1200 calorie meal plan for weight loss

This 1,200-calorie daily meal plan spans a complete month, featuring straightforward recipes and practical meal prep strategies to support your weight loss journey.

Designed for efficiency, the plan emphasizes ingredient reuse and creative use of leftovers, reducing both time and effort throughout the month. Weekly meal prep steps guide you in preparing for the week ahead, minimizing work during busy weekdays.

Week 1

Meal Prep for Your Week:

  1. Overnight on Day 1, prepare the Slow-Cooker Vegetable Soup for lunch on Day 2. Portion out two servings for lunches on Days 3 and 5. Freeze two additional servings for Week 3.
  2. Prepare Blueberry-Banana Overnight Oats on Day 1 for quick breakfasts.

Day 1:

  • Breakfast (271 calories): Avocado-Egg Toast
  • A.M. Snack (62 calories): 1 medium orange
  • Lunch (402 calories): Butternut Squash Soup with Avocado & Chickpeas
  • P.M. Snack (42 calories): 1 medium kiwi
  • Dinner (452 calories): Citrus Poached Salmon with Asparagus, Cauliflower Rice
  • Daily Totals: 1,229 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.

(Continue the plan for Days 2 to 7 with provided details)

Week 2

Meal Prep for Your Week:

  1. Prepare Meal-Prep Sheet-Pan Chicken Thighs for use in Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup. Store in an airtight container.
  2. Make Slow-Cooker Pasta e Fagioli Soup Freezer Pack for Days 12 and 13.
  3. When making Muffin-Tin Quiches with Smoked Cheddar & Potato for Day 8, wrap leftovers and refrigerate for up to 3 days or freeze for up to 1 month.

Day 8:

  • Breakfast (244 calories): 2 Muffin-Tin Quiches with Smoked Cheddar & Potato, Herbal Chamomile Health Tonic
  • A.M. Snack (84 calories): 1 cup blueberries
  • Lunch (345 calories): Curried Chicken Apple Wraps, 1 medium pear
  • P.M. Snack (130 calories): 1 cup raspberries, 1/2 cup nonfat plain Greek yogurt
  • Dinner (402 calories): Slow-Cooker Curried Butternut Squash Soup, Kale Salad with Beets & Wild Rice
  • Daily Totals: 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.

(Continue the plan for Days 9 to 14 with provided details)

Week 3

Meal Prep for Your Week:

  1. Have Slow-Cooker Vegetable Soup on Days 20 and 21. Remove from freezer on the evening of Day 19 to defrost overnight.
  2. Prepare Spicy Slaw Bowls with Shrimp & Edamame and store in airtight containers for Days 16 to 19. Keep cabbage mixture and dressing separate until ready to eat.

Day 15:

  • Breakfast (271 calories): Avocado-Egg Toast
  • A.M. Snack (52 calories): Apple Cider Vinegar Tonic, 1 plum
  • Lunch (325 calories): Veggie & Hummus Sandwich
  • P.M. Snack (127 calories): 1 cup raspberries, 1/4 cup nonfat plain Greek yogurt, 1 tsp. honey
  • Dinner (435 calories): Hawaiian Pork, Steamed Broccoli with Olive Oil, Lime Juice, Salt, and Pepper
  • Daily Totals: 1,210 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.

(Continue the plan for Days 16 to 21 with provided details)

Week 4

Meal Prep for Your Week:

  1. Make Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month.
  2. Have Blueberry-Pecan Pancakes for breakfast on Day 22. Reheat if frozen from Week 2.

Day 22:

  • Breakfast (289 calories): 2 Blueberry-Pecan Pancakes, 2 Tbsp. nonfat plain Greek yogurt, 1 tsp. maple syrup
  • A.M. Snack (96 calories): 1 1/4 cups raspberries
  • Lunch (377 calories): Stetson Chopped Salad
  • P.M. Snack (73 calories): Tossed Cucumber and Edamame with Lime Juice, Salt, and Pepper
  • Dinner (390 calories): Asian Beef Noodle Bowls, 1 kiwi
  • Daily Totals: 1,225 calories, 62 g protein, 147 g carbohydrates, 33 g fiber, 48 g fat, 1,325 mg sodium.

(Continue the plan for Days 23 to 28 with provided details)

Day 29:

Breakfast (292 calories):

  • 1 serving Avocado-Egg Toast
  • 1 cup blueberries

A.M. Snack (42 calories):

  • 1 medium orange

Lunch (435 calories):

  • 1 serving Slow-Cooker Curried Butternut Squash Soup
  • Kale Salad with Beets & Wild Rice

P.M. Snack (127 calories):

  • 1 cup raspberries
  • 1/4 cup nonfat plain Greek yogurt
  • 1 tsp. honey

Dinner (325 calories):

  • 1 serving Veggie & Hummus Sandwich

Daily Totals:

  • 1,221 calories, 55 g protein, 155 g carbohydrates, 32 g fiber, 48 g fat, 1,765 mg sodium.

Day 30:

Breakfast (244 calories):

  • 2 Muffin-Tin Quiches with Smoked Cheddar & Potato
  • Herbal Chamomile Health Tonic

A.M. Snack (84 calories):

  • 1 cup blueberries

Lunch (345 calories):

  • Curried Chicken Apple Wraps
  • 1 medium pear

P.M. Snack (130 calories):

  • 1 cup raspberries
  • 1/2 cup nonfat plain Greek yogurt

Dinner (402 calories):

  • 1 serving Slow-Cooker Curried Butternut Squash Soup
  • Kale Salad with Beets & Wild Rice

Daily Totals:

  • 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.

This meal plan provides a balance of macronutrients and micronutrients while keeping calorie intake in check. Adjust portion sizes based on your individual needs and consult with a healthcare professional or nutritionist before starting any weight loss plan