Salsa
  • Green Papaya Salad
  • Calabacitas
  • Pineapple Empanaditas 

Diet 1200 calorie menu - Day 7

• BREAKFAST
  
  • Lemon-Raspberry Muffins
     or
    Breakfast Pigs in a Blanket
  • Nonfat plain yogurt (1/2 cup)
  • Grapefruit (1/2)
• LUNCH
  
  • Quinoa & Smoked Tofu Salad
     or
    Broccoli-Cheese Pie
  • Whole-wheat pita bread (1 medium pita)
  • Skim milk (1 cup)
• SNACK
  
  • Whole-wheat pretzels (1 oz.)
• DINNER
  
  • Turkey-Mushroom Burgers
  • Roasted Broccoli with Lemon
  • Romaine Salad (Marouli Salata)
  • Cinnamon Oranges
     or
    Vanilla Nectarines

Diet 1200 calorie menu - Day 8

• BREAKFAST
  
  • Baked Apple-Cinnamon French Toast
  • Blueberries (1 cup)
  • Nonfat plain yogurt (1/2 cup)
• LUNCH
  
  • Catalan Sauteed Polenta & Butter Beans
     or
    Thai Beef Salad
  • Skim milk (1 cup)
• SNACK
  
  • Pickled Beets & Cheese
• DINNER
  
  • Garlic-Roasted Pork (Pernil)
     or
    Basic Chicken Sauté
  • Calabacitas
  • Brown rice (1/2 cup, cooked)
  • Cherries with Ricotta & Toasted Almonds

Diet 1200 calorie menu - Day 9

• BREAKFAST
  
  • Skim milk (1 cup)
  • Whole-wheat bagel (1/2 small bagel)
  • Low-fat cream cheese (1 Tbsp.)
  • Cantaloupe (1 cup, cubed)
• LUNCH
  
  • Spring Pea & Scallion Soup
     or
    Fresh Corn & Red Pepper Bisque
  • Whole-grain bread (1 slice)
  • Butter-Bean Spread
  • Peach (1 small)
• SNACK
  
  • Cheesy Popcorn
  • Apricot (1 cup, halves)
• DINNER
  
  • Grilled Tuna with Olive Relish
     or
    Shrimp with Mango & Basil
  • Quick-cooking barley (1/2 cup)
  • Steamed cauliflower (1/2 cup)
  • Baby Spinach Salad with Raspberry Vinaigrette
  • Strawberry-Raspberry Sundaes 

Diet 1200 calorie menu - Day 10

• BREAKFAST
  
  • Papaya Smoothie
  • Whole-wheat English muffin (1/2 muffin)
  • Peanut butter (2 teaspoons)
• LUNCH
  
  • Bistro Flank Steak Sandwich
     or
    Southwestern Cheese Panini
  • Japanese Cucumber Salad
• SNACK
  
  • Nonfat plain yogurt (1/2 cup)
  • Pineapple (1 cup, canned)
• DINNER
  
  • Mini Chile Relleno Casseroles
     or
    Summer Squash & White Bean Sauté
  • Grilled Tomato Gazpacho
  • Whole-wheat toast (1 slice)
  • Strawberries (1 cup)

Diet 1200 calorie menu - Day 11

• BREAKFAST
  
  • Oatmeal (1/2 cup, cooked)
  • Strawberries (1 cup)
  • Skim milk (1 cup)
• LUNCH
  
  • Curried Waldorf Salad
     or
    Tuscan Tuna & White Bean Salad
  • Whole-wheat pita bread (1 medium pita)
  • Sesame Carrots
• SNACK
  
  • Banana (1/2 cup, sliced)
  • Peanut butter (1 tablespoons)
• DINNER
  
  • Bistro Beef Tenderloin
     or
    Spice-Crusted Chicken Breast
  • Steamed Brussels sprouts (1 cup)
  • Brown rice (1/2 cup, cooked)
  • Pina Colada Yogurt Parfait
     or
    Farmer's Cheese & Strawberries 

Diet 1200 calorie menu - Day 12

• BREAKFAST
  
  • Southwestern Tofu Scramble
  • Whole-wheat toast (1 slice)
  • Skim milk (1 cup)
• LUNCH
  
