Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast


Finding the right 1200-calorie diet might seem hard. But you will learn in this article how to choose a simple-healthy 1200 calorie meal plan for 7 days to lose weight fast at home.

 

Clean eating and reduction of food portion are as important as daily exercises to lose weight. However, more people find it difficult to come up with a meal plan for weight loss and a flat stomach.

If you are one that finds it difficult to draft a low carb diet plan. You should give this simple 1200 calorie meal plan for 7 Day to lose weight fast a try.

 

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This 1200 Calorie Meal Plan is simple to prepare, healthy and of course delicious.

Here are the Simple 1200 Calorie Meal Plan for 7 Day to Lose Weight Fast.

 

Simple 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

Day 1


Breakfast

Yogurt with Blueberries and Honey

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This breakfast meal contains 274 calories only. It also contains a good amount of nutrients for the body.

 

Ingredients needed are:

  • Blueberries.
  • Honey.
  • Nonfat plain Greek yogurt.

 

Preparation

  • Drop blueberries and sprinkle honey on the non-fat Greek yogurt.

 

Snack– 78 calories.

  • Hardboiled egg.
  • 1 teaspoon of hot sauce, salt, and pepper.

 

Preparation

  • Peel the boiled egg and cut it into the half.
  • Season it with hot sauce.
  • Add a pinch of salt and pepper.
  • Enjoy.

 

Lunch

Chicken tzatziki Cucumber Boats

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This delicious meal takes only 15 minutes for preparation. It contains 312 calories.

 

 

Ingredients

  • Cucumber.
  • Greek yogurt.
  • Mayonnaise.
  • Garlic salt.
  • Fresh Dill.
  • Cooked chicken breast.
  • Chopped seeded tomato.
  • Fresh or frozen peas.

 

Preparation

  • Cut cucumber into two half horizontally.
  • In a bowl mix mayonnaise, yogurt, garlic salt and a drop of dill.
  • Mix them together gently with the chicken, tomato, and peas.
  • Put the mixture in the tomato shell.
  • Enjoy.

 

Snack

  • Cinnamon Apple.
  • This snack contains 95 calories.

 

Ingredients

  • 1 apple.
  • Cinnamon.

 

Preparation

  • Cut the apple and sprinkle cinnamon on eating.
  • Enjoy.

 

Dinner

Cheese Manicotti

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This easy 1200 calorie meal plan contains 340 calories. It takes 25 minutes to prepare this meal.

 

Ingredients

  • Reduced fat ricotta cheese.
  • Shredded part-skim mozzarella cheese.
  • Small onion.
  • Lightly beaten egg.
  • Minced fresh parsley.
  • Pepper.
  • Salt.
  • Marinara sauce.
  • Manicotti sauce.
  • Parmesan cheese.
  • Ricotta.

 

Preparation

  • Preheat oven to 350 degrees.
  • In a small bowl, mix all the seven ingredients together.
  • Add the parmesan cheese.
  • In a separate bowl, mix the marinara sauce and water.
  • Spread the sauce on top the baking dish and add a cooking spray.
  • Add the uncooked manicotti shells with ricotta.
  • Arrange them over the sauce.
  • Now, bake it for 50 minutes.
  • Sprinkle the remaining parmesan cheese.
  • Bake it uncovered for another 10-15 minutes.

[ Read Also– Ketogenic Diet Menu Meal Plan for Weight Loss ]

 

Day 2


Breakfast

Greek Yogurt with Fruits and Nuts

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This meal contains 269 calories.

 

Ingredients needed for this 1200 Calorie Meal Plan are:

  • Nonfat plain Greek yogurt.
  • Dried apricots.
  • Walnut.
  • Maple syrup.

 

Preparation

  • Add the apricots, walnuts and maple syrup on the yogurt.
  • Enjoy.

 

 

Snack

  • Kale chips- contains 119 calories.
  • This is a very healthy snack. It is loaded with enough fiber and antioxidants.
  • The nutrients in kale chips help to reduce or decrease the risk of colon cancer and decrease blood pressure in the body.

 

Ingredients

  • Kale leaves.
  • Olive oil.
  • Salt.

 

Preparation

  • Mix all the ingredients in a bowl and place the kale leaves to bake at 350 degrees for 10-15 minutes.

 

Lunch

Fig and Goat Cheese Salad

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

It takes 10 minutes to make one of these 1200 Calorie Meal Plan. It contains 340 calories.

