Here’s a 7-day, 1200 calorie diet plan for weight loss:
Day 1:
- Breakfast: Whole grain English muffin with almond butter and a sliced banana
- Snack: Greek yogurt with mixed berries
- Lunch: Grilled chicken breast with roasted vegetables
- Snack: Apple slices with peanut butter
- Dinner: Grilled salmon with quinoa and steamed vegetables
Day 2:
- Breakfast: Scrambled eggs with whole grain toast and salsa
- Snack: Raw veggies with hummus
- Lunch: Turkey and cheese roll-up with mixed greens
- Snack: Rice crackers with avocado
- Dinner: Grilled vegetable and tofu stir-fry with brown rice
Day 3:
- Breakfast: Oatmeal with almond milk, mixed berries, and a drizzle of honey
- Snack: Low-fat cottage cheese with fresh peaches
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
- Snack: Hard-boiled egg with a side of carrots
- Dinner: Grilled shrimp with zucchini noodles and a side salad
Day 4:
- Breakfast: Whole grain bagel with cream cheese and smoked salmon
- Snack: Fresh fruit such as an apple or a pear
- Lunch: Grilled chicken and vegetable wrap with mixed greens and tahini
- Snack: Raw veggies with ranch dressing
- Dinner: Baked sweet potato with black beans, salsa, and a side of mixed greens
Day 5:
- Breakfast: Veggie and cheese omelette
- Snack: Roasted chickpeas
- Lunch: Grilled portobello mushrooms with mixed veggies and quinoa
- Snack: Rice crackers with guacamole
- Dinner: Grilled vegetable kabobs with a side of mixed greens
Day 6:
- Breakfast: Peanut butter and banana smoothie
- Snack: Popcorn
- Lunch: Grilled chicken and mixed greens salad with balsamic vinaigrette
- Snack: Rice cake with almond butter and honey
- Dinner: Grilled fish with roasted vegetables and quinoa
Day 7:
- Breakfast: Tofu and veggie scramble with whole grain toast
- Snack: Fresh fruit such as an orange or a banana
- Lunch: Grilled eggplant with mixed greens and tahini
- Snack: Rice crackers with hummus
- Dinner: Grilled chicken and vegetable fajitas
Remember to drink plenty of water and to listen to your body’s hunger and fullness cues. Additionally, you can customize this plan to meet your specific calorie and nutrient needs by adjusting portion sizes and including additional snacks if needed. Consult a doctor or a registered dietitian before starting any new diet.