5-Day Diet Meal Plan to Lose Weight: Losing weight doesn’t have to be complicated. With this easy and effective 1,200-calorie meal plan, you can enjoy delicious meals while losing weight. This simple plan is designed to help you shed 1 to 2 pounds per week by combining high-protein, high-fiber foods. These foods keep you full for longer, making managing your calorie intake easier and staying energized throughout the day.
Why Choose a 1,200-Calorie Meal Plan?
A 1,200-calorie diet is a great way to reduce calorie intake and lose weight at a healthy pace. This plan focuses on nutritious foods that provide enough protein, fiber, and healthy fats to keep you satisfied without overeating. Eating the right foods at the right times ensures you don’t feel hungry or sluggish. This meal plan helps you balance calories and nutrition so that you can lose weight without feeling deprived.
Each day of the meal plan includes breakfast, snacks, lunch, and dinner, and it’s designed to be easy to follow. You’ll find simple recipes and meal ideas to make healthy eating enjoyable and sustainable. You can also adjust the plan if you need more or fewer calories, based on your activity level and hunger cues. For those who want to add extra calories, we’ve included ways to increase your intake to 1,500 or 1,800 calories.
Day 1 Meal Plan (1,200 Calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (1 serving)
- 1 medium apple
A.M. Snack (35 calories)
- 1 clementine
Lunch (325 calories)
- Veggie & Hummus Sandwich (1 serving)
P.M. Snack (105 calories)
- 1 medium banana
Dinner (468 calories)
- Sheet-Pan Chicken Fajita Bowls with ½ cup cooked brown rice (1 serving)
Daily Totals: 1,203 calories, 66g protein, 177g carbohydrates, 34g fiber, 32g fat, 1,186mg sodium
Make it 1,500 calories: Add ½ cup Greek yogurt to the AM snack and ¼ cup roasted almonds to the PM snack.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, Greek yogurt to the A.M. snack, roasted almonds to the P.M. snack, and ½ avocado to dinner.
Day 2 Meal Plan (1,200 Calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (1 serving)
- 1 medium apple
A.M. Snack (192 calories)
- 1 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (1 serving)
P.M. Snack (35 calories)
- 1 clementine
Dinner (373 calories)
- Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce (1 serving)
Daily Totals: 1,215 calories, 45g protein, 158g carbohydrates, 30g fiber, 50g fat, 1,488mg sodium
Make it 1,500 calories: Add another ounce of Cheddar cheese to the A.M. snack and a medium banana to lunch.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, another ounce of Cheddar cheese and hard-boiled egg to the A.M. snack, a medium banana to lunch, and ½ cup cottage cheese to the P.M. snack.
Day 3 Meal Plan (1,200 Calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (1 serving)
- 1 medium apple
A.M. Snack (70 calories)
- 2 clementines
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (1 serving)
P.M. Snack (105 calories)
- 1 medium banana
Dinner (401 calories)
- Easy Salmon Cakes over 2 cups baby spinach (1 serving)
Daily Totals: 1,190 calories, 59g protein, 176g carbohydrates, 35g fiber, 36g fat, 1,534mg sodium
Make it 1,500 calories: Add ½ cup Greek yogurt to the AM snack and ¼ cup roasted almonds to the PM snack.
Make it 1,800 calories: Add another serving of Baked Banana-Nut Oatmeal Cup to breakfast, Greek yogurt to the A.M. snack, roasted almonds to the P.M. snack, and ½ avocado to dinner.
Day 4 Meal Plan (1,200 Calories)
Breakfast (287 calories)
- Muesli with Raspberries (1 serving)
A.M. Snack (35 calories)
- 1 clementine
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (1 serving)
P.M. Snack (32 calories)
- 1 cup raspberries
Dinner (521 calories)
- Chicken & Cucumber Lettuce Wraps with Peanut Sauce (1 serving)
Daily Totals: 1,220 calories, 62g protein, 159g carbohydrates, 42g fiber, 46g fat, 1,109mg sodium
Make it 1,500 calories: Add ¼ cup roasted almonds and ½ cup cottage cheese to the P.M. snack.
Make it 1,800 calories: Add ¼ cup roasted almonds and cottage cheese to the P.M. snack and a serving of Peanut Butter Banana Ice Cream.
Day 5 Meal Plan (1,200 Calories)
Breakfast (287 calories)
- Muesli with Raspberries (1 serving)
A.M. Snack (135 calories)
- ½ oz Cheddar cheese
- 1 hard-boiled egg
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (1 serving)
Dinner (454 calories)
- Spinach Ravioli with Artichokes & Olives (1 serving)
Daily Totals: 1,220 calories, 51g protein, 161g carbohydrates, 39g fiber, 49g fat, 1,478mg sodium
Make it 1,500 calories: Add 1 medium banana and ¼ cup roasted almonds for the P.M. snack.
Make it 1,800 calories: Add ½ avocado to lunch, 1 medium banana and roasted almonds to the P.M. snack, and 1 medium apple to dinner.
Conclusion
This 7-day meal plan is an easy and effective way to lose weight while still enjoying flavorful, satisfying meals. By focusing on high-protein, high-fiber foods, it helps you feel fuller longer while keeping your calorie intake in check. Customize the plan to suit your needs, and don’t forget to listen to your body’s hunger and fullness cues. You can adjust the calories to suit your activity level or increase them for additional energy. With this simple approach, you’ll be on your way to healthier eating and weight loss.
Must Visit:- Purple Basil LLC