1 Month Healthy Diet Plan
Dive in and start hitting your weight-loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal-prep tips. You'll set yourself up for success to lose upwards of 8 pounds when following this meal plan for a full month. Each day comes in around 1,200 calories (a calorie level at which most people will lose a healthy 1 to 2 pounds per week) and includes enough protein and fiber that you'll feel full and satisfied while cutting calories.
Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for healthy convenience items whenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you'll be motivated to stick with it till the end.
Week 1
Week 1
How to Meal Prep for Your Week of Meals:
- Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it's ready for lunch on Day 2. Portion out two 1 1/2-cup servings into leak-proof containers to have later in the week for lunch on Days 3 and 5. (To buy: amazon.com, $9 for 1.) Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup in an air-tight container for up to 6 months. (To buy:amazon.com, $15 for 1 large)
- Prepare the Blueberry-Banana Overnight Oats so it's ready to grab-and-go in the morning of Day 2. Store in glass leak-proof containers that can go from the fridge to the microwave. (To buy:amazon.com, $15 for 4)
Day 1
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A.M. Snack: 1 medium orange (62 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
veggies and rice in bowls with a side of fresh spinach
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.
Day 3
Spiralized Veggies
A.M. Snack: 1 medium orange (62 calories)
P.M. Snack: 2 medium kiwis (84 calories)
Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.
Day 4
spicy jerk shrimp and pineapple on a sheet pan
P.M. Snack: 1 medium orange (62 calories)
Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.
Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.
Day 5
Taco Spaghetti Squash Boats
A.M. Snack: 1 kiwi (42 calories)
P.M. Snack: 1 kiwi (42 calories)
Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.
Day 6
Sheet-Pan Chicken & Vegetables with Romesco Sauce
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.
Day 7
spicy salmon tacos with pineapple salsa
A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories)
P.M. Snack: 1 medium orange (62 calories)
Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.
Week 2
Week 2
How to Meal Prep for Your Week of Meals:
- Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack recipes. Store in an air-tight meal prep container to keep fresh. (To buy:amazon.com, $15 for 1 large)
- Prepare the Slow-Cooker Pasta e Fajioli Soup Freezer Pack to have for dinner on Days 12 & 13.
- When making the Muffin-Tin Quiches with Smoked Cheddar & Potato for breakfast on Day 8, individually wrap leftovers in plastic and place in an air-tight container (To buy: amazon.com, $20 for 1 large). Refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Day 8
Slow-Cooker Curried Butternut Squash Soup
A.M. Snack: 1 cup blueberries (84 calories)
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Daily Totals: 1,210 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.
Day 9
Greek Roasted Fish with Vegetables
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Daily Totals: 1,202 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.
Day 10
Garlic-Lime Pork with Farro & Spinach
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Daily Totals: 1,202 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.
Day 11
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A.M. Snack: 1/2 cup blueberries (42 calories)
Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 12
salad
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)
P.M. Snack: 1 medium apple (95 calories)
Meal-Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving.
Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 13
Slow-Cooker Pasta e Fagioli Soup
A.M. Snack: 1 plum and 1 cup green tea (30 calories)
P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories)
Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.
Day 14
Indian-Spiced Cauliflower & Chickpea Salad
Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (299 calories)
A.M. Snack: 1 cup green tea (0 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Daily Totals: 1,227 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.
week 3
Week 3
How to Meal Prep for Your Week of Meals:
- You'll be having the Slow-Cooker Vegetable Soup for lunch on Days 21 and 22. Remember to take the soup out of the freezer on the evening of Day 19 so it can defrost overnight in the refrigerator.
- Prepare the Spicy Slaw Bowls with Shrimp & Edamame and store in 4 air-tight meal prep containers (To buy: amazon.com, $26 for 5) to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage mixture and dressing for the Spicy Cabbage Slaw separate and wait to combine until ready to eat. Use precooked frozen shrimp and wait to defrost the shrimp until you're ready to eat rather than all at once and wait to add the avocado, too. This will help keep the shrimp tasting fresh and the avocado from browning.
Day 15
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P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)
Dinner: 1 serving Hawaiian Pork with 1 cup steamed broccoli tossed in 1 tsp. each olive oil & lime juice and seasoned with a pinch each salt and pepper (435 calories)
Daily Totals: 1,211 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.
Day 16
chickpea curry (chhole)
A.M. Snack: 1 cup green tea (0 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)
Meal-Prep Tip: Save any leftover Easy Brown Rice to use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road.
Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.
Day 17
Spaghetti Squash & Chicken with Avocado Pesto
P.M. Snack: 3/4 cup raspberries (55 calories)
Daily Totals: 1,222 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.
Day 18
Roasted Salmon with Smoky Chickpeas & Greens
A.M. Snack: 2 plums (61 calories)
P.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
Daily Totals: 1,201 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.
Day 19
Butternut Squash Soup with Avocado & Lime
A.M. Snack: 1 cup green tea (0 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Butternut Squash Soup with Avocado & Chickpeas and 1 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (515 calories)
Meal-Prep Tip: Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the freezer to the refrigerator to defrost.
Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.
Day 20
bowl of low-sodium chicken dish
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)
Daily Totals: 1,215 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.
Day 21
Stetson Chopped Salad
A.M. Snack: 1 cup raspberries topped with 2 Tbsp. nonfat Greek yogurt (89 calories)
P.M. Snack: 1/4 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (56 calories)
Dinner: 1 serving Stetson Chopped Salad and 1/2 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (447 calories)
Meal-Prep Tip: Save 1 serving of the Stetson Chopped Salad to have for lunch on Day 22.
Daily Totals: 1,207 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.
week 4
Week 4
How to Meal Prep for Your Week of Meals
- Make the Muffin-Tin Quiches with Smoked Cheddar & Potato. You'll use them up throughout the week for breakfasts. Individually wrap leftovers in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
- You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
Day 22
plate of delicious-looking high-protein meal
Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (289 calories)
A.M. Snack: 1 1/4 cups raspberries (96 calories)
P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)
Daily Totals: 1,224 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.
Day 23
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A.M. Snack: 1 cup raspberries (64 calories)
Meal-Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25 and 26.
Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.
Day 24
Stove-top Falafel
A.M. Snack: 1 medium orange (62 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/2 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (109 calories)
Dinner: 1 serving (3 patties) Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber and topped with 2 Tbsp. Tahini Sauce with Lemon & Garlic (458 calories)
Meal-Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25.
Daily Totals: 1,203 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.
Day 25
Roasted Chicken & Winter Squash over Mixed Greens
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1/2 (6-inch) whole-wheat pita bread stuffed with 2 Falafel patties, 1 cup mixed greens, 1/4 cup sliced cucumber and 1 Tbsp. Tahini Sauce with Lemon & Garlic (366 calories)
P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)
Meal-Prep Tips : Plan to use any leftover chicken from tonight's dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 & 27 (you'll need 1 cup shredded chicken total).
Daily Totals: 1,218 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.
Day 26
ginger roasted salmon & broccoli
P.M. Snack: 2 kiwis (84 calories)
Daily Totals: 1,212 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.
Day 27
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A.M. Snack: 1/2 cup blueberries and 1 cup green tea (42 calories)
P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)
Meal-Prep Tip: Refrigerate two (1 1/2-cup) servings of the White Turkey Chili to have for lunch on Days 28 and 29.
Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.
Day 28
Frozen Vegetables
A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)
Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.
week 5 weight loss
Week 5
How to Meal Prep for Your Week of Meals
- You'll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. If you have leftovers frozen from Week 2, you can reheat the pancakes in the microwave or toaster oven.
- You'll be having the Muffin-Tin Quiches with Smoked Cheddar & Potato that you made and froze in Week 4 for breakfast on Day 30. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Day 29
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Breakfast: 2 Blueberry-Pecan Pancakes topped with 3 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (305 calories)
A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Cod with Tomato Cream Sauce with 1/2 cup Easy Brown Rice and 2 cups mixed greens dressed with 2 tsp. each olive oil and balsamic vinegar (446 calories)
Daily Totals: 1,226 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.
Day 30
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A.M. Snack: 3/4 cup blueberries and 1 cup green tea (63 calories)
P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)
Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.
Source: https://www.eatingwell.com/article/291347/simple-30-day-weight-loss-meal-plan-1200-calories/