7 Day Diet Sample Menu Plan

7 Day Diet Sample Menu for 1200 Calories

[This plan can be adapted for a 1300, 1400, or 1500 calorie diet. Just click the link for each day of the diet provided here to read tips and more on how to increase the calorie count from the baseline of 1200. Recommendations are included at the end of the page for each day's menu.]

I’ve designed a relatively inexpensive 7 Day Sample Menu for a 1200 calorie diet. This plan was created for one person. If you are serving meals and snacks from this plan to more than one person you will need to adjust the recipes accordingly. Although the meals and snacks might be enjoyed at any time, the plan may be best suited for the colder months of the year.

I’ve noted what kind of meal preparation is required for each day with a link to the appropriate recipe(s) when necessary.

Before Day 1

Make Creamy Breakfast Oatmeal

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Day 1 Sample Menu

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Meal Preparation Day 1:

Roast Chicken (for Supper)

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
4 oz. nonfat (skim) Milk
1 Orange
Unsweetened Tea, Coffee, or Water

Morning Snack:

1 piece Mini Babybel Light Original Cheese

Lunch:

1 roll (Whole Wheat Sandwich Thins by Arnold)
2 Tbsp. Hummus
1 medium Apple
Unsweetened Tea, Coffee, or Water

Afternoon Snack:

1 6-oz. container Low Fat Stonyfield Farms Yogurt (your choice of flavor)

Supper:

1 medium Baked Potato
1 cup steamed Broccoli
1 Tbsp. Light Butter with canola oil (Land O’Lakes)
3 oz. Sliced Chicken Breast, oven roasted

Total Calories: 1224

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Day 2 Sample Menu

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Meal Preparation Day 2:

Low Fat Chicken and Apple Salad (for Supper)

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
1 6-oz. container Stonyfield Farms Low Fat Yogurt (your choice of flavors)
Unsweetened Tea, Coffee, or Water

Morning Snack:

1 medium orange

Lunch:

1 Chicken wing (skin removed)
1 Chicken leg (just the leg, not thigh meat, skin removed)
2 stalks of Celery (about 5-6 4-inch pieces)
8 oz. nonfat (skim) Milk (or make your own Cafe au Lait without sugar)

Afternoon Snack:

8 Tostitos Multigrain Chips
4 Tbsp. mashed Avocado (plain or seasoned to taste with herbs/spices)

Supper:

1/2 cup Low Calorie Apple and Chicken Salad
2 cups Mixed Salad Greens
1/2 Whole Wheat Roll by Arnold (as is or lightly toasted)
8 oz. nonfat (skim) Milk (or make your own Cafe au Lait without sugar)

Total Calories: 1188

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Day 3 Sample Menu

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Meal Preparation Day 3:

Roasted Chicken Pizza (for Supper)
Hard-Boiled Eggs (for meals beginning Day 4)

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
1/2 cup Orange Juice

Snack:

1/4 cup plain Almonds

Lunch:

1/2 cup Low Fat Chicken and Apple Salad
1 Whole Wheat Sandwich Thin (Arnold)
8 oz. nonfat (skim) Milk

Afternoon Snack:

2 Stalks Celery (raw, cut in 5-6 4-inch pieces)
4 Tbsp. Hummus

Supper:

2 Roasted Chicken Pizzas (2 Sandwich thin halves)
Unsweetened Tea, Coffee, or Water

Total Calories: 1202

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Day 4 Sample Menu

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Food Preparation Day 4:

Chicken Tortilla Soup (for Supper)

Breakfast:

1 Hard-boiled egg
1 medium Orange
1 Whole Wheat Sandwich thin (Arnold)
1/2 Tbsp. Light Butter with Canola (Land O’Lakes)

Morning Snack:

1 6-oz. container Low Fat Yogurt (Stonyfield Farms, your choice)

Lunch:

1 Chicken Wing (skin removed)
1 Chicken Leg (no thigh meat, skin removed)
2 cups Mixed Salad Greens
1/2 cup Tomatoes, chopped
8 oz. nonfat (skim) Milk

(Optional: Make 1 cup of Cafe au Lait with the nonfat milk)

Afternoon Snack:

1/4 cup Raisins (seedless)
1 piece Mini Babybel Light Cheese (Original)

Supper:

1 cup Chicken Tortilla Soup
4 Tbsp. Avocado (raw, mashed)
8 Tortilla Chips (Tostitos, multigrain)
Unsweetened Tea, Coffee, or Water

Total calories: 1206

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Day 5 Sample Menu

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Meal Preparation Day 5:

Low Calorie Deviled Eggs (for Supper)
Black Bean and Corn Salsa (for Supper) To find the recipe scroll to the bottom of the page for Day 5

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
1/8 cup plain Almonds
1/2 cup Orange Juice
8 oz. nonfat (skim) Milk

Morning Snack:

1 6-oz. container Low Fat Yogurt (Stonyfield Farms, your choice of flavor)

Lunch:

1 cup Chicken Tortilla Soup
1 medium Apple
Unsweetened Tea, Coffee, or Water

Afternoon Snack:

1 piece Mini Babybel Light Cheese

Supper:

1 serving (2 egg halves) Low Calorie Deviled Eggs
1/2 cup Black Bean and Corn Salsa
8 Tortilla Chips (Tostitos, multigrain)
4 Tbsp. Hummus
Unsweetened Tea, Coffee, or Water

Total Calories: 1222

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Day 6 Sample Menu

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Meal Preparation Day 6:

Black Bean Chicken Casserole (for lunch or supper if you prefer, just switch the lunch and supper recommendations)

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
1/2 cup medium apple Chopped
1/2 cup Orange Juice
Unsweetened Tea, Coffee, or Water

Morning Snack:

1 6-oz. container Low Fat Yogurt (Stonyfield Farms)

Lunch:

3/4 cup Black Bean Chicken Casserole
1/2 medium Apple
Unsweetened Tea, Coffee, or Water

Afternoon Snack:

2 stalks of Celery (cut into 5-6 4-inch pieces)
2 Tbsp. Hummus

Supper:

1 cup Chicken Tortilla Soup (no added Tortilla chips)
2 cups Mixed Salad Greens
1/2 cup Tomatoes, chopped
1 Whole Wheat Sandwich Thin
Unsweetened Tea, Coffee, or Water

Total Calories: 1200

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Day 7

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Meal Preparation Day 7:

Roasted Chicken Pizza (for Supper)

Breakfast:

1/2 cup Creamy Breakfast Oatmeal
1 medium Orange

Morning Snack:

1/2 serving Low Calorie Deviled Eggs (1/2 egg)
1/4 cup plain Almonds

Lunch:

1/2 cup Black Bean Chicken Casserole
2 cups Mixed Salad Greens
1/2 cup Tomatoes, chopped
Unsweetened Tea, Coffee, or Water

Afternoon Snack:

1 medium Apple with skin

Supper:

2 Roasted Chicken Pizzas (2 Sandwich thin halves)

Total Calories: 1174

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Create Your Own 7 Day Diet Menu