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Diet Plans

7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

Try our 7-day weight loss plan to drop pounds and keep them off.

This 7-day 1,200-calorie weight loss diet meal plan is designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control.

Plan to help you Slim

Weight-Loss & Diet Plans

Our Best Recipes and Expert Advice to Help You Slim Down

If you’re trying to lose weight and keep it off, you’ve come to the right place. We’ve got recipes for breakfast, lunch, dinner and snacks (plus dessert) that fit into your diet. Plus, get tips for overcoming your biggest diet challenges to lose weight successfully. Find the Right Calorie Level and Diet Meal Plan for You »

A 7-Day, 1200-Calorie Meal Plan

Part of sliming down involves a simple, sensible exercise and eating plan. Here’s a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.

 

The Truth About Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That’s normal. But too much belly fat can affect your health in a way that other fat doesn’t.

Some of your fat is right under your skin. Other fat is deeper inside, around your heartlungsliver, and other organs.

It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for thin people.

measuring waist

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressuretype 2 diabetesheart diseasedementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Healthy Lunch Recipes

dkfdnfkf                                                                                                                                                                                                    Each of these lunch recipes is about 400 calories.

Blue Cheese Veggie Burger

Prepare 1 veggie burger according to package directions. Place cooked burger on 1 toasted whole wheat hamburger bun, and top with 1 slice red onion, 2 slices tomato, 1 tablespoon blue cheese crumbles, and 1 tablespoon barbecue sauce. Serve veggie burger with 10 baby carrots and 10 cherry tomatoes with 1 tablespoon light ranch dressing for dipping.

Prosciutto and Tomato Sandwich

Whisk together 2 teaspoons canola-oil mayonnaise and 1 teaspoon chopped fresh basil. Spread mixture on a 6-inch whole wheat baguette. Top with 4 slices prosciutto, 3 slices tomato, and 2 romaine lettuce leaves.

Mezze Platter

In a bowl, mix together 1 teaspoon olive oil, 2 teaspoons lemon juice, 1/2 teaspoon minced garlic, and 1 teaspoon chopped fresh parsley; add 10 precooked shrimp and toss to coat. Serve alongside 5 Kalamata olives, 1/4 cup hummus, and 1 toasted whole wheat pita.

Roast Turkey Wrap with Olive Tapenade

Spread 1 tablespoon olive tapenade on a whole wheat tortilla. Layer with 3 ounces sliced roast turkey breast, 1/4 cup arugula, and 3 slices tomato; roll up. Serve with 1 cup grapes.

Spicy Veggie Sausage Pasta

Cook 3/4 cup rotelle pasta according to package directions. Saute 2/3 cup vegetarian sausage crumbles (such as Morningstar Farms Meal Starters Sausage-Style Recipe Crumbles) in 1 tablespoon olive oil for 5 minutes. Add 1 teaspoon minced garlic and stir well. Add 3 tablespoons chicken or vegetable broth and a pinch of red pepper flakes; saute 2 more minutes. Toss with cooked pasta and 1/2 cup microwaved frozen broccoli florets. Sprinkle with 1 tablespoon grated Parmesan cheese.

Black Bean Chipotle Quesadilla

Mix together 1/4 cup canned black beans, rinsed and drained; 1/4 cup chopped tomato; 1 sliced scallion; 2 tablespoons crumbled feta cheese; 1/4 teaspoon cumin; and hot sauce to taste. Spoon mixture onto 1 whole wheat tortilla; top with another tortilla. Bake in a 375-degree oven for 5 minutes. Serve with 1/4 cup salsa on the side.

Healthy Breakfast Recipes

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Each of these breakfast recipes is about 300 calories.

Maple-Pear French Toast
Melt 1 teaspoon butter in a skillet. In a bowl, whisk together 1 egg and 1 egg white. Dip 2 slices whole wheat cinnamon bread in egg; add bread to pan. Cook 2 minutes per side. Toss 1/2 pear, sliced, with 1 tablespoon light pancake syrup and spoon over toast.

Tomato and Goat Cheese Frittata
Mist a skillet with nonstick cooking spray. Whisk together 1 egg and 2 egg whites. Add a pinch of salt and pepper; pour into pan. When eggs are halfway set, add 5 halved grape tomatoes and 1/2 ounce crumbled goat cheese. Cook until fully set, about 5 minutes. Serve with 1 slice whole-grain toast.

Banana-Oatmeal Brulee
Cook 1/2 cup old-fashioned oats in 3/4 cup skim milk and 1/4 cup water according to package directions. Slice 1/2 banana into rounds and sprinkle with 2 teaspoons brown sugar and 1/8 teaspoon cinnamon. Microwave for 30 seconds and stir into oatmeal.

Bacon, Tomato, and Cheddar Muffin
Top one 100-calorie English muffin with 2 slices tomato, 2 slices reduced-fat cheddar cheese, and 2 slices cooked turkey bacon. Warm in a toaster oven for 5 minutes.

Apple-Cinnamon Breakfast Sundae
In a bowl, combine 1 diced apple, 2 teaspoons lemon juice, 2 teaspoons brown sugar, and 1/4 teaspoon cinnamon. Microwave 2 minutes; let cool slightly. Ladle over 1 cup light vanilla yogurt. Sprinkle with 1 tablespoon chopped walnuts.

Southwestern Breakfast Wrap
Mist a frying pan with nonstick cooking spray. Whisk together 1 egg, 2 egg whites, 2 tablespoons salsa, and a pinch of salt and pepper. Pour into pan and scramble. Spoon onto 1 whole wheat tortilla. Top with 1 tablespoon shredded reduced-fat cheddar cheese, 1/ cup chopped tomato, 1 tablespoon chopped cilantro, and 2 more tablespoons salsa; roll up

The Biggest Loser 7-Day Diet Plan

 

Monday

Breakfast 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1 cup skim milk

Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette

Snack 2 tablespoons hummus and 6 baby carrots

Dinner 4 ounces grilled salmon 1 cup wild rice with 1 tablespoon slivered toasted almonds 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan 1/2 cup diced cantaloupe topped with 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk 2 links country-style turkey sausage 1 cup blueberries

Snack 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner 1 turkey burger 3/4 cup roasted cauliflower and broccoli florets 3/4 cup brown rice 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese 1/2 cup diced watermelon

Snack 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing 1 medium nectarine 1 cup skim milk

Snack 1 fat-free mozzarella string cheese stick 1 medium orange

Dinner 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic 1 medium artichoke, steamed 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast 1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread 1 wedge honeydew 1 cup skim milk 2 slices Canadian bacon

Snack Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack 8 baked corn chips with 2 tablespoons guacamole

Dinner 4 ounces grilled halibut 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt, 1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro 1 cup mixed melon

Snack 3 ounces sliced lean ham 1 medium apple

Lunch Turkey burger Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing 1 cup skim milk

Snack 1 fat-free mozzarella string cheese stick 1 cup red grapes

Dinner 5 ounces grilled wild salmon 1/2 cup brown or wild rice 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries 1 small bran muffin 1 cup skim milk

Snack 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch 4 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing 1 medium orange

Snack Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese 1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast 2 slices Canadian bacon 1 whole-grain toaster waffle with sugar-free fruit spread 3/4 cup berries 1 cup skim milk

Snack 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette 1 apple 1 cup skim milk

Snack 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed 1/4 cup blueberries

Dinner 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper 1/2 cup brown rice 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

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Lose 10 pounds in one month with healthy breakfast, lunch, and dinner recipes and low-calorie snacks to help you get your best body ever!

101491146                                                                                    A Sample Day on the Get Your Best Body Ever Diet Plan!

Multigrain Waffles with Warm Strawberry Sauce
Toast 2 multigrain waffles. Toss 1 cup sliced strawberries with 1 teaspoon sugar; microwave for 45 seconds and spoon over waffles. Top with 2 tablespoons sliced almonds.

Chicken and Spinach Salad
Whisk together 1 tablespoon olive oil, 2 teaspoons red wine vinegar, 1 teaspoon Dijon mustard, and a pinch of salt and pepper. Arrange 1 cup baby spinach; 3 ounces diced, skinless rotisserie chicken breast; 1 tablespoon chopped pecans; and 1 tablespoon dried tart cherries on a plate; drizzle with dressing. Serve with a small whole wheat roll.

Chocolate Pretzels
Microwave 1 tablespoon chocolate chips for 30 seconds. Drizzle chocolate over 7 small pretzel twists. Let cool for 15 minutes.

Salmon with Mango Salsa
Cube 1 medium potato and toss with 1 tablespoon olive oil. Season potatoes and 4 ounces salmon with salt and pepper to taste. Preheat broiler. Place potatoes on a baking sheet and broil for 10 minutes. Remove from broiler and add salmon. Return to broiler for 10 minutes or until fish is opaque. Combine 1/2 mango, cubed; 1 tablespoon lime juice; 1 tablespoon chopped fresh cilantro; and diced jalapeno to taste. Spoon salsa over salmon and serve alongside potatoes.

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