 

Ingredients

  • Olive oil.
  • Greens.
  • Goat cheese.
  • Honey.
  • Balsamic vinegar.
  • Mixed salad green.
  • Dried figs, steamed and sliced.
  • Almonds.
  • Salt.
  • Pepper.

 

Preparation

  • Mix the greens, goat cheese, figs, and almonds
  • Stir them together in a bowl.
  • Add oil, vinegar, honey, salt, pepper, and stir.
  • Store in the fridge and when it is cold serve.

 

Snack

  • Raspberries– contains 32 calories.
  • Take ½ cup of raspberries.

 

Dinner

Veggie ‘’Sushi’ Rolls. This is a vegetarian meal plan. It is one of the meals under the simple 1200 meal plan.

 

Ingredients

  • Organic raw sushi.
  • Organic red bell pepper.
  • Mashed avocado.
  • Organic carrot.
  • Organic zucchini.
  • Nutritional yeast.
  • Honey.
  • Lemon/Lime juice
  • Salt.
  • Pepper.
  • Alfalfa sprouts.
  • Gluten free, low sodium tamari sauce.

 

Preparation

  • Lay a non-sheet on a flat surface.
  • Cut, dice and mash the avocado in a separate bowl and keep it aside.
  • Pour and spread the secret sauce towards the end of the non-sheet (horizontally).
  • Top it up with alfalfa sprouts.
  • Now with a steady hand, roll it over onto the non-sheet until you can no longer see the filling.
  • Wet your index finger with water on the far edge until the non-sheet is damp.
  • Finish rolling and press the wet edge until the rest of the roll is complete.
  • Slightly dampen your hand with water and touch the whole roll to get them a bit dampen.

[ Read Also– Weight Loss: Does the Keto Diet Really Work? ]

 

Day 3


 

Breakfast

 

Peanut Butter Banana Toast

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This is a budget-friendly meal. It is a calorie meal on a budget. It contains 290 calories and it is a healthy meal.

 

Ingredients

  • Toasted whole wheat bread.
  • Peanut butter.
  • Sliced banana.

 

Preparation

  • Add the peanut butter and banana on the toasted bread.
  • Enjoy.

 

Snack

  • Easy cucumber salad.
  • It contains 25 calories.

 

Ingredients

  • Cucumber sliced.
  • Lemon juice.
  • Salt, pepper and dried dill.

 

Preparation

  • Add them all and serve.

 

Lunch

  • Vegetable mayonnaise sandwich
  • It takes just 10 minutes to prepare one of these Simple 1200 Calorie Meal Plan for 7 Day to Lose Weight Fast.
  • It contains 308 calories.

 

Ingredients

  • Mayonnaise.
  • Grated carrot.
  • Chopped celery.
  • Chopped cabbage.
  • Chili sauce.
  • Chopped capsicum.
  • Black pepper.

 

Preparation

  • Place a lightly buttered bread on a dry clean surface.
  • Mix the ingredients together.
  • Place the mixed ingredients on the bread.
  • Cut each side diagonally into two equal pieces.
  • Serve and enjoy.

 

Snack

A bowl of fruits which includes muskmelon, watermelon, and kiwi only.

They contain 133 calories.

 

Dinner

Baked Salmon

It contains 316 calories and it takes 11 minutes to prepare this meal.

Baked salmon is delicious and easy to prepare.

 

Ingredients

  • Salmon.
  • Salt.
  • Pepper.

 

Preparations

  • Preheat oven to 425 degrees.
  • Clean up the salmon.
  • Season the salmon with salt and pepper.
  • Place the salmon on the tray and bake for 12 to 14 minutes until the top is no longer shiny.
  • Serve and enjoy.

[ Read Also– How to Lose 10 Pounds in 3 Days- Exercise, Military Diet + Water Fasting ]

 

Day 4   


Breakfast

 

Egg Frittata with Bacon

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This is an easy 1200 calorie meal plan that is  effective for weight loss

 

Ingredients

  • Egg.
  • Salt.
  • Pepper.
  • Low-fat bacon.
  • Chopped chives.

 

Preparation

  • Preheat oven to 350 degrees.
  • Whisk the eggs with salt and pepper in a bowl.
  • Cook and stir the bacon in a non-stick pan and transfer it into a skillet.
  • Pour eggs on the bacon.
  • Sprinkle chives evenly.
  • Carry the skillet to the oven and leave it for 10 minutes.
  • Bring it out and let it cool off slightly.
  • Serve and enjoy.

