7-Day 1200-Calorie Meal Plan
Updated: Jun. 11, 2024
Think a 1200-calorie diet is impossible to follow? Think again.
We’ve made sure you won’t feel deprived with these hearty lower-calorie breakfasts, lunches and dinners. Our meal plan comes in below 1200 calories, leaving you 300-400 calories for sides, snacks and drinks to balance out your day.
Continuing your weight-loss journey? Don’t miss these tasty and healthy dinner recipes.
Day 1 Breakfast: Carrot Cake Oatmeal
197 calories
This warm breakfast cereal made in the slow cooker is a great way to get your veggies in the morning and keep a healthy diet! For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado
Find healthy grab-and-go breakfast ideas here.
Day 1 Lunch: Chicken Tzatziki Cucumber Boats
312 calories
I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my fresh tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
Find our favorite 300-calorie lunch ideas here.
Day 1 Dinner: Potato-Topped Ground Beef Skillet
313 calories
The depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. I love recipes that I can cook and serve in the same skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra-meaty texture. —Fay Moreland, Wichita Falls, Texas
These 300-calorie dinners make it easy to stay on track!
Day 2 Breakfast: Poached Eggs with Tarragon Asparagus
170 calories
I adapted this recipe from a dish I had in Napa Valley. I decided to add toasted bread crumbs as a garnish. The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California.
Day 2 Lunch: Southwest Chicken Barley Chowder
298 calories
Mashed squash helps make this chowder creamy but not heavy, and it’s a favorite way to get barley on the table. My kids even ask for leftovers for lunch. —Pamela Cleghorn, Campbellsburg, Indiana
Day 2 Dinner: Cheese Manicotti
340 calories
This is the first meal I cooked for my husband, and years later he still enjoys my manicotti recipe! —Joan Hallford, North Richland Hills, Texas
Day 3 Breakfast: Quinoa Breakfast Bowl
217 calories
Quinoa has been around for a while, but I’m just now jumping on the quinoa breakfast bowl bandwagon. I’ve made it several times as a savory side or salad, but never as a warm breakfast cereal. I finally gave it a try last weekend and loved it! —Erica Schmidt, Kansas City, Kansas
Day 3 Lunch: Turkey & Apricot Wraps
312 calories
For these everyday wraps, I combined the traditional Southern appetizer of jam and cream cheese on crackers and the turkey, apple and brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
Day 3 Dinner: Spicy Sausage and Rice Skillet
285 calories
The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia
Day 4 Breakfast: Whole Wheat Pecan Waffles
241 calories
We bought a new waffle iron, and along with it came a recipe. We finally decided to try it, and after a few changes we came up with these delicious waffles. —Sarah Morris, Joplin, Missouri
Day 4 Lunch: Skinny Cobb Salad
324 calories
This “skinny” version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and do all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon Florida
Day 4 Dinner: Lemon-Garlic Pork Chops
233 calories
My son James created these zesty chops spiced with paprika and cayenne. He keeps the spice rub in a jar to use with chops or chicken. —Molly Seidel, Edgewood, New Mexico
Day 5 Breakfast: Calico Scrambled Eggs
188 calories
When you’re short on time and scrambling to get a meal on the table, this recipe is “eggs-actly” what you need. There’s a short ingredient list, and cooking is kept to a minimum. Plus, with green pepper and tomato, it’s colorful. —Taste of Home Test Kitchen
Day 5 Lunch: Chunky Sausage Lentil Soup
314 calories
Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. —Donna Scarano, East Hanover, New Jersey
Day 5 Dinner: Fish Tacos with Guacamole
308 calories
Fish tacos are my new favorite thing—lighter and healthier than beef tacos smothered in cheese. Try adding tomatoes, green onions and chopped jalapeno on top. —Deb Perry, Traverse City, Michigan
Day 6 Breakfast: Cinnamon Apple Pancakes
241 calories
My family loves these light and fluffy apple cinnamon pancakes. And best of all, they’re sweet enough to enjoy even without syrup. —Kim McConnell, Tulsa, Oklahoma
Day 6 Lunch: Tuna and White Bean Lettuce Wraps
279 calories
Say bye-bye to ho-hum tuna salad. Here’s a recipe we actually look forward to eating. —Heather Senger, Madison, Wisconsin
Day 6 Dinner: Ginger Veggie Brown Rice Pasta
270 calories
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
Day 7 Breakfast: Goat Cheese & Ham Omelet
143 calories
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Day 7 Lunch: Cashew Turkey Salad Sandwiches
298 calories
One bite and you’ll be hooked on this slightly sweet sandwich. It’s protein-packed so you can feel good while you munch! —Mary Wilhelm, Sparta, Wisconsin
Day 1 Dinner: Potato-Topped Ground Beef Skillet
313 calories
The depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. I love recipes that I can cook and serve in the same skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra-meaty texture. —Fay Moreland, Wichita Falls, Texas
Next, check out our best low-calorie recipes from the past year.
Originally Published: March 21, 2022