  • Broccoli, Cannellini Bean & Cheddar Soup
     or
    Spicy Kidney Bean & Bell Pepper Ragout
  • Whole-wheat roll
  • Apple (1 cup, quartered)
• SNACK
  
  • Orange (1 large)
• DINNER
  
  • Grilled Salmon with Mustard & Herbs
     or
    Pork Tenderloin with Fennel
  • Brown rice (1/2 cup, cooked)
  • Backyard Coleslaw
  • Pineapple (1/2 cup, fresh)

Diet 1200 calorie menu - Day 13

• BREAKFAST
  
  • Spinach & Tomato Omelet
  • Grapefruit (1/2)
• LUNCH
  
  • Manhattan Crab Chowder
     or
    Chicken-Sausage & Kale Stew
  • Wheat melba crackers (1 oz.)
  • Peach (1 small)
• SNACK
  
  • Whole-wheat pretzels (1 oz.)
• DINNER
  
  • Five-Spice Roasted Duck Breasts
     or
    Coconut-Lime Chicken & Snow Peas
  • Arugula & Strawberry Salad
  • Couscous Tabbouleh
  • Nonfat plain yogurt (1/2 cup)
  • Blueberries (1/2 cup)

Diet 1200 calorie menu - Day 13

• BREAKFAST
  
  • Spinach & Tomato Omelet
  • Grapefruit (1/2)
• LUNCH
  
  • Manhattan Crab Chowder
     or
    Chicken-Sausage & Kale Stew
  • Wheat melba crackers (1 oz.)
  • Peach (1 small)
• SNACK
  
  • Whole-wheat pretzels (1 oz.)
• DINNER
  
  • Five-Spice Roasted Duck Breasts
     or
    Coconut-Lime Chicken & Snow Peas
  • Arugula & Strawberry Salad
  • Couscous Tabbouleh
  • Nonfat plain yogurt (1/2 cup)
  • Blueberries (1/2 cup)

Diet 1200 calorie menu - Day 14

• BREAKFAST
  
  • Whole-wheat English muffin
  • Strawberry jam (1 tbsp)
  • Nonfat plain yogurt (1/2 cup)
  • Blueberries (1/2 cup)
• LUNCH
  
  • Turkey & Balsamic Onion Quesadillas
     or
    Arugula & Chicken Sausage Bread Pudding
  • Romaine Salad (Marouli Salata)
• SNACK
  
  • Whole-wheat pretzels (1 oz.)
  • Grapes (1 cup)
• DINNER
  
  • Roasted Halibut with Pickled Beets (Stegte Helleflynder med Rødbeder)
     or
    Moroccan-Spiced Chicken Breasts
  • Bulgur (1/2 cup, cooked)
  • Baked sweet potato (1 medium)
  • Citrus-Infused Strawberries 

Diet 1200 calorie menu - Day 15

• BREAKFAST
  
  • Cranberry Muesli
  • Blueberries (1 cup)
  • Skim milk (1 cup)
• LUNCH
  
  • Mini Chile Relleno Casseroles
     or
    Golden Chicken with Spicy Refried Beans
  • Corn tortilla (6 inch)
  • The EatingWell Diet House Salad
• SNACK
  
  • Orange (1 large)
• DINNER
  
  • Prosciutto-Wrapped Scallops with Spinach
     or
    Pan-Roasted Chicken & Gravy
  • Brown rice (1/2 cup, cooked)
  • Steamed broccoli (1 cup)

Diet 1200 calorie menu - Day 16

• BREAKFAST
  
  • Banana-Berry Smoothie
  • Whole-grain bread (1 slice)
  • Peanut butter (2 teaspoons)
• LUNCH
  
  • Warm Salad of Thyme-Crusted Tuna & Arugula
     or
    Grilled Rib-eye with Tomato Salad & Chimichurri Sauce
  • Wasa crispbread (1 cracker)
  • Fat-free cheese (1 slice)
• SNACK
  
  • Nonfat plain yogurt (8 oz.)
• DINNER
  
  • Grilled Chicken Ratatouille
     or
    Baked Cod with Chorizo & White Beans
  • Brown rice (1/2 cup, cooked)
  • Tea-Scented Mandarins
  •  

