A delicious way to lose weight with 7 day diet plan. This 1200 calories meal plan is designed by EatingWell nutritionists and culinary experts to offer healthy and delicious weight-loss meals. We have done the hard work of planning for you and set out seven full days of meals and refreshments. The calorie totals are listed next to each meal so you can easily exchange things as you see fit. Keep in mind that this meal plan is controlled by calories, fiber and sodium. If a particular nutrient is a concern, consider talking to your health care provider about supplementing or modifying this plan to better meet your individual nutritional needs. Not sure if this is the right plan for you? Calculate your calorie level and find the 7 day diet plan that works best for you.
Plan to Follow
If you have little time, you can prepare the ravioli and vegetable soup. Other things you can do for the week include Carrot and Ginger Vinaigrette, Maple-Nut Granola and Avocado and Yogurt Sauce. Here are the 7 day diet plan mentioned below.
Day 1
Recipe in the photo: 
Ravioli & Vegetable Soup
Breakfast (266 calories)
Egg and avocado toast
- 1 slice of wholemeal bread
- 1/4 of medium avocado
- 1 large egg, cooked in 1/4 teaspoon. olive oil or skillet with a thin layer of cooking spray (1 second spray)
- Put the egg on top with a pinch of salt and pepper (1/16 teaspoon) each
- 1 clementine
Morning Snack (61 Calories)
- 1/3 cup of blueberries
- 1/4 cup of non-fat Greek yogurt
Lunch (341 Calories)
- 2 cups of ravioli and vegetable soup
- 1 tomato and cheddar cheese toast
Snack the Afternoon (93 Calories)
- 3 tablespoons. hummus
- 1 cup of sliced cucumber
Dinner (451 Calories)
Salmon and vegetables
- 4 oz. baked salmon
- 1 cup of roasted Brussels sprouts
- 1/2 cup of brown rice
- 1 tbsp. nuts
- 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.).
Cover the Brussels sprouts in 1/2 teaspoon. Olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover the salmon with 1/4 teaspoon. olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon sprinkled with vinaigrette and topped with nuts. Plan ahead: make the Maple-Nut granola for tomorrow. You can also buy granola, to make things easier. Try to get a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.
Day 2
Recipe in the photo: Delicata Squash & Tofu Curry
Breakfast (266 calories)
Egg and avocado toast
- 1 slice of wholemeal bread
- 1/4 of medium avocado
- 1 large egg, cooked in 1/4 teaspoon. olive oil or skillet with a thin layer of cooking spray (1 second spray)
- Put the egg on top with a pinch of pepper (1/16 teaspoon)
- 1 clementine
Morning Snack (134 Calories)
- 5 dried apricots
- 7 walnut halves
Lunch (295 Calories)
Soup left over
- 2 cups of ravioli and vegetable soup
- 1 clementine
Afternoon snack (93 Calories)
- 3 tablespoons. hummus
- 1 cup of sliced cucumber
Dinner (424 Calories)
- 1 1/2 cups of Delicata Squash and Tofu Curry
- 1/2 cup of brown rice
Plan ahead: boil two eggs, save one for day five. Prepare the carrot and ginger vinaigrette or opt for an Asian style dressing bought in the store. When buying salad dressing, choose one made with healthy fats, such as 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 delicatessen products, choose low sodium and preservative free options.
Day 3
Recipe in the photo: stuffed peppers in Moroccan style
Breakfast (267 Calories)
- 1/4 cup of maple and walnut granola
- 3/4 cup of non-fat and fat-free Greek yogurt
- 1/2 cup of blueberries
Morning Snack (35 Calories)
- 1 clementine
Lunch (351 Calories)
Apple and Cheddar Pita Pocket
- 1 whole wheat pita (6-1 / 2-inch)
- 1 tablespoon. mustard
- 1/2 medium apple, sliced
- 1 oz cheddar cheese
- 1 cup of mixed green leaves
Cut the pita in half and spread the mustard on the inside. Fill with slices of apple and cheese. Toast until the cheese begins to melt. Add the greens and serve.
