Ideas for Low Cal meal plans

Eating Well

7-Day Weight-Loss Diet Meal Plan

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See how to eat 1,200 calories a day.

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

How to Choose the Right Calorie Level »

Browse Our 28-Day Diet Meal Plans »

Pictured Recipe: Maple-Glazed Chicken Breasts

EatingWell 7 Day Diet Meal Plan

Calorie Level:

1200

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1400

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1600

|

1800

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2000

7 Day Weight Loss 1600 calorie menu - Day 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 1/4 Cups Cheerios Cereal
  • 1 Hard Boiled Egg

• MORNING SNACK

  • Pineapple-Raspberry Parfaits

• LUNCH

  • Lemony Lentil Salad with Salmon
  • 1 Whole-Wheat Pita Bread, small
  • 1 Fudgsicle, no sugar added

• AFTERNOON SNACK

  • 2 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

• DINNER

  • 3/4 Cup Cooked Brown Rice
  • 1 Cup Steamed Spinach
  • Grilled Steak with Pepper Relish
  • 1 1/2 Cups Cantaloupe Melon