Week Long Low Calorie Menu Plan

Finally! I have Day 7 of the week long menu for 1200, 1300, 1400, or 1500 calories. I designed this menu plan to save you time. The menu for each day includes an easy to prepare or grab and go breakfast with a HEALTHY fast food meal for lunch. Suppers are also simple and require only a little time to prepare.

For today’s menu, breakfast is a couple of tasty and nutritious oat waffles by Kashi. Top the waffles with a little apple butter for a spread and serve with orange juice and soy milk to round out the nutrition. If you are not a fan of soy milk you can choose a different milk product, dairy or otherwise.

By opting to go with spreads such as apple butter or applesauce instead of butter and syrup you can cut down on the calorie count and boost the nutritional value of your meal. [For more ideas on choosing healthy low calorie spreads when making toast, waffles, sandwiches, and more you may want to read Nutritious Low Calorie Spreads, Condiments, and Dips]

Lunch is a grilled chicken salad from McDonald’s. The almonds are included for a total of 300 calories BUT I don’t believe this calorie count includes salad dressing! The salad dressings alone range from 40 to 190 calories or more for a 1.5 to 2 ounce serving. Newman’s Own Low Fat Balsamic Vinaigrette is the low cal winner at only 40 calories for 1.5 ounces.

Supper calls for making a Twice Baked Potato. It’s easy to prepare (recipe included). Scrub your potato well and you can eat the whole thing with skin for lots of dietary fiber and nutrients.

[Look for links to the previous menus Days 1-6 at the end of this article. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, you can find my comments below.]

1200 Calorie Menu (Day 7)


2 Honey Oat Waffles (Kashi, 160 calories)
3 Tbsp. Apple Butter (60 calories)
Vanilla Soy Milk (1/2 cup)
1⁄2 cup Orange Juice (Light ‘N Healthy Orange Juice with Calcium- Tropicana – 25 calories)*


1 Medium Apple


1 Asian Salad with Grilled Chicken (McDonald’s, 300 calories, includes the almonds)
Water, unsweetened tea, or coffee


1 cup Soy Dream Soy Milk, enriched vanilla (1 cup = 120 calories)


Twice Baked Potato

(Microwave 1/2 cup of washed and cut broccoli in a microwave oven. Set aside. While the broccoli is cooking, wash/scrub a medium to large size potato, then bake in microwave for 6-10 minutes on high. Remove potato from the microwave and carefully slice open the top to avoid burning yourself with the steam. Lightly mash inside with a fork and add 1 Tbsp. Light Butter. Top the potato with the cooked broccoli, 1/4 cup canned, rinsed Black Eyed Peas, and 2 Tbsp. freshly grated Parmesan Cheese. Return the potato to the microwave and heat on medium for 2-3 minutes.)

1 Medium to Large Baked Potato (160 calories)
1/2 Cup fresh broccoli cut into small pieces
1/4 Cup Black Eyed Peas cooked
1 Tbsp. Light Butter (Land O’Lakes Light Butter with Canola, 50 calories)
2 Tbsp. Parmesan Cheese (20 calories)

1/2 Cup Vanilla Ice Cream (Blue Bunny, 100 calories)

Water, unsweetened tea, or coffee

(Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.)

Total Calories = 1202

Total Fiber = 26.3 g

Fat = 21%

Carbs = 59%

Protein = 20%

(U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%)

Calcium = 1111 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)

Iron = 19.7 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

1300, 1400, or 1500 Calorie Diet Menu

This menu provides plenty of fiber, iron, and calcium for young women. If you are postmenopausal it comes up a little short on calcium. If this describes you, you may want to supplement this menu with another serving of a low fat milk product. Or be sure to take a calcium supplement (with vitamin D).

Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. (I encourage you to read my article on how to determine the minimum SAFE caloric intake for you: 1200 Calorie Diet: How to Get Started!)

*Light N’ Healthy Calcium Orange Juice by Tropicana. I included this juice because it is a source of a little extra calcium and it helped the numbers to add up right for a total of approximately 1200 calories. However, I believe a regular orange juice product (with or without added calcium) would be a better choice for not too many more calories. Why would it be better? Adding water to plain orange juice is what makes light juice. That dilutes the available nutrients, which may or may not be added back. In my opinion, the original mix of nutrients as nature intended is always best.

If you’ve read this far, good for you! Here are the links for days one through six of this latest weekly plan:

Healthy Low Calorie Sample Menu

1200 Calorie Menu: Day 2

1200 Calorie Menu Day 3

Day 4 Sample Menu for 1200 Calories

Day 5 – 1200 Kcal Diet Menu

Day 6 Sample Menu Plan

If I can figure out how to set it up properly, I would like to provide the week long menu plan in a chart form for you to easily download and print off. Also, be looking for some important articles on how to get your metabolism working to your advantage for faster weight loss. And I plan on creating a new week long low calorie menu around having a commercially prepared yet healthy frozen entree each evening for dinner.

I prefer to prepare my own meals for better taste and nutrition, however, it is possible to purchase reasonably healthy and tasty frozen meals. Do you know which meals rate well?

While you are waiting for a new menu plan, you may want to check out my previous 7 Day Menu Plan (Sample Menu for 7 Days) that includes a fair amount of cooking. