7 Day Low Fat Diet Meal Plan

7 Day Low Fat Diet Meal Plan for 1200 Calories or More

[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.]

This is an easy to prepare low fat sample diet meal plan for 7 Days. The plan is designed to provide 1200 calories 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 and servings accordingly.

To keep things simple I decided to include only the best Lean Cuisine frozen entrees I could find. I am not affiliated with the company that produces Lean Cuisine (the parent company is Nestle) and I am NOT endorsing these meals as the best frozen entrees in the marketplace. However, this brand seems to be more readily available throughout the United States than some other brands. Also, I found 7 “reasonably healthy” entrees to provide some variety in the meal plan throughout the week.

I’ve noted what kind of meal preparation is required for each day with a link to the appropriate recipe(s) when necessary. For more information about each day of the plan including nutrition information follow the link for each day.

Note: The fat content of this diet plan averages 18% which is on the low side for USDA guidelines. To be sure you are getting enough healthy fat in your diet be sure to assess your minimum healthy calorie count when dieting. 1200 calories is on the low side for most women.

1. How Many Calories Per Day Do I Need?
2. 1200 Calorie Diet: How to Get Started

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Day 1 Diet Menu Plan

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Day 1:

Breakfast

Honey Oat Waffles (160 calories, Kashi)
1⁄2 cup Orange Juice (55 calories)
Yogurt Peanut Butter Spread

(For the spread: Simply mix 2 oz. of fat free plain yogurt and 1/2 tbsp. of peanut butter. This is an easy and delicious way to add a little more calcium and protein to your diet. And it eliminates the less healthy butter/margarine and/or syrup. Might save you some calories also!)

Snack

1 String Cheese Snack (80 calories, Sargento)

Lunch

Whole Wheat Sandwich with Turkey and Pear

(Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey, 1/2 ripe pear sliced, and 2 tsp. of spicy brown mustard. Add cheese for a little extra flavor and calcium.)

1/8 cup (2 Tbsp.) Reduced Fat Shredded Cheese (38 calories, Sargento)
1 Lowfat Yogurt (130 calories, your choice of flavor Stonyfield Farm)

Water, unsweetened tea, or coffee

Snack

1 medium apple

Supper

1 Chicken Mediterranean meal (240 calories, Lean Cuisine – Spa Cuisine Classics)
1/2 cup frozen peas, boiled and drained w/o salt
1/2 cup lite ice cream (100 calories, Blue Bunny)

Water, unsweetened tea, or coffee

Total calories = 1227
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Weekly Diet Menu: Day 2

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Day 2

Breakfast

1 serving Homemade Instant Oatmeal (236 calories)
1/2 pear
1⁄2 cup Orange Juice

Snack

1 container French Vanilla Yogurt (Dannon – Light ‘n Fit, 100 calories)

Lunch

1 Tuna Fish Sandwich with Avocado
1 medium apple
water, unsweetened tea, or coffee

To prepare tuna fish sandwich with avocado:

Make tuna fish salad with 1 small can of white tuna canned in water (about 1/2 cup). Mix with 1 tbsp. low fat mayonnaise and 1/2 tsp curry powder. Makes enough for two sandwiches.

Spread 1/2 tuna fish salad on one slice whole wheat sandwich thin by Arnold. (Reserve the remaining tuna salad in the refrigerator for another day.) Add 1/4 cup reduced fat shredded Mexican cheese blend. Microwave the open sandwich on low to medium for about 30-40 seconds (enough to melt the cheese). Remove from microwave and top with slices of avocado (1/4 medium avocado) and then the second slice of bread.

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
4 Triscuits Reduced Fat Crackers

Supper

Three Cheese Stuffed Rigatoni – Lean Cuisine, Cafe Classics Bowls (240 calories)
1/2 cup steamed broccoli

Water, unsweetened tea, or coffee

Total Calories = 1206

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1200 Diet Menu: Day 3

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Day 3:

Breakfast

2 Kashi Honey Oat Waffles (160 calories)
Yogurt Peanut Butter Spread
1⁄2 cup Orange Juice (55 calories)

(For the spread: Simply mix 2 oz. of fat free plain yogurt and 1/2 tbsp. of peanut butter. This is an easy and delicious way to add a little more calcium and protein to your diet. And it eliminates the less healthy butter/margarine and/or syrup. Might save you some calories also!)

Snack

1 piece Sargento String Cheese (80)

Lunch

Whole Wheat Sandwich with Turkey & Pear
1/8 cup (2 Tbsp.) 4 Cheese Mexican Reduced Fat Shredded Cheese (38 calories, Sargento)
1 6 oz. container low fat Stonyfield Farm yogurt (your choice of flavor, 130 calories)

Water, unsweetened tea, or coffee

(Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey, 1/2 ripe pear sliced, and 2 tsp. of spicy brown mustard. Add cheese for a little extra flavor and calcium.)