 

Snack

Grapefruit

This is a healthy snack to take for a 1200 meal plan. It contains 42 calories. It contains so many benefits and one of those is that it helps the weight loss process.

 

Lunch

Black bean quinoa bowl with hummus dressing. This meal contains 338 calories.

 

Ingredients

  • Cooked quinoas.
  • Black beans.
  • Avocado.
  • Salsa.
  • Chopped cilantro.
  • Hummus.
  • Lime juice.
  • Warm water.

 

Preparation

  • Add all the ingredients in a bowl.
  • Top it with hummus, lime juice, and water.

 

Snack

  • Carrots. It contains 41 calories.

 

Dinner

 

Balsamic Berry Vinaigrette Winter Salad

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This is a healthy winter salad. It takes It takes 20 minutes to prepare this dinner.

 

Ingredients

  • Balsamic vinegar.
  • Fat Greek yogurt.
  • Sugar-free strawberry preserves.
  • Black pepper.
  • Fresh baby spinach
  • Romaine lettuce.
  • Olive oil.
  • Pomegranate seeds.
  • Chopped walnuts.
  • Clove garlic.
  • Kosher salt.

 

Preparation

  • In a bowl, whisk the yogurt, vinegar, preserves, oil, mustard, garlic, salt, and pepper.
  • In another bowl combine the spinach, romaine, apple, cheese, pomegranate seeds, and walnuts.
  • Serve and enjoy.

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Day 5


Breakfast

 

Pistachio and Pomegranate Oatmeal Bowl

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This low carb diet plan contains 265 calories and it is very easy to prepare.

 

Ingredients needed for one of these simple 1200-Calorie diet meal are;

  • Cooked oatmeal.
  • Greek yogurt.
  • Pomegranate seeds.
  • Roasted Pistachios.
  • Honey.
  • Ground cardamom.

 

Preparation

  • In a cooked oatmeal bowl, add Greek yogurt, pomegranate seeds, and roasted pistachios.
  • Drizzle honey and ground cardamom on it.
  • Serve and enjoy.

 

Snack

  • Raspberries and blueberries.
  • It contains 69 calories.

 

Lunch

 

Vegetable Soup Weight Loss

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This diet plan is a healthy meal.

 

Ingredients needed are;

  • Olive oil.
  • Kale.
  • Chopped zucchini.
  • Red wine vinegar.
  • Salt.
  • Roma tomatoes.
  • Carrots.
  • Onion.
  • Fresh green beans
  • Celery.
  • Garlic.
  • Pesto.
  • Low sodium vegetable broth.
  • White beans.

 

Preparation

  • Heat oil in a pot.
  • Add carrot, celery, carrot, green, beans, onion, and garlic.
  • Stir it frequently while cooking for 10 minutes.
  • Add the broth and boil it till it gets tender.
  • Add the white beans, kale, tomatoes, vinegar, zucchini, pepper, salt and cook until tender.

 

Snack

  • Medium sized orange-62 calories.

 

Dinner

Citrus Poached Salmon with Asparagus

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

It contains 453 calories.

 

Ingredients   

  • Fresh skinless salmon fillets.
  • Lemon.
  • Orange.
  • Water.
  • Asparagus.
  • Spears.
  • Fresh parsley.
  • Melted butter.
  • Salt.
  • Pepper.

 

Preparation

  • Pat the fish dry.
  • Rub lemon on the fish and set aside.
  • Mix lemon and orange and drop it on the fish.
  • Pour the remaining juice inside a skillet and add water for it boil.
  • Add salmon to it and cover it for 4 minutes.
  • Lay asparagus on the salmon and leave it for 4 to 5 minutes.
  • In a separate mix, mix the juices, fresh parsley, butter, salt, and pepper.
  • Serve and enjoy.

[ Read Also– 30-Day Weight Loss Plan -Lose 20 Pounds in 30 Days ]

 

Day 6


Breakfast

Lemon Chia Seed Parfaits

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

It takes just 10 minutes to prepare one of these simple 1200 calorie meal plan for 7 Day to lose weight fast.

 

Ingredients

  • Reduced fat plain Greek yogurt.
  • Honey.
  • Lemon juice.
  • Grated lemon peel.
  • Chia seeds.
  • Vanilla extracts.
  • Raspberries.
  • Blueberries.

