7-Day Meal Plan to Lose 1,200 Calories
A full week of sample meals at ~1,200 calories per day, with easy upgrades to 1,500 or 1,800 calories.
This sample 7-day plan targets about 1,200 calories per day to support a moderate deficit. Each day includes breakfast, two snacks, lunch, and dinner, with optional add-ons to bring the day to 1,500 or 1,800 calories. Use it as a template and swap in your own recipes that match the calorie ranges.
Day 1
- Breakfast (271 cal): 1 serving Baked Banana-Nut Oatmeal Cups, 1 medium apple.
- A.M. Snack (35 cal): 1 clementine.
- Lunch (325 cal): 1 serving Veggie & Hummus Sandwich.
- P.M. Snack (105 cal): 1 medium banana.
- Dinner (468 cal): 1 serving Sheet-Pan Chicken Fajita Bowls with ½ cup cooked brown rice.
Daily Totals: 1,203 cal, 66 g protein, 177 g carb, 34 g fibre, 32 g fat, 1,186 mg sodium.
Make it 1,500 cal: Add ½ cup Greek yogurt to A.M. snack and ¼ cup unsalted roasted almonds to P.M. snack. Make it 1,800 cal: Add another serving of Baked Banana-Nut Oatmeal Cups at breakfast, ½ cup Greek yogurt to A.M. snack, ¼ cup unsalted roasted almonds to P.M. snack, and ½ avocado to dinner.
Day 2
- Breakfast (271 cal): 1 serving Baked Banana-Nut Oatmeal Cups, 1 medium apple.
- A.M. Snack (192 cal): 1 oz Cheddar cheese, 1 hard-boiled egg.
- Lunch (344 cal): 1 serving Chipotle-Lime Cauliflower Taco Bowls.
- P.M. Snack (35 cal): 1 clementine.
- Dinner (373 cal): 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce.
Daily Totals: 1,215 cal, 45 g protein, 158 g carb, 30 g fibre, 50 g fat, 1,488 mg sodium.
Make it 1,500 cal: Add another ounce Cheddar to A.M. snack and 1 medium banana to lunch. Make it 1,800 cal: Add another serving of Baked Banana-Nut Oatmeal Cups at breakfast, another ounce Cheddar and 1 hard-boiled egg to A.M. snack, 1 medium banana to lunch, and ½ cup cottage cheese to P.M. snack.
Day 3
- Breakfast (271 cal): 1 serving Baked Banana-Nut Oatmeal Cups, 1 medium apple.
- A.M. Snack (70 cal): 2 clementines.
- Lunch (344 cal): 1 serving Chipotle-Lime Cauliflower Taco Bowls.
- P.M. Snack (105 cal): 1 medium banana.
- Dinner (401 cal): 1 serving Easy Salmon Cakes over 2 cups baby spinach.
Daily Totals: 1,190 cal, 59 g protein, 176 g carb, 35 g fibre, 36 g fat, 1,534 mg sodium.
Make it 1,500 cal: Add ½ cup Greek yogurt to A.M. snack and ¼ cup unsalted roasted almonds to P.M. snack. Make it 1,800 cal: Add another serving of Baked Banana-Nut Oatmeal Cups at breakfast, ½ cup Greek yogurt to A.M. snack, ¼ cup unsalted roasted almonds to P.M. snack, and ½ avocado to dinner.
Day 4
- Breakfast (287 cal): 1 serving Muesli with Raspberries.
- A.M. Snack (35 cal): 1 clementine.
- Lunch (344 cal): 1 serving Chipotle-Lime Cauliflower Taco Bowls.
- P.M. Snack (32 cal): ½ cup raspberries.
- Dinner (521 cal): 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce.
Daily Totals: 1,220 cal, 62 g protein, 159 g carb, 42 g fibre, 46 g fat, 1,109 mg sodium.
Make it 1,500 cal: Add ¼ cup unsalted roasted almonds and ½ cup cottage cheese to P.M. snack. Make it 1,800 cal: Add ¼ cup unsalted roasted almonds and ½ cup cottage cheese to P.M. snack, plus 1 serving 2-Ingredient Peanut Butter Banana Ice Cream.
Day 5
- Breakfast (287 cal): 1 serving Muesli with Raspberries.
- A.M. Snack (135 cal): ½ oz Cheddar cheese, 1 hard-boiled egg.
- Lunch (344 cal): 1 serving Chipotle-Lime Cauliflower Taco Bowls.
- P.M. Snack: none in base plan.
- Dinner (454 cal): 1 serving Spinach Ravioli with Artichokes & Olives.
Daily Totals: 1,220 cal, 51 g protein, 161 g carb, 39 g fibre, 49 g fat, 1,478 mg sodium.
Make it 1,500 cal: Add 1 medium banana and ¼ cup unsalted roasted almonds for P.M. snack. Make it 1,800 cal: Add ½ avocado to lunch, 1 medium banana and ¼ cup unsalted roasted almonds for P.M. snack, and 1 medium apple to dinner.
Day 6
- Breakfast (287 cal): 1 serving Muesli with Raspberries.
- A.M. Snack (95 cal): 1 medium apple.
- Lunch (325 cal): 1 serving Veggie & Hummus Sandwich.
- P.M. Snack (77 cal): 1 hard-boiled egg.
- Dinner (405 cal): 1 serving Curried Sweet Potato & Peanut Soup, 1 (1-inch) slice whole-wheat baguette.
Daily Totals: 1,190 cal, 47 g protein, 168 g carb, 38 g fibre, 46 g fat, 1,281 mg sodium.
Make it 1,500 cal: Add 1 tbsp natural peanut butter to A.M. snack and 1 oz Cheddar to P.M. snack. Make it 1,800 cal: Add 1 tbsp natural peanut butter to A.M. snack, 1 oz Cheddar to P.M. snack, and 1 serving 2-Ingredient Peanut Butter Banana Ice Cream.
Day 7
- Breakfast (285 cal): 1 serving "Egg in a Hole" Peppers with Avocado Salsa.
- A.M. Snack: none in base plan.
- Lunch (345 cal): 1 serving Curried Sweet Potato & Peanut Soup.
- P.M. Snack (220 cal): 1 cup raspberries, 1 oz dark chocolate.
- Dinner (371 cal): 1 serving Spinach & Artichoke Dip Pasta.
Daily Totals: 1,221 cal, 47 g protein, 139 g carb, 32 g fibre, 58 g fat, 1,741 mg sodium.
Make it 1,500 cal: Add ½ cup Greek yogurt and ¼ cup unsalted roasted almonds to A.M. snack. Make it 1,800 cal: Add ½ cup Greek yogurt and ¼ cup unsalted roasted almonds to A.M. snack, and 1 serving Chocolate & Almond Butter Dates for evening snack.
Tips for success
- Prep oatmeal cups, hard-boiled eggs, and roasted vegetables on the weekend.
- Keep clementines, apples, bananas, and berries on hand for snacks.
- Drink water throughout the day; hunger can sometimes be thirst.
- Use the 1,500 or 1,800 add-ons if you’re active or feel too hungry.
This is a sample meal plan for education only and is not medical or dietetic advice. For a plan tailored to you, see a registered dietitian or your healthcare provider.