7-Day Low-Calorie Meal Plan (1,200–1,500 Calories Per Day)
This meal plan is designed for healthy weight loss while ensuring proper nutrition, satiety, and energy.
✅ Calories per day: 1,200–1,500 kcal
✅ Balanced macros: High protein, moderate healthy fats, low carbs
✅ 5 Meals a Day: 3 main meals + 2 snacks to keep metabolism active
✅ Hydration: At least 2 liters of water per day
📅 Day 1: High-Protein & Fiber-Rich (Total: ~1,300 kcal)
🥣 Breakfast: Scrambled egg whites (3) with spinach & 1 slice whole-grain toast (250 kcal)
🍎 Snack: 1 small apple + 10 almonds (150 kcal)
🥗 Lunch: Grilled chicken (100g), mixed greens, cucumbers, cherry tomatoes, lemon-olive oil dressing (350 kcal)
🥒 Snack: Low-fat Greek yogurt (150g) + cinnamon (120 kcal)
🍲 Dinner: Baked salmon (100g) with steamed broccoli & quinoa (400 kcal)
💡 Tip: High fiber from greens & quinoa keeps you full longer.
📅 Day 2: Light but Satisfying (Total: ~1,250 kcal)
🥣 Breakfast: Chia pudding (1 tbsp chia, unsweetened almond milk, ½ banana) (220 kcal)
🍓 Snack: Cottage cheese (100g) + strawberries (150 kcal)
🥗 Lunch: Lentil soup with carrots, celery, and herbs + 1 small whole-grain cracker (350 kcal)
🥒 Snack: 1 boiled egg + cucumber slices (120 kcal)
🍲 Dinner: Grilled shrimp (100g) + steamed asparagus & quinoa (400 kcal)
💡 Tip: Chia seeds provide fiber and Omega-3 for a healthy gut.
📅 Day 3: Low-Calorie & Energy-Boosting (Total: ~1,400 kcal)
🥣 Breakfast: Smoothie (spinach, banana, protein powder, almond milk) (250 kcal)
🍎 Snack: 10 walnuts + 1 boiled egg (180 kcal)
🥗 Lunch: Turkey wrap (whole-wheat tortilla, turkey slices, lettuce, mustard) (350 kcal)
🥒 Snack: Dark chocolate (70%) + 5 almonds (120 kcal)
🍲 Dinner: Stir-fried tofu (100g) with mixed veggies & cauliflower rice (450 kcal)
💡 Tip: Cauliflower rice is a great low-calorie carb alternative.
📅 Day 4: Lean Protein & Light Carbs (Total: ~1,300 kcal)
🥣 Breakfast: Scrambled egg whites (2) + ½ avocado on whole-grain toast (250 kcal)
🍓 Snack: Low-fat Greek yogurt + 1 tsp honey (140 kcal)
🥗 Lunch: Grilled chicken salad with chickpeas, cherry tomatoes & lemon dressing (350 kcal)
🥒 Snack: Carrot sticks + hummus (150 kcal)
🍲 Dinner: Grilled cod (100g) + steamed green beans & mashed cauliflower (400 kcal)
💡 Tip: Avocado provides healthy fats to keep you full.
📅 Day 5: Plant-Based & Filling (Total: ~1,200 kcal)
🥣 Breakfast: Oatmeal with chia seeds & blueberries (250 kcal)
🍎 Snack: 10 cashews + 1 boiled egg (170 kcal)
🥗 Lunch: Chickpea & quinoa salad with lemon dressing (350 kcal)
🥒 Snack: Sliced cucumbers + low-fat cottage cheese (120 kcal)
🍲 Dinner: Stir-fried tofu & mushrooms with steamed veggies (400 kcal)
💡 Tip: Chickpeas & quinoa boost fiber & protein for satiety.
📅 Day 6: Nutrient-Dense & Satisfying (Total: ~1,400 kcal)
🥣 Breakfast: Avocado toast (1 slice whole-grain) with a poached egg (250 kcal)
🍓 Snack: Greek yogurt + a handful of berries (150 kcal)
🥗 Lunch: Lentil soup + whole-grain crackers (350 kcal)
🥒 Snack: Dark chocolate (70%) + almonds (120 kcal)
🍲 Dinner: Grilled salmon (100g) + roasted Brussels sprouts & quinoa (450 kcal)
💡 Tip: Lentils are a great plant-based protein source.
📅 Day 7: Refreshing & Balanced (Total: ~1,250 kcal)
🥣 Breakfast: Smoothie (spinach, banana, almond milk, protein powder) (250 kcal)
🍎 Snack: 10 almonds + 1 boiled egg (180 kcal)
🥗 Lunch: Chicken & veggie stir-fry with brown rice (350 kcal)
🥒 Snack: Carrot sticks + hummus (150 kcal)
🍲 Dinner: Baked tofu with sweet potato mash & steamed spinach (400 kcal)
💡 Tip: Sweet potatoes provide slow-digesting complex carbs for sustained energy.
💡 Low-Calorie Diet Tips for Weight Loss & Health
✔️ Control Portions: Use a food scale or measuring cups for accuracy.
✔️ Eat More Fiber: Whole grains, vegetables, and legumes keep you full longer.
✔️ Hydration is Key: Drink 2–3 liters of water per day.
✔️ Avoid Sugary Drinks: Replace sodas & juices with water, green tea, or black coffee.
✔️ Stay Active: Pair this diet with daily movement (walking, workouts, yoga).
This 1,200–1,500 kcal plan ensures steady weight loss while keeping you energized and satisfied!
