A 7-Day, 1200-Calorie Meal Plan That Actually Works

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For a healthy slimming down everybody should follow two rules – working sensible exercises and eating healthy foods. Both rules need specific plans.

In this article, we are offering you a week-long menu, which if is followed can result in losing 20 pounds.

Day 1

Breakfast

  • 1 banana, 3/4 cup bran flakes, 1 cup fat-free milk

Lunch

  • Sandwich: 3 ounces turkey breast, 1 mini whole wheat pita, 1 teaspoon light mayonnaise, 1/2 roasted pepper, mustard, lettuce
  • 1 stick mozzarella string cheese
  • 2 kiwis

Dinner

  • 4 ounces broiled flounder or sole
  • 1 cup cooked couscous
  • 2 sliced plum tomatoes (sprinkled with 2 tablespoons grated Parmesan cheese),
  • 1 fat-free pudding cup
  • 1 cup steamed broccoli

Day 2

Breakfast

  • Smoothie: Blend 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.
  • 1/2 English muffin with one tsp light margarine

Lunch

  • 1 cup vegetarian vegetable soup
  • 1 veggie burger with lettuce and salsa
  • 15 grapes
  • 6 ounces light yogurt

Dinner

  • BBQ chicken: 4 ounces skinless and boneless breast with barbeque sauce.
  • 1/2 cup vegetarian baked beans
  • 3 small red potatoes (boiled) topped with 1 tsp light margarine and a pinch of dill

Day 3

Breakfast

  • Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1 teaspoon honey; 1/2 apple, chopped; and a pinch of cinnamon

Lunch

  • Chicken salad: Toss 1/4 cup sliced red grapes with 4 ounces shredded skinless roast chicken breast, 1 tbsp light mayonnaise, 1 Tbsp slivered almonds and 1 tbsp fat-free sour cream. Serve over lettuce.
  • 1 banana

Dinner

  • 4 ounces steamed shrimp
  • 1 tablespoon fat-free sour cream and 1 baked potato topped with 3 tablespoons salsa
  • 1 low-fat frozen fudge bar
  • 3 cups spinach, steamed

Day 4

Breakfast

  • 1/2 toasted English muffin topped with 1/2 apple and 1-ounce shredded reduced-fat cheese. Prepare in microwave 30 seconds on High.
  • 6 ounces light yogurt with 1 tablespoon almonds

Lunch

  • 1 cup tomato soup
  • Sandwich: 3 ounces thinly sliced roast beef, 1 mini whole wheat pita, mustard, 1 teaspoon horseradish, lettuce, tomato slices,
  • 1 cup raw veggies
  • 1 pear

Dinner

  • 3 ounces poached salmon
  • Slaw: Toss 1 1/4 cups coleslaw mix 2 tablespoons fat-free dressing and 2 sliced green onions with
  • 1/2 cup pineapple chunks in juice
  • 3/4 cup cooked brown rice

Day 5

Breakfast

  • 1 cup Cheerios, 1 tablespoon slivered almonds, 1/2 cup berries and 8 ounces fat-free milk

Lunch

  • Quesadilla: Over 1 small whole wheat tortilla spread 1/4 cup fat-free refried beans and sprinkle on 1 ounce shredded cheese (reduced-fat). Another tortilla is topped with salsa and microwave all 45 seconds on High.
  • 1/2 cup low-fat cottage cheese with 1/2 cup mandarin orange piece
  • Cucumber spears

Dinner

  • 3 ounces roasted pork tenderloin
  • 3 cups salad greens with 2 tablespoons fat-free dressing
  • 1 cup baked acorn squash, with a pinch of cinnamon
  • 1/2 cup vanilla fat-free frozen yogurt with 1 cup berries

Day 6

Breakfast

  • 1 toasted frozen waffle, topped with 1/2 sliced banana and spread with 1 tablespoon peanut butter
  • 8 ounces fat-free milk

Lunch

  • Tuna pita: 1 mini whole wheat pita, 1 tablespoon light mayonnaise, 2 ounces water-packed light tuna, cucumber, mustard and onion slices
  • 6 ounces light yogurt mixed with 1/2 banana
  • 10 baby carrots

Dinner

  • Jambalaya: Combine 3/4 cup cooked brown rice; 2 ounces cooked turkey sausage, sliced; 1/2 cup corn; 1/4 cup canned kidney beans and 1/3 cup salsa.
  • 3 cups steamed spinach,
  • 1 medium apple

Day 7

Breakfast

  • 1/2 toasted English muffin with 1-ounce reduced-fat cheese, sliced; 1/2 cup steamed spinach, drained; 1 poached egg and 1 tomato slice
  • 1 grapefruit

Lunch

  • Black bean salad: Toss 1/2 cup canned black beans, chopped red bell peppers, red onion, and scallions, 1/2 cup mandarin orange sections and 1 teaspoon vinegar. Serve over salad greens.
  • 1 mini whole wheat pita
  • 1 pear

Dinner

  • 3 ounces grilled or broiled flank steak
  • 1 cup steamed zucchini
  • 1 baked sweet potato topped with 1 teaspoon light margarine
  • 1/2 cup pineapple chunks in juice

Source: www.goodhousekeeping.com