 

Preparation

  • Add the first 7 ingredients together and top it with berries.
  • Serve and enjoy.

 

Snack- 74 calories

  • Blueberries and dark chocolate chips

 

Lunch

Turkey and Apricot Wraps

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

This meal contains 312 calories. It takes 15 minutes to prepare this healthy 1200 calorie for weight loss.

 

Ingredients

  • Reduced fat cream.
  • Cheese.
  • Apricot preserves.
  • Wheat tortillas.
  • Medium-sodium deli turkey.
  • Baby spinach.

 

Preparation

  • Mix the cream cheese and preserves together.
  • Spread them on the tortilla.
  • Add turkey and baby spinach
  • Eat immediately or keep in the fridge.

 

Read Further: 7 Fat Burning Infused Water Recipes for Weight Loss and Flat Belly

 

Snack

  • Cinnamon apple. It contains 95 calories.

 

Ingredients

 

Preparation

  • Slice apple and sprinkle cinnamon on it.
  • Enjoy.

 

Dinner

  • Spicy sausage and rice skillet.
  • It contains 285 calories.

 

Ingredients

  • Cooked chicken.
  • Sausage.
  • Olive oil.
  • Chopped yellow summer squash.
  • Chopped onions.
  • Garlic clove.
  • Chopped zucchini.
  • Sweet red pepper.
  • Black beans.
  • Brown rice.

 

Preparation

  • Cook sausage over medium heat in a non-stick skillet and fry till it gets brown.
  • Remove the sausage from the skillet.
  • Heat oil on medium heat in a skillet.
  • Add the squash, pepper, onion, apple, garlic, salt, zucchini and fry till it tender.
  • Add rice, beans, water, sausage, and cook.
  • Stir until it is well heated.
  • Serve and enjoy.

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Day 7


Breakfast

Baby Kale Breakfast Salad with Bacon & Egg

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

You can start your day with this healthy breakfast salad. It contains 262 calories. It takes 15 minutes to prepare this.

 

Ingredients

  • Minced garlic.
  • Ground pepper.
  • Baby Kale.
  • Cooked bacon.
  • Fried egg.
  • Salt.
  • Olive oil.
  • Red wine vinegar.

 

Preparation

  • Mash salt and garlic together with a knife to form a paste.
  • Mix the oil, vinegar, pepper and garlic paste in a bowl.
  • Now add kale and stir a bit.
  • Serve the kale salad top it up with bacon and egg.

 

Snack

  • Raspberries.
  • It contains 64 calories.

 

Lunch

  • Tuna sandwich with lettuce and tomato.
  • It takes just 10 minutes to prepare this meal.
  • It contains 285 calories.

 

 

Ingredients

  • Solid white tuna.
  • Sliced Tomato.
  • Salt.
  • Green onion.
  • Mustard powder
  • Toasted bread.
  • Lettuce.
  • Low-fat mayonnaise.
  • Celery.
  • Black pepper.
  • Lemon juice.

 

Preparation

  • Place the tuna fish in a bowl and mashed it into pieces.
  • Add all the ingredients and mix them together.
  • Taste to adjust seasoning if needed.
  • Cover it with a plastic wrap and leave it for at least 2 hours.
  • Place lettuce and tomato slices on the toasted bread.
  • Top it with tuna salad and cover it up with remaining bread.

 

Snack

Cinnamon Apple

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

Ingredients

  • 1 medium apple.
  • Cinnamon.

 

Preparation

  • Slice the apple and sprinkle with cinnamon.

 

Dinner

  • Baked salmon with veggies.
  • It contains 410 calories.

 

 

Ingredients

  • Sliced zucchini.
  • Broccoli.
  • Cherry tomatoes.
  • Salt.
  • Pepper.
  • Olive oil.
  • Salmon fillets.

 

Preparation

  • Preheat oven to 375 degrees.
  • Place all the veggies in a large pan.
  • Season the vegetables with pepper, salt, and olive oil.
  • Now, place the salmon near the veggies and bake it for 20 minutes.
  • Cook the salmon until the salmon is cooked and the veggies are tender.

 

 

Easy 1200 Calorie Meal Plan for 7 Days to Lose Weight Fast

 

[ Read Also– 9 Healthy Protein Shake Recipes to Lose Weight and Belly Fat Fast ]

 

On a final note, ensure you stay consistent and you would be amazed at the results.


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