This 7-Day Meal Plan Can Help You Conquer Cravings and Jump-Start Your Weight Loss
In order to lose weight, you need to take in fewer calories than you burn — but because the exact number of calories you should eat can vary based on a number of factors, including your age and activity level, it's important to work with a dietitian to establish some guidelines. Take this 1,200-calorie meal plan: while eating so few calories can help kick your weight-loss efforts into high gear, it should only be done temporarily, and it isn't for everyone.
"This type of plan would be most beneficial for someone looking to really dial in their nutrition for a short period of time," Amanda Nighbert, RD, told POPSUGAR. "It really forces you to load up on a ton of low-calorie, high-volume foods like vegetables and lean proteins. This focus on whole food nutrition can help detox the body, reduce unhealthy food cravings, and spark quick weight loss." That said, this type of meal plan would be considered too restrictive for anyone who is pregnant or breastfeeding, anyone participating in any type of endurance training (like long-distance running), or athletes who spend multiple hours per day training and conditioning.
A dietitian can also help you determine just how long to follow a plan this restrictive. Most people should only do it for a week or two, Amanda explained. "When we dial down our calories that low for longer periods of time, the body will adapt, which can create weight gain when more calories are introduced."
Once you're certain that 1,200 calories is where you need to be, this meal plan will give you seven days of meals and snacks that are packed with fresh, healthy foods to keep you satisfied. You'll see that some days finish just above 1,200 calories, while others just below, but these small adjustments balance each other out over the course of the week. Each meal should consist of one serving of the recipe unless otherwise noted, but always listen to your body. If you need an extra serving or snack, heed those hunger cues.
Monday
Breakfast
- Overnight oats: 264 calories
- 1 medium banana: 105 calories
Lunch
- BLT farro salad: 383 calories
Dinner
- Mexican quinoa salad: 281 calories
Snack
- Vegan banana peanut butter ice cream: 150 calories
Total Calories: 1,183
Tuesday
Breakfast
- Breakfast burrito with chipotle yogurt: 368 calories
Lunch
- Hard-boiled eggs with avocado: 333 calories
Dinner
- Chipotle chicken sweet potato skins: 314 calories
Snack
- Chia pudding: 174 calories
Total Calories: 1,189
Wednesday
Breakfast
- Baked eggs with roasted Spring vegetables: 201 calories
- 1/2 medium avocado: 114 calories
Lunch
- Avocado tuna salad: 313 calories
Dinner
- Two slices gluten-free meat loaf: 370 calories
- 6 spears roasted asparagus: 20 calories
Snack
- 10 baby carrots: 35 calories
- 1/4 cup hummus: 146 calories
Total Calories: 1,199
Thursday
Breakfast
- Two banana pancakes: 272 calories
- One tablespoon honey: 64 calories
Lunch
- Sesame ginger quinoa salad: 363 calories
Dinner
- Three cashew shrimp lettuce wraps: 253 calories
Snack
- 1/4 cup raw almonds: 160 calories
- One medium apple: 95 calories
Total Calories: 1,207
Friday
Breakfast
- Banana coconut muffin: 211 calories
- 1/2 cup vanilla nonfat Greek yogurt: 85 calories
Lunch
- Tabbouleh salad: 131 calories
- 10 pita chips: 133 calories
Dinner
- Baked salmon and asparagus in foil: 412 calories
Snack
- 10 cheddar cheese cubes: 220 calories
Total Calories: 1,192
Saturday
Breakfast
- Acai bowl: 180 calories
- 1 slice Ezekiel toast: 80 calories
Lunch
- Black bean and corn salad: 193 calories
- 1/2 medium avocado: 114 calories
Dinner
- Mexican breakfast casserole: 386 calories
Snack
- 1/2 cup vanilla nonfat Greek yogurt: 85 calories
- One cup strawberries: 50 calories
- 1/2 cup blueberries: 42 calories
- One tablespoon dark chocolate chips: 70 calories
Total Calories: 1,200
Sunday
Breakfast
- Two turkey sausage egg muffins: 300 calories
Lunch
- Thai quinoa crunch salad: 447 calories
Dinner
- Mediterranean grilled stuffed peppers: 428 calories
Snack
- Almond butter apricot bite: 59 calories