A Simple 7-Day, 1,200-Calorie Diet Meal Plan

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. “A structured plan like this can help you practice and understand the building blocks that make up a balanced diet. Then, you can change things up to suit your preferences and needs, as well as incorporate more of the nourishing foods your body wants to fully customize the plan for you,” says Stefani Sassos, M.S., R.D., C.D.N, nutrition and fitness lab director for the Good Housekeeping Institute.

While 1,200 calories may be the right amount for some people's health goals, it can be restrictive for many, so always consult with your doctor before deciding to follow a certain eating style, says Sassos. Depending on your daily activity level, we also suggest checking out our 1,300-, 1,400-, 1,500- and 1,800-calorie meal plans. Remember, healthier eating habits can revolve around many different goals such as lowering blood pressure or cholesterol—not just losing weight.

The week's worth of daily menus detailed below are all roughly 1,200 calories, give or take a few, but this plan is designed to be built upon and added to by increasing your servings of veggies at any opportunity and adding more fruits at snack time. 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.

Weight loss, health and body image are complex subjects—before deciding to try this diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.

Day 1: Breakfast

Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl. This is such a simple yet satisfying way to start your day. The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein.

Day 1: 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.

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.

Day 1: Dinner

Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories per serving). Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert and you can go to bed happy.

Day 2: Breakfast

Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Grab 1 or 2 hard-boiled eggs on your way out the door for extra protein as well as nutrients like choline.

Day 2: Lunch

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. Pair with 1 cup of fresh grapes. If you don't have a go-to veggie burger, you can make our mushroom-quinoa one without any toppings.

Day 2: 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.

Day 3: Breakfast

In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon. This well-balanced breakfast should keep you full until lunch.

Day 3: Lunch

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breasts with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.

Day 3: Dinner

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 4: Breakfast

Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of your choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait. The berries offer up fiber as well as antioxidants.

Day 4: Lunch

A soup and sandwich are a classic combo. 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. Eat with 2 cups raw veggies and 1/4 cup of hummus.

Day 4: Dinner

Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs and seasoning as desired. Pair with 1 cup of a 100% whole grain, like quinoa.

Get the Poached Salmon recipe.

Day 5: Breakfast

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.

Day 5: Lunch

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. It's a perfect savory-sweet lunchtime meal that has plenty of fiber and protein.

Day 5: Dinner

Make a quick sauce of balsamic vinegar, honey and fresh thyme to top off juicy pork tenderloin that comes in at just 370 calories/serving. Our recipe is so easy it will likely become a weeknight staple for you and your family.

Day 6: Breakfast

Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana, plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk. Bananas are an ideal match for the nut butter, but you could use an apple instead.

Day 6: Lunch

An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Our tuna salad recipe comes in at just 135 calories/serving. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Day 6: Dinner

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.

Day 7: Breakfast

Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg. Serve with 1 grapefruit. Don't knock it 'til you try it—this surprising flavor combo is super satisfying.

Day 7: Lunch

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens and alongside one 100% stone ground corn tortilla and a piece of fruit.

Day 7: Dinner

Serve 3 ounces broiled or grilled flank steak (we recommended our best-ever marinade steak) with one baked sweet potato with 1 teaspoon butter, 1 cup steamed zucchini and 1 1/2 cup berries. This may just become one of your favorite meals even when you're not counting calories.