7-Day Diet Meal Plan to Lose Weight: 1,200 Calories

Day 1

• Breakfast : 1 cup fat-free milk, 1 banana,3/4 cup bran flakes, 1 banana,
• Lunch : 2 kiwifruit, 1 stick part-skim mozzarella string cheese , lettuce, mustard, 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper
• Dinner : 1 fat-free pudding cup, 1 cup steamed broccoli , 1 cup cooked couscous , broiled until just golden , 4 ounces broiled flounder or sole

Day 2

• Breakfast : 1 teaspoon light margarine with 1/2 English muffin spread , 8 ounces fat-free milk, 1/2 banana, 1 cup frozen berries
• Lunch : 15 grapes, 6 ounces light yogurt , lettuce and salsa with a mini whole wheat pita, 1 cup vegetarian vegetable soup
• Dinner : a pinch of dill, 1 teaspoon light margarine with 3 small boiled red potatoes

Day 3

• Breakfast : a pinch of cinnamon, 1 teaspoon honey, 1/2 apple, chopped, 3/4 cup fat-free milk, 1/2 cup quick-cooking oats
• Lunch: 1 banana, 1 tablespoon fat-free sour cream, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, 1/4 cup sliced red grapes
• Dinner: 1 low-fat frozen fudge bar, steamed , 3 cups spinach, 4 ounces steamed shrimp , 3 tablespoons salsa topped with 1 baked potato and 1 tablespoon fat-free sour cream.

Day 4

• Breakfast: 1 tablespoon slivered almonds with 6 ounces light yogurt sprinkled, 1 ounce shredded reduced-fat cheese, 1/2 small apple topped with 1/2 toasted English muffin
• Lunch: 1 pear, 1 cup raw veggies , lettuce , tomato slices, mustard, 1 teaspoon horseradish, 3 ounces thinly sliced roast beef, 1 mini whole wheat pita
• Dinner: 1/2 cup pineapple chunks in juice, 3/4 cup cooked brown rice , 2 tablespoons fat-free dressing, 2 sliced green onions, 1/4 cups coleslaw mix, 3 ounces poached salmon.

Day 5

• Breakfast : 8 ounces fat-free milk, 1 tablespoon slivered almonds, 1/2 cup berries, 1 cup Cheerios
• Lunch : Cucumber spears, 1/2 cup mandarin orange sections topped with 1/2 cup low-fat cottage cheese, 1 ounce shredded reduced-fat cheese, 1 small whole wheat tortilla with 1/4 cup fat-free refried beans
• Dinner : 1 cup berries topped with 1/2 cup vanilla fat-free frozen yogurt, 2 tablespoons fat-free dressing with 2 to 3 cups salad greens, mashed with a pinch of cinnamon , 1 cup baked acorn squash, 3 ounces roasted pork tenderloin.

Day 6

• Breakfast : 8 ounces fat-free milk, 1/2 sliced banana topped with 1 tablespoon peanut butter and 1 toasted frozen waffle.
• Lunch : 1/2 banana mixed with 6 ounces light yogurt, 10 baby carrots , cucumber , onion slices , mustard and 1 tablespoon light mayonnaise, 2 ounces water-packed light tuna, 1 mini whole wheat pita.
• Dinner : 1 medium apple, steamed , 3 cups spinach, 1/4 cup canned kidney beans, 1/3 cup salsa, 2 ounces cooked turkey sausage, 1/2 cup corn, 3/4 cup cooked brown rice.

Day 7

• Breakfast : 1 grapefruit, 1 poached egg , drained, 1/2 cup steamed spinach, 1 tomato slice, 1 ounce reduced-fat cheese, sliced, 1/2 toasted English muffin layered.
• Lunch: 1 pear, 1 mini whole wheat pita , 1 teaspoon vinegar with scallions , red onion, chopped red bell peppers, 1/2 cup mandarin orange sections, 1/2 cup canned black beans
• Dinner : 1/2 cup pineapple chunks in juice, 1 cup steamed zucchini , 1 teaspoon light margarine with 1 baked sweet potato , 3 ounces broiled or grilled flank steak.