Snack

1 medium apple

Supper

1 Lean Cuisine – Spa Cuisine Classic – Salmon w/Basil (220 calories)
1/2 cup green peas (frozen, boiled and drained)
1/2 roll Arnold Whole Wheat Sandwich Thin (50 calories)
1/4 avocado

Water, unsweetened tea, or coffee

Total Calories = 1229
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Low Fat Diet Menu: Day 4

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Day 4:

1 serving Homemade Instant Oatmeal (236 calories)
1/2 pear
1⁄2 cup Orange Juice

Snack

1 container French Vanilla Yogurt (Dannon – Light ‘n Fit, 100 calories)

Lunch

1 Tuna Fish Sandwich with Avocado
1 medium apple
water, unsweetened tea, or coffee

(NOTE: When following the weekly plan you will hopefully have leftover from Day 2. )

To prepare a tuna fish sandwich with avocado:

Make tuna fish salad with 1 small can of white tuna (canned in water, about 1/2 cup tuna). Mix with 1 tbsp. low fat mayonnaise and 1/2 tsp curry powder. Makes enough for two sandwiches.

Spread 1/2 tuna fish salad on one slice whole wheat sandwich thin by Arnold. (Reserve the remaining tuna salad in the refrigerator for another day.) Add 1/4 cup reduced fat shredded Mexican cheese blend. Microwave the open sandwich on low to medium for about 30-40 seconds (enough to melt the cheese). Remove from microwave and top with slices of avocado (1/4 medium avocado) and then the second slice of bread.

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
4 Triscuits Reduced Fat Crackers

Supper

1 Lean Cuisine (Spa Cuisine Classics) Grilled Chicken Primavera
1 cup Steamed or Boiled Broccoli

Water, unsweetened tea, or coffee

Total calories: 1211

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1200 Calorie Diet Meal Plan: Day 5

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Meal Preparation Day 5:

Breakfast

2 Waffles (Kashi-Honey Oat, 160 calories)
Yogurt Peanut Butter Spread
1⁄2 cup Orange Juice

(For the Yogurt Peanut Butter Spread: Simply mix 2 oz. of fat free plain yogurt and 1/2 tbsp. of peanut butter. This is an easy and delicious way to add a little more calcium and protein to your diet. And it eliminates the less healthy butter/margarine and/or syrup. Might save you some calories also!)

Snack

1 String Cheese Snack (Sargento, 80 calories)

Lunch

3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)
1/2 medium apple
water, unsweetened tea, or coffee

(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.)

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)*

*(Note: Starbucks Caffe Latte Tall with nonfat milk has 40 more calories than a Cafe au Lait of the same size with nonfat milk, if my research is accurate!)

Supper

1 Lean Cuisine, Cafe Classics, Parmesan Crusted Fish
1/2 cup boiled green peas
1/2 roll (Arnold Whole Wheat Sandwich Thins, 50)
1/4 medium Avocado

Water, unsweetened tea, or coffee

Total Calories: 1190

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Easy Diet Menu: Day 6

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Day 6:

Breakfast

1 serving Homemade Instant Oatmeal (236 calories)
1/2 pear
1/2 cup Orange Juice

Snack

1 container French Vanilla Yogurt (Dannon – Light ‘n Fit, 100 calories)

Lunch

Whole Wheat Sandwich with Turkey & Pear

Water, unsweetened tea, or coffee

(Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey with 1/2 medium ripe apple sliced, 2 tsp. of spicy brown mustard optional.)

water, unsweetened tea, or coffee

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
1 piece Sargento mozzarella string cheese

Supper

1 Lean Cuisine (Spa Cuisine Classics) Chicken in Peanut Sauce
1 cup Steamed or Boiled Broccoli
1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 calories)

Water, unsweetened tea, or coffee
Total Calories: 1207

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Diet Meal Plan: Day 7

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Day 7:

Breakfast

3/4 cup Heart to Heart cereal (110 calories, Kashi)
1 Tbsp Raisins
4 oz. Nonfat Milk
1⁄2 cup Orange Juice

Snack

1 piece String Cheese (80, Sargento)

Lunch

3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)*
1/2 medium apple
4 Reduced Fat Triscuits (69, Nabisco)

water, unsweetened tea, or coffee

*(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.)

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
4 Triscuits Reduced Fat Crackers (69, Nabisco)

Supper

1 Lean Cuisine (Comfort Classics) Roasted Turkey & Vegetables
1/2 cup Peas, boiled and drained
1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 calories)

Water, unsweetened tea, or coffee

Total Calories: 1204

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If you’d like to design your own healthy low calorie diet plan, you may want to read:

Create Your Own 7 Day Diet Menu

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