To put together this weight loss meal plan that takes the guesswork out of grocery shopping and prepping a full week's worth of healthy and delicious breakfast, lunch and dinner ideas, we consulted with registered dietitians. While 1,200 calories may be the right amount for some people, it can be very restrictive for most, says Stefani Sassos, M.S., R.D., C.D.N, deputy nutrition director for the Good Housekeeping Institute. Depending on your daily activity level, we suggest checking out our 1,300-, 1,400-, 1,500- and 1,800-calorie meal plans as well.
It's true that maintaining a healthy weight is associated with a lower risk of certain chronic diseases and health issues, but your weight is just one of many factors that impacts your overall health. Many experts agree that long-term weight loss is only possible if you make healthy food choices on the regular. Implementing nutrient-dense foods into a well-balanced diet and staying hydrated are key and can have benefits far beyond the number on the scale. When it comes to improving your eating habits, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life.
This plan uses 1,200 calories as a base and is designed to be built upon by doubling, tripling or even quadrupling up on veggies at any opportunity and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal at a time. You can consider complementing this plan with a daily multivitamin too.
Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.