Diet Meal Plan: Good Housekeeping’s 7-Day, 1,200-Calorie Diet Meal Plan is a science-based program for healthy eating created by registered dietitian Delia A. Hammock, M.S., R.D.
What We Liked
- Balanced Nutrition: Each day’s meals are composed of a lean source of protein, whole grains, and a variety of fruits and vegetables, providing opportunity for a well balanced diet.
- Variety and Flavor: The meal plan includes impressive recipes with flavor like lemon-herb baked flounder, veggie niçoise pitas and poached salmon with slaw, so you will not lack variety.
- Flexibility: While we understand that 1,200 calories can be very restrictive for some individuals; the plan allows you to add an additional serving of vegetables, fruits or lean proteins if you are not feeling full.
- Straightforwardness: The recipes are uncomplicated and use common ingredients, making it easy to prepare for someone without kitchen experience.
What We Didn’t Like
- Under-Eating: 1,200 calories is not enough energy for everyone, especially for a highly active individual. We do suggest that you consult with your individual healthcare provider before beginning a low-calorie meal plan.
- Short-Term Use: Due to the low calories, this meal plan is not to be used long-term (i.e., as a continuous plan). You can use it as a short-term diet to help you achieve better eating habits.
Sample 7-Day, 1,200-Calorie Meal Plan patterned after Good Housekeeping.
This sample meal plan is modeled on Good Housekeeping’s meal plan. Here is day-by-day meal plan of balanced meals averaging 1,200 calories per day.
- Day 1
- Breakfast: 3/4 cup bran flakes with a sliced banana, and 1 cup fat-free milk for the breakfast.
- Lunch: Whole wheat pita stuffed with 3 oz turkey breast, 1/2 roasted red pepper, lettuce, 1 tsp of mayonnaise, and mustard. Served with a side of 2 kiwis, and part-skim mozzarella string cheese.
- Dinner: 4 oz baked lemon-herb flounder, 1 cup cooked couscous, 1 cup steamed broccoli, and a single-serving low calorie ice cream for dessert.
- Day 2
- Breakfast: Smoothie with 1 cup frozen berries, 1/2 banana and 8 oz low-fat milk. Served with a hard boiled egg.
- Lunch: 1 cup of vegetable soup with a veggie burger on whole grain toast, and a side of 1 cup fresh grapes.
- Dinner: 4-oz grilled chicken breast, citrus slaw (cole slaw mix with rice vinegar and olive oil), and 1/2 baked sweet potato.
Day 3
Breakfast: 1 cup of plain Greek yogurt topped with 1 cup of mixed berries, and 1/3 cup of low sugar granola.
Lunch: Chicken salad made with 4 oz. of shredded chicken breast, 1/4 cup of sliced red grapes, 1 tbsp of slivered almonds, 1/4 cup of chopped celery, and 1 tbsp each of mayonnaise and plain Greek yogurt, served on lettuce with a slice of multigrain toast on the side.
Dinner: 4 oz. of steamed shrimp served with a baked potato topped with 3 tbsp of salsa and 1 tbsp of plain Greek yogurt, and 3 cups of steamed spinach.
Day 4
Breakfast: 1 cup of plain Greek yogurt with 1 cup of berries and 1/3 cup of low sugar granola.
Lunch: 1 cup of tomato soup and a sandwich made with 1 mini whole wheat pita, 3 oz. of roast beef pulled thinly, 1 tsp of horseradish, mustard, tomato slices and lettuce, served with a side of 2 cups of raw vegetables and 1/4 cup of hummus.
Dinner: 4 oz. of poached salmon and coleslaw (1 1/4 cups of coleslaw mix and 2 sliced scallions mixed with 1 tbsp of rice vinegar and 1.5 tsp of olive oil) and 1 cup of cooked quinoa.
Day 5
Breakfast: 1 cup cheerios with 1/2 cup of berries, slivered almonds (1 tbsp), and 6 oz of plain Greek yogurt.
Lunch: Whole wheat wrap with 3 oz of grilled chicken, mixed greens, sliced cucumber, and hummus (1 tbsp). Side of 1 medium apple.
Dinner: 4 oz of grilled tofu, stir-fried vegetables (broccoli, bell peppers and snap peas), and 1/2 cup of brown rice.
Day 6
Breakfast: 2 scrambled eggs with spinach and tomatoes; served with 1 slice of whole grain toast.
Lunch: Quinoa salad (1/2 cup cooked quinoa, 1/2 cup chickpeas, diced cucumber, cherry tomatoes, and a lemon-olive oil dressing).
Dinner: 4 oz of a grilled turkey burger (no bun), roasted brussels sprouts, and 1/2 of a baked sweet potato.
Day 7
Breakfast: A smoothie made with 1 cup unsweetened almond milk, 1/2 banana, 1 tbsp. of peanut butter, and 1 scoop protein powder.
Lunch: A mixed greens salad on a plate with 3 oz. of grilled salmon, cherry tomatoes, sliced avocado, and topped with balsamic vinaigrette.
Dinner: 4 oz. of baked chicken breast served with steamed green beans and 1/2 cup of mashed cauliflower.
This sample plan includes a variety of meals to help keep the days interesting and satisfying while you stay at or near a daily intake of 1,200 calories. Always adjust your portion sizes and amounts of what you include in your meals to follow your specific nutritional intake needs.
If you have specific dietary restrictions or other issues, let me know and I can create a meal plan that is tailored to your needs.