Diet 1200 calorie menu - Day 17

• BREAKFAST
  
  • Herb & Onion Frittata
  • Skim milk (1 cup)
  • Apple (1 cup, quartered)
• LUNCH
  
  • Grilled Chicken Salad with a Fresh Strawberry Dressing
     or
    Grilled Pork Tenderloin Salad
  • Whole-wheat pita bread (1/2 medium pita)
• SNACK
  
  • Cheesy Popcorn
• DINNER
  
  • Summer Vegetable Crêpes
     or
    Tuna with Ginger, Papaya & Red Pepper Salsa
  • Quick-cooking barley (1/2 cup)
  • Melon (1/2 cup, cubes)

Diet 1200 calorie menu - Day 18

• BREAKFAST
  
  • Egg & Salmon Sandwich
  • Skim milk (1 cup)
  • Melon (1 cup, cubes)
• LUNCH
  
  • Middle Eastern Chickpea Platter
     or
    Peanut Tofu Wrap
  • Apricot (1/2 cup, halves)
• SNACK
  
  • Ranch Dip & Crunchy Vegetables
• DINNER
  
  • Grilled Beef Tenderloin & Escarole
     or
    Chicken with Leek & Mushroom Sauce
  • Brown rice (1/2 cup, cooked)

Diet 1200 calorie menu - Day 19

• BREAKFAST
  
  • Maple-Nut Granola
  • Grapefruit (1/2)
  • Skim milk (1 cup)
• LUNCH
  
  • Herbed Zucchini Soup
     or
    Barley-Root Vegetable Chowder
  • Whole-wheat toast (2 slices)
  • Fat-free cheese (2 slices)
• SNACK
  
  • Hummus & Vegetables
• DINNER
  
  • The EatingWell Taco
     or
    White Beans, Spinach & Tomatoes over Parmesan Toasts
  • Rainbow Chopped Salad
  • Banana (1/2 cup, sliced)

Diet 1200 calorie menu - Day 20

• BREAKFAST
  
  • Oatmeal (1 cup, cooked)
  • Skim milk (1 cup)
  • Melon (1 cup, cubes)
• LUNCH
  
  • Skim milk (1 cup)
  • EatingWell Power Salad
     or
    Collard Green & Black-Eyed Pea Soup
  • Whole-wheat breadsticks (1 8" stick)
  • Nectarine (1 small)
• SNACK
  
  • Cucumbers & Cottage Cheese
• DINNER
  
  • Crab Cake Burgers
     or
    Chicken en Papillote
  • Oven Sweet Potato Fries
  • Mexican Coleslaw
  • Frozen Fudge Bars
  •  

Diet 1200 calorie menu - Day 21

• BREAKFAST
  
  • Spinach & Tomato Omelet
  • Nonfat plain yogurt (1 cup)
  • Grapefruit (1/2)
• LUNCH
  
  • Black Bean Nacho Pizza
     or
    Middle Eastern Lamb Stew
  • The EatingWell Diet House Salad
• SNACK
  
  • Radish Crispbread
  • Fat-free cheese (2 slices)
• DINNER
  
  • Almond-Crusted Chicken Fingers
     or
    Black-Eyed Peas with Greens & Smoked Tofu
  • Mary's Zucchini with Parmesan
  • Brown rice (1/2 cup, cooked)

Diet 1200 calorie menu - Day 22

• BREAKFAST
  
  • Bran flake cereal (1 cup)
  • Skim milk (1 cup)
  • Melon (1 cup, cubes)
• LUNCH
  
  • Broccoli & Goat Cheese Souffle
     or
    Grilled Vegetable & Feta Panini
  • The EatingWell Diet House Salad
• SNACK
  
  • Hummus & Vegetables
• DINNER
  
  • Warm Salad of Greens, Italian Sausage & Potatoes
     or
    Twice-Baked Goat Cheese Soufflés on a Bed of Mixed Greens
  • Garlic-Tomato Toasts
  • Steamed broccoli (1/2 cup)
  • Strawberries Dipped in Chocolate
  •  

Diet 1200 calorie menu - Day 23

• BREAKFAST
  
  • Quick Breakfast Taco
  • Skim milk (1 cup)
  • Apple (1 cup, quartered)
• LUNCH
  
