Weight-Loss Diet Meal Plan

4-Week Plan to Slim Down

EatingWell's 28-day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program that meets the U.S. Dietary Guidelines for Americans at three different daily caloric levels: 1200, 1500 and 1800. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Diet 1200 calorie menu - Day 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14Day 15Day 16Day 17Day 18Day 19Day 20Day 21Day 22Day 23Day 24Day 25Day 26Day 27Day 28

 

• Breakfast

  • Dried Fruit Compote with Green Tea & Lemon
  • Whole-wheat toast (1 slice)
  • Skim milk (1 cup)
  • Apricot jam (1 tablespoon)

• Lunch

  • Herbed Zucchini Soup
    or
    Green Gazpacho
  • Whole-wheat pita bread (1/2 medium pita)
  • Peach (1 small)

• Snack

  • Cottage Cheese Veggie Dip
  • Multigrain rice cake (1 cake)

• Dinner

  • Tilapia & Summer Vegetable Packets
    or
    Grilled Sirloin with a Coffee Bean-Peppercorn Crust
  • Brown rice (1/2 cup, cooked)
  • Steamed broccoli (1 cup)
  • Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14Day 15Day 16Day 17Day 18Day 19Day 20Day 21Day 22Day 23Day 24Day 25Day 26Day 27Day 28

 

• Breakfast

  • Quick Breakfast Taco
  • Blueberries (1 cup)
  • Nonfat plain yogurt (1/2 cup)

• Lunch

  • Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
    or
    Greek Revival Salad
  • Garbanzo beans (1/2 cup)
  • Whole-grain bread (1 slice)

• Snack

  • Orange (1 large)

• Dinner

  • Mustard-Maple Pork Tenderloin
    or
    Indonesian Tofu Satés
  • Braised kale (1 cup)
  • Quick-cooking barley (1/2 cup, cooked)
  • Roasted Grapes

• Diet 1200 calorie menu - Day 3

  Day 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14Day 15Day 16Day 17Day 18Day 19Day 20Day 21Day 22Day 23Day 24Day 25Day 26Day 27Day 28

  
  

  • Breakfast

    • Banana-Berry Smoothie
    • Whole-wheat English muffin (1/2 muffin)
    • Peanut butter (2 teaspoons)

  • Lunch

    • BBQ Chicken Sandwich
      or
      Quick Shrimp Enchilada Bake
    • Romaine Salad (Marouli Salata)
    • Skim milk (1 cup)

  • Snack

    • Whole-grain bread (1 slice)
    • Mozzarella cheese (1 oz.)

  • Dinner

    • Sausage Gumbo
      or
      Hungarian Beef Goulash
    • Red & White Salad
    • Citrus-Infused Strawberries
  •  
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  • Day 4 to 28  to  follow later this week.