Sometimes all you want is someone to tell you what to eat if you're attempting to lose weight or eat more healthfully. Using a meal plan created by a trained dietitian is an excellent place to start, but you must first determine your daily calorie target. Let’s get started with a seven-day 1200-calorie meal plan that will help you achieve your target weight.
Day 1
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Breakfast (266 calories)
1 slice Peanut Butter-Banana Cinnamon Toast
A.M. Snack (106 calories)
1 cup Apple Cider Vinegar Tonic (Apple cider vinegar, apple juice, honey, lemon juice, and cinnamon)
1 cup blueberries
Lunch (325 calories)
1 serving Green Salad with Green Beans & Beets
P.M. Snack (62 calories)
1 medium orange
Dinner (464 calories)
1 serving Oven-Baked Shrimp
1/2 cup brown Rice
Day 2
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Breakfast (266 calories)
1 slice Peanut Butter-Banana Cinnamon Toast
A.M. Snack (42 calories)
1 kiwi
Lunch (317 calories)
1 1/2 cups Slow-Cooker Vegetable Soup
3 Tbsp. hummus
6 seeded crackers
P.M. Snack (42 calories)
1 kiwi
Dinner (422 calories)
1 serving Sheet-Pan Roasted Salmon with Vegetables
Day 3
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Breakfast (271 calories)
1 serving Avocado-Egg Toast
A.M. Snack (62 calories)
1 medium orange
Lunch (402 calories)
1 serving Pumpkin Soup with Avocado & Chickpeas
P.M. Snack (42 calories)
1 medium kiwi
Dinner (452 calories)
1 serving Citrus Poached Salmon with Green Peas
3/4 cup Cauliflower Rice
Day 4
Breakfast (285 calories)
1 serving Blueberry-Banana Overnight Oats (Meal Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it's ready to grab and go in the morning).
A.M. Snack (22 calories)
1 cup Apple Cider
Lunch (347 calories)
1 1/2 cups Slow-Cooker Vegetable Soup
1 slice Bagel Avocado Toast
P.M. Snack (100 calories)
1/2 cup stem beans (in pods) sprinkled with a pinch of coarse sea salt
Dinner (471 calories)
1 serving Vegan Coconut Chickpea Curry
Day 5
Breakfast (260 calories)
1 cup raspberries
1 cup plain Greek yogurt
1 Tbsp. sliced almonds
1 tsp. honey
A.M. Snack (22 calories)
1 cup Apple Cider Vinegar Tonic
Lunch (325 calories)
1 serving Veggie & Hummus Sandwich
P.M. Snack (100 calories)
1/2 cup green beans (in pods) sprinkled with a pinch of coarse sea salt
Dinner (499 calories)
1 serving Sheet-Pan Chicken & Vegetables
Day 6
Breakfast (299 calories)
2 Cheddar & Potato Muffins
1 medium orange
A.M. Snack (42 calories)
1/2 cup blueberries
Lunch (361 calories)
1 1/2 cups Curried Pumpkin Soup
3 Tbsp. hummus
5 seeded crackers
P.M. Snack (6 calories)
1 cup Herbal Chamomile Health Tonic
Dinner (496 calories)
1 serving Crispy Oven-Fried Fish Tacos
Day 7
Breakfast (299 calories)
2 Blueberry-Pecan Pancakes
2 Tbsp. blueberries
2 Tbsp. nonfat plain Greek yogurt
1 tsp. maple syrup
A.M. Snack (0 calories)
1 cup green tea
Lunch (345 calories)
1 serving Whole-Wheat Veggie Wrap
P.M. Snack (100 calories)
1/2 cup green beans (in pods) sprinkled with a pinch of coarse sea salt
Dinner (482 calories)
2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad
All meal ideas credit: eatingwell.com