  • Pasta with Roasted Red Peppers & Capers
     or
    Apple, Sauerkraut & Cheddar Quesadillas
  • Celery sticks (1 cup)
• SNACK
  
  • Low-fat vanilla yogurt (8 oz.)
  • Raspberries (1/2 cup)
• DINNER
  
  • Grilled Pork Tenderloin with Mustard, Rosemary & Apple Marinade
     or
    Apple-Shallot Roasted Turkey
  • Buttermilk-Herb Mashed Potatoes
  • Warm Apple-Cabbage Slaw
  • Balsamic-Vinegar Spiked Strawberries
  •  

Diet 1200 calorie menu - Day 24

• BREAKFAST
  
  • Lemon-Raspberry Muffins
  • Nonfat plain yogurt (1/2 cup)
  • Grapefruit (1/2)
• LUNCH
  
  • Asian-Style Grilled Tofu with Greens
     or
    Veggie-Burger Pitas
  • Nectarine (1 small)
  • Wasa crispbread (2 crackers)
• SNACK
  
  • Gorp
• DINNER
  
  • Sauteed Flounder with Orange-Shallot Sauce
     or
    Chutney-Glazed Chicken
  • Basic Green Salad with Vinaigrette
  • Quick-cooking barley (1/2 cup)
  • Melon (1 cup, cubes)

Diet 1200 calorie menu - Day 25

• BREAKFAST
  
  • Scrambled Egg with Tofu
  • Banana (1/2 cup, sliced)
  • Skim milk (1 cup)
• LUNCH
  
  • Shrimp Salad-Stuffed Tomatoes
     or
    Thai Grilled Chicken & Broccoli on Napa Cabbage
  • Wasa crispbread (1 cracker)
• SNACK
  
  • Cajun Spiced Hard-Boiled Egg
  • Fat-free cheese (1 slice)
• DINNER
  
  • Florentine Ravioli
     or
    Linguine with Escarole & Shrimp
  • Bean & Tomato Salad with Honey Vinaigrette
  • Raspberry-Mango Sundae
  •  

Diet 1200 calorie menu - Day 26

• BREAKFAST
  
  • Oatmeal (1 cup, cooked)
  • Low-fat vanilla yogurt (6 oz.)
  • Orange (1 large)
• LUNCH
  
  • EatingWell Power Salad
     or
    Coconut-Lime Chicken & Snow Peas
  • Wasa crispbread (2 crackers)
• SNACK
  
  • Avocado Tea Sandwiches
  • Fat-free cheese (2 slices)
• DINNER
  
  • Golden Polenta & Egg with Mustard Sauce
     or
    Buffalo Chicken Wrap
  • Steamed broccoli (1 cup)
  • Frosted Grapes
  •  

Diet 1200 calorie menu - Day 27

• BREAKFAST
  
  • Banana-Berry Smoothie
  • Whole-wheat English muffin (1/2)
  • Peanut butter (1 tablespoon)
• LUNCH
  
  • Roasted Tomato Soup
  • Couscous & Fruit Salad
     or
    Warm Chicken Salad with Pine Nuts
  • Whole-wheat pita bread (1/2 medium pita)
  • Fat-free cheese (1 slice)
• DINNER
  
  • Ultimate Beef Chili
     or
    Chile, Potato & Cheese Omelet
  • Steamed broccoli (1 cup)
  • Cinnamon Oranges
     or
    Basil-Cinnamon Peaches
  • Skim milk (1 cup)

Diet 1200 calorie menu - Day 28

• BREAKFAST
  
  • Herb & Onion Frittata
  • Skim milk (1 cup)
  • Blueberries (1 cup)
• LUNCH
  
  • Lentil & Almond Burgers
     or
    Quinoa & Smoked Tofu Salad
  • Mediterranean Roasted Broccoli & Tomatoes
     or
    Artichoke & White Bean Soup
• SNACK
  
  • Cottage Cheese Veggie Dip
  • Celery sticks (1 cup)
• DINNER
  
  • Oven-Fried Chicken
     or
    Tuna & Tomatoes Provencale
  • Oven Fries for Two
  • Watercress Salad
  • Melon (1/2 cup, cubes)