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

Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,200 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories.

Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week.

Each day of this 7-day diet plan features the best foods for weight loss, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won’t feel starved.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.

How to Meal Prep Your Week of Meals:

  • Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
  • 1. Make theRavioli & Vegetable Soupahead of time to have for lunch on Days 1 & 2.
  • 2. Mix up theCarrot-Ginger Vinaigretteand theAvocado-Yogurt Dip.
  • 3. Bake theMaple-Nut Granolaor opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
  • 4. Hard boil 2 eggs for Days 4 & 5.
  • 5. Make a batch ofEasy Brown Riceto use on Days 1, 2 & 5.

Day 1

Smoky Maple-Mustard Salmon

Breakfast (271 calories)
• 1 serving Avocado-Egg Toast

  • Morning Snack (61 calories)
  • 1/3 cup blueberries
  • 1/4 cup plain non-fat Greek yogurt
  • Afternoon Snack(93 calories)
  • 3 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (437 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice “pilaf”.

Daily Totals: 1,197 calories, 65 g protein, 115 g carbohydrates, 23 g fiber, 54 g fat, 1,772 mg sodium.

Day 2

Delicata Squash & Tofu Curry

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast

  • Morning Snack(121 calories)
  • 5 dried apricots
  • 6 walnut halves

Lunch (295 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 clementine

  • Afternoon Snack(93 calories)
  • 3 Tbsp. hummus
  • 1 cup sliced cucumber

Daily Totals: 1,213 calories, 48 g protein, 137 g carbohydrates, 29 g fiber, 57 g fat, 1,116 mg sodium.

Day 3

Moroccan-Style Stuffed Peppers

  • Breakfast(267 calories)
  • 1/4 cupMaple-Nut Granola
  • 3/4 cup plain non-fat Greek yogurt
  • 1/2 cup blueberries

Morning Snack (35 calories)
• 1 clementine

Lunch (354 calories)
• 1 serving Apple & Cheddar Pita Pockets

Afternoon Snack (47 calories)
• 1/2 medium apple

Dinner (457 calories)
• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
• 2 cups spinach
Sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 1,219 calories, 65 g protein, 164 g carbohydrates, 24 g fiber, 37 g fat, 1,582 mg sodium.

Day 4

Warm Lentil Salad with Sausage & Apple

  • Breakfast(267 calories)
  • 1/4 cupMaple-Nut Granola
  • 3/4 cup plain non-fat Greek yogurt
  • 1/2 cup blueberries
  • Morning Snack(83 calories)
  • 1 hard boiled egg
  • 1 tsp. hot sauce, if desired

Lunch (336 calories)
• 2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients & top salad with vinaigrette.

  • Afternoon Snack(86 calories)
  • 4 dried apricots
  • 4 walnut halves

Daily Totals: 1,221 calories, 85 g protein, 108 g carbohydrates, 25 g fiber, 53 g fat, 1,372 mg sodium

Day 5

Quick Chicken Tikka Masala

  • Breakfast(266 calories)
  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Lunch (314 calories)
• 1 Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar.

  • Afternoon Snack(93 calories)
  • 3 dried apricots
  • 1/3 cup plain non-fat Greek yogurt
  • 1 1/2 tsp. chopped walnuts

Daily Totals: 1,215 calories, 70 g protein, 158 g carbohydrates, 37 g fiber, 46 g fat, 1,271 mg sodium.

Day 6

Korean Beef Stir-Fry

  • Breakfast (266 calories)
  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Lunch (325 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.

Afternoon Snack (35 calories)
• 1 clementine

  • Dinner(507 calories)
  • 2 cupsKorean Beef Stir-Fry
  • 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

Daily Totals: 1,199 calories, 83 g protein, 154 g carbohydrates, 36 g fiber, 39 g fat, 1,618 mg sodium.

Day 7

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  • Breakfast(266 calories)
  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Lunch (301 calories)
• 2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.

Afternoon Snack (42 calories)
• 5 dried apricots

Dinner (494 calories)
• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino

Daily Totals: 1,219 calories, 66 g protein, 151 g carbohydrates, 35 g fiber, 54 g fat, 1,117 mg sodium.

source:
http://www.eatingwell.com



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