Weight loss diet meal Plan for 7 days

Jul 08, 2013

See how to eat 1,200 calories a day. EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric.

See how to eat 1,200 calories a day. EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Day 1:

BREAKFAST

1 Cup Skim Milk

1 Orange, medium

1 Cup Cheerios Cereal

MORNING SNACK

1 Cup Cantaloupe Melon

LUNCH

 Beef & Noodle Broth

1 Whole-Wheat Pita Bread, small

1 Cup Skim Milk

1 Fudgsicle, no sugar added

AFTERNOON SNACK

2 Tablespoons Prepared Hummus

3 Ounces Celery Sticks

DINNER

1/2 Cup Cooked Brown Rice

Green & Yellow Beans with Wild Mushrooms

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

1/2 Banana, small

Day 2:

BREAKFAST

1 Cup Skim Milk

1/2 Banana, small

1 Cup Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Shrimp Salad

2 Cups Romaine Lettuce, shredded

1 Whole-Wheat Pita Bread, small

Chocolate-Raspberry Frozen Yogurt Pops

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Steamed Brussels Sprouts

Almond-Crusted Chicken Fingers

2/3 Cup Cooked Couscous

1 Peach, medium

Day 3:

BREAKFAST

1 Whole-Wheat English Muffin

1 Cup Skim Milk

1/2 Cup Blueberries

1 Teaspoon Fat Free Cream Cheese

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free Blue Cheese Salad Dressing

Spanish Tortilla

1/2 Cup Fresh Pineapple

1 Slice Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Simple Sautéed Spinach

1 Cup Skim Milk

Shrimp with Mango & Basil

1/2 Cup Cooked Quinoa

1 Nectarine, medium

Day 4:

BREAKFAST

1 Cup Skim Milk

1/2 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts

MORNING SNACK

1 Kiwi

LUNCH

1 Cup Tossed Salad Mix

Puerto Rican Fish Stew (Bacalao)

1 Tablespoon Low Calorie Caesar Salad Dressing

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

1/2 Cup Cooked Brown Rice

Maple-Glazed Chicken Breasts

Roasted Squash & Fennel with Thyme

1/2 Cup Mango

Day 5:

BREAKFAST

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free French Salad Dressing

Chicken & White Bean Soup

2 Slices Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK

1/2 Cup Unsweetened Applesauce

DINNER

1/2 Cup Cooked Quinoa

Bistro Beef Tenderloin

Roasted Baby Bok Choy

1 Cup Strawberries

Day 6:

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Teaspoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

LUNCH

BLT Salad

1 Cup Skim Milk

1 Whole-Wheat Pita Bread, small

1 Cup Watermelon

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Roasted Cod, Tomatoes, Orange & Onions

2/3 Cup Cooked Brown Rice

Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

1 Cup Cantaloupe Melon

Day 7:

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

1 Apple, small

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

Bok Choy-Apple Slaw

1 Apricot

AFTERNOON SNACK

3 Ounces Carrot Sticks

1/4 Cup Salsa

DINNER

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Low Calorie Caesar Salad Dressing

Grilled Pork Tenderloin Marinated in Spicy Soy Sauce

1/2 Cup Cooked Brown Rice

1 Peach, medium