Afternoon Snack (47 Calories)
- 1/2 apple medium
Dinner (457 Calories)
- 1 serving (1 pepper) of Moroccan style stuffed peppers
- 2 cups of spinach
Sauté the spinach in 1 tsp. of olive oil and a pinch of salt and pepper (1/16 teaspoon each)
Evening Snack (50 Calories)
- 1 tablespoon. chocolate sparks, preferably bitter chocolate
Plan ahead: do the avocado and yogurt dip for tomorrow. You can substitute the hummus bought in the store by the dip, if you wish.
Day 4
Recipe in the photo: Hot lentil salad with sausages and apple
Breakfast (267 Calories)
- 1/4 cup of maple and walnut granola
- 3/4 cup of non-fat and fat-free Greek yogurt
- 1/2 cup of blueberries
Morning Snack (83 Calories)
- 1 hardboiled egg
- 1 teaspoon spicy sauce, if desired
Lunch (336 Calories)
- 2 cups mixed vegetables
- 3 oz. cooked chicken breast
- 1/2 medium red pepper, sliced
- 1/4 cup grated carrots
- 1 clementine
- 2 tablespoons Carrot and ginger
Vinaigrette Combine ingredients and salad with vinaigrette.
Snack the Afternoon (86 Calories)
- 4 dried apricots
- 4 walnut halves
Dinner (444 Calories)
- 2 1/4 cup hot lentil salad with sausage and apple
- 1/2 cup quick pickled beet
Day 5
Recipe in the photo: Quick Chicken Tikka Masala
Breakfast (266 Calories)
- 1 cup of whole grain cereal
- 3/4 cup of skim milk
- 1/2 cup of blueberries
Morning Snack (101 Calories)
- 2 medium carrots
- 2 tablespoons. Avocado and yogurt dip
Lunch (314 Calories)
- 1 tomato and cheddar cheese toast
- 2 cups of mixed vegetables
- 3 tablespoons. grated carrot
- 1/2 cup cucumber, sliced
- 1 hard-boiled egg
- 1 tbsp. Dry roasted almonds without salt
Vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil and balsamic vinegar.
Snack the Afternoon (93 Calories)
- 3 dried apricots
- 1/3 cup nonfat Greek yogurt naturally
- 1 1/2 tsp. chopped nuts
Dinner (427 Calories)
- 1 1/2 cups of quick chicken Tikka Masala
- 1/2 cup of brown rice
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 delicatessen products, choose low sodium and preservative free options.
Day 6
Recipe in the photo: Korean Beef Stir-Fry
Breakfast (266 Calories)
- 1 cup of whole grain cereal
- 3/4 cup of skim milk
- 1/2 cup of blueberries
Morning Snack (66 Calories)
- 2 tablespoons. Avocado and yogurt dip
- 1 cup of sliced cucumber
Lunch (325 Calories)
Leftover chicken Tikka Masala
- 1 1/2 cups quick chicken Tikka Masala
- 1 cup of spinach
Reheat the chicken on top of the spinach in the microwave.
Snack the Afternoon (35 Calories)
1 clementine
Dinner (507 Calories)
- 2 cups sautéed Korean beef
- 1/2 cup boiled buckwheat noodles (about 1 ounce dry noodles)
Day 7
Recipe in the photo: mushroom pizza with arugula and pecorino
Breakfast (266 Calories)
- 1 cup of whole grain cereal
- 3/4 cup of skim milk
- 1/2 cup of blueberries
Morning Snack (117 Calories)
- 4 tablespoons. Avocado and yogurt dip
- 1 cup of sliced cucumber
Lunch (301 Calories)
- 2 cups mixed vegetables
- 3 oz. cooked chicken breast
- 1/2 medium red pepper, sliced
- 1/4 cup shredded carrots
- 2 tablespoons Carrot and ginger
Vinaigrette Combine the ingredients and the top salad with vinaigrette.
Snack the Afternoon (42 Calories)
- 5 dried apricots
Dinner (494 Calories)
- 1 serving (1/4 pizza) Mushroom pizza with arugula and pecorino.
Hope the 7 day diet plan here is going to help you lose weight in a health way.
