Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of your choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait. Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Get the Barbecue Cutlets with Citrus Slaw recipe. Get the Zesty Lemon-Herb Baked Flounder recipe. Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce.After you try this winning mix, you'll wonder why you never added nuts to your morning cereal before.Pair with 1 cup of a 100% whole grain, like quinoa.Our flavorful recipe can be cooked up in under half an hour and it reheats well for leftovers.Eat with 1 cup cooked couscous and 1 cup steamed broccoli.Get the Barbecue Cutlets with Citrus Slaw recipe.Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines. A Simple 7-Day, 1,200-Calorie Diet Meal Plan Pair with 1 cup of a 100% whole grain, like quinoa.After you try this winning mix, you'll wonder why you never added nuts to your morning cereal before.Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein.Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of your choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait. Our flavorful recipe can be cooked up in under half an hour and it reheats well for leftovers. Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear. Our tuna salad recipe comes in at just 135 calories/serving. Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce.Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar.Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl.Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. A Simple 7-Day, 1,200-Calorie Diet Meal Plan Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories per serving).Get the Zesty Lemon-Herb Baked Flounder recipe.Get the Balsamic-Glazed Pork with Roasted Butternut Squash recipe.An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt.The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely—if that is a goal of yours.Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil.Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely—if that is a goal of yours. Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar. A Simple 7-Day, 1,200-Calorie Diet Meal Plan Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie.Remember, healthier eating habits can revolve around many different goals such as lowering blood pressure or cholesterol—not just losing weight.Get the Balsamic-Glazed Pork with Roasted Butternut Squash recipe.Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg.An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt.Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories per serving).Eat with 2 cups raw veggies and 1/4 cup of hummus. Enjoy with a single-serve ice cream for dessert and you can go to bed happy. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories per serving). The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein. A Simple 7-Day, 1,200-Calorie Diet Meal Plan An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Get the Balsamic-Glazed Pork with Roasted Butternut Squash recipe. Our recipe is so easy it will likely become a weeknight staple for you and your family. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines. After you try this winning mix, you'll wonder why you never added nuts to your morning cereal before. A Simple 7-Day, 1,200-Calorie Diet Meal Plan The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely—if that is a goal of yours.After you try this winning mix, you'll wonder why you never added nuts to your morning cereal before.Our flavorful recipe can be cooked up in under half an hour and it reheats well for leftovers.Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.Get the Barbecue Cutlets with Citrus Slaw recipe.Pair with 1 cup of a 100% whole grain, like quinoa.The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein.Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil.Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil. Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg. Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato. Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin.Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk.Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.Enjoy with a single-serve ice cream for dessert and you can go to bed happy.“A structured plan like this can help you practice and understand the building blocks that make up a balanced diet.Our recipe is so easy it will likely become a weeknight staple for you and your family. A Simple 7-Day, 1,200-Calorie Diet Meal Plan Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar.Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.Enjoy with a single-serve ice cream for dessert and you can go to bed happy.Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin.“A structured plan like this can help you practice and understand the building blocks that make up a balanced diet.In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk.Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl. “A structured plan like this can help you practice and understand the building blocks that make up a balanced diet. Remember, healthier eating habits can revolve around many different goals such as lowering blood pressure or cholesterol—not just losing weight. Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl. Pair with 1 cup of a 100% whole grain, like quinoa. Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Eat with 2 cups raw veggies and 1/4 cup of hummus.