The 3 Week Diet

A 7-Day 1,200-Calorie Meal Plan You’ll Love

Meal planning has revolutionized the way we eat.

Thanks to this technique, more people have switched to eating healthier foods and becoming the best versions of themselves. Plus, they get to shed of the extra pounds while they’re at it.

If you think you need more than 2,000 calories to make it through the day, then think again. The experts at Eating Well have come up with a 7-day meal plan that consists 1,200 calories a day. Yep. It is possible to have flavorful meals and still be in shape.

Day 1

Breakfast (266 calories)

Avocado-Egg Toast

  • 1 slice whole-grain bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
  • Top egg with a pinch of salt and pepper (1/16 tsp. each)
  • 1 clementine

Morning Snack (61 calories)

  • 1/3 cup blueberries
  • 1/4 cup plain non-fat Greek yogurt

Top blueberries with Greek Yogurt

Lunch (341 calories)

  • 1 serving Ravioli & Vegetable Soup
  • 1 serving Tomato-Cheddar Cheese Toast

Afternoon Snack (93 calories)

  • 3 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (451 calories)

Salmon & Vegetables

  • 4 oz. baked salmon
  • 1 cup roasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 Tbsp. walnuts
  • Salt and pepper to taste (1/8 tsp. each)

Vinaigrette

  • Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).

 

Day 2

Breakfast (266 calories)

Avocado-Egg Toast

  • 1 slice whole-grain bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 tsp.)
  • 1 clementine

Morning Snack (134 calories)

  • 5 dried apricots
  • 7 walnut halves

Lunch (295 calories)

Leftover soup

  • 1 serving Ravioli & Vegetable Soup
  • 1 clementine

Afternoon Snack (93 calories)

  • 3 Tbsp. hummus
  • 1 cup sliced cucumber

Dinner (424 calories)

  • 1 serving Delicata Squash & Tofu Curry
  • 1/2 cup brown rice

 

Day 3

Breakfast (267 calories)

  • 1/2 serving (1/4 cup) Maple-Nut Granola
  • 3/4 cup plain non-fat Greek yogurt
  • 1/2 cup blueberries

 

Morning Snack (35 calories)

  • 1 clementine

Lunch (351 calories)

Apple & Cheddar Pita Pocket

  • 1 whole-wheat pita round (6-1/2-inch)
  • 1 Tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar cheese
  • 1 cup mixed greens

Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

Afternoon Snack (47 calories)

  • 1/2 medium apple

Dinner (457 calories)

  • 1 serving 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

 

Day 4

Breakfast (267 calories)

  • 1/2 serving (1/4 cup) Maple-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
  • 1 serving (2 Tbsp.) Carrot-Ginger Vinaigrette

Combine ingredients & top salad with vinaigrette.

Afternoon Snack (86 calories)

  • 4 dried apricots
  • 4 walnut halves

Dinner (444 calories)

  • 1 serving Warm Lentil Salad with Sausage & Apple
  • 1 serving Quick Pickled Beets

 

Day 5

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (101 calories)

  • 2 medium carrots
  • 1 serving (2 Tbsp.) Avocado-Yogurt Dip

Lunch (314 calories)

  • 1 serving 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
  • 1 1/2 tsp. each olive oil & balsamic vinegar

Top greens with grated carrot, cucumber, hard-boiled egg, almonds and balsamic vinaigrette.

Afternoon Snack (93 calories)

  • 3 dried apricots
  • 1/3 cup plain non-fat Greek yogurt
  • 1 1/2 tsp. chopped walnuts

Top Greek yogurt with chopped apricots and walnuts

Dinner (427 calories)

  • 1 serving Quick Chicken Tikka Masala
  • 1/2 cup brown rice

 

Day 6

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (66 calories)

  • 1 serving (2 Tbsp.) Avocado-Yogurt Dip
  • 1 cup sliced cucumber

Lunch (325 calories)

Leftover Chicken Tikka Masala

  • 1 serving 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)

  • 1 serving Korean Beef Stir-Fry
  • 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

 

Day 7

Breakfast (266 calories)

  • 1 cup all-bran cereal
  • 3/4-cup skim milk
  • 1/2 cup blueberries

Morning Snack (117 calories)

  • 2 serving (4 Tbsp.) Avocado-Yogurt Dip
  • 1 cup sliced cucumber

Lunch (301 calories)

  • 2 cups mixed greens
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup grated carrots
  • 1 serving (2 Tbsp.) Carrot-Ginger Vinaigrette

Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (42 calories)

  • 5 dried apricots

Dinner (494 calories)

  • 1 serving Wild Mushroom Pizza with Arugula & Pecorino

 

image source: eatingwell.com

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