A 7-Day, 1200 – Calorie Slim Down Meal Plan

Part of sliming down involves eating plan and a simple, sensible exercise. In addition you’ll find a week-long menu for the Lose 20 pounds fast diet program. Meaning in the next 90 days you should aim to consume 1,200 calories per day plus calorie-free beverages as desired, and also to get a 400-milligram calcium supplement daily and multivitamin.

Follow this meal plan and you’ll slim down fast and still feel satisfied. 

Day 1

Breakfast: 

  • 1 banana, 3/4 cup bran flakes, 1 cup fat-free milk

Lunch:

  • Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, half roasted pepper, 1 teaspoon light mayonnaise, lettuce, mustard
  • 2 kiwifruits
  • 1 stick part-skim mozzarella string cheese

Dinner:

  • 4 ounces broiled flounder or sole
  • 2 sliced plum tomatoes sprinkled with 2 tablespons grated Parmesan cheese, broiled until just golden
  • 1 cup steamed broccoli
  • 1 cup cooked couscous
  • 1 fat-free pudding cup

Day 2

Breakfast: 

  • Smoothie: Blend half banana, 1 cup frozen berries, 8 ounces fat-free milk
  • Half English muffin spread with 1 teaspoon light margarine

Lunch:

  • 1 veggie burger in a mini whole wheat pita with salsa and lettuce
  • 1 cup vegetarian vegetable soup
  • 15 grapes
  • 6 ounces light yogurt

Dinner: 

  • BBQ chicken: brush 4 ounces skinless, boneless breast with barbecue sauce and grill
  • 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill
  • Half cup vegetarian baked beans

Day 3

Breakfast:

  • Oatmeal: in microwave, cook half quick cooking oats with half an apple, chopped; a pinch of cinnamon; 3/4 cup fat free milk; and 1 teaspoon honey

Lunch:

  • Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp light mayonnaise, 1 tbsp fat-free sour cream, and 1 tbsp slivered almonds. Serve over lettuce
  • 1 banana

Dinner:

  • 4 ounces steamed shrimp
  • 1 baked potato topped with 1 tbsp fat-free sour cream and 3 tablespoons salsa
  • 1 low-fat frozen fudge bar
  • 3 cups spinach, steamed

Day 4

Breakfast:

  • Half toasted English muffin topped with half small apple, sliced, and 1 ounce shredded reduced-fat cheese. Microwave 30 sec. on High.
  • 6 ounces light yogurt with 1 tbsp slivered almonds

Lunch:

  • Sandwich: 1 mini whole wheat pita, 1 teaspoon horseradish, mustard, tomato slices, lettuce and 3 ounces thinly sliced roast beef
  • 1 cup tomato soup
  • 1 cup raw veggies
  • 1 pear

Dinner:

  • Slaw: toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing
  • 3 ounces poached salmon
  • Half pineapple chunks in juice
  • 3/4 cup cooked brown rice

Day 5

Breakfast: 

  • 1 cup Cheerios, 1 tbsp slivered almonds, half cup berries, 8 ounces fat-free milk

Lunch:

  • Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 sec. on High.
  • Cucumber spears
  • Half cup low-fat cottage cheese topped with a half cup mandarin orange sections

Dinner: 

  • 3 ounces roasted pork tenderloin
  • 2-3 cups salad greens with 2 tablespoons fat-free dressing
  • 1 cup baked acorn squash, mashed with a pinch of cinnamon
  • Half cup vanilla fat-free frozen yogurt topped with 1 cup berries

Day 6

Breakfast:

  • 1 toasted frozen waffle, spread with 1 tbsp peanut butter, topped with half sliced banana
  • 8 ounce milk (fat-free)

Lunch:

  • Tuna pita: Mini whole wheat pita, 2 ounce water-packed light tuna, 1 tbsp light mayonnaise, cucumber and onion slices, and mustard
  • 6 ounces light yogurt mixed with half banana
  • 10 baby carrots

Dinner:

  • Jambalaya: combine 3/4 cup cooked brown rice; 2 ounces cooked turkey sausage, sliced; half cup corn; and 1/4 cup canned kidney beans. Heat through.
  • 1 apple
  • 3 cups spinach

Day 7

Breakfast:

  • half toasted English muffin layered with 1 tomato slice; 1 ounce reduced-fat cheese, sliced; 1 poached egg; and half cup steamed spinach
  • 1 grapefruit

Lunch: 

  • Black bean salad: toss half cup canned black beans, chopped red bell peppers, scallions, red onion, and half cup mandarin orange sections with 1 teaspoon vinegar. Serve over salad greens
  • 1 pear
  • 1 mini whole wheat pita

Dinner: 

  • 1 baked sweet potato with 1 teaspoon light margarine
  • 3 ounces grilled or broiled flank steak
  • half cup pineapple chunks in juice
  • 1 cup steamed zucchini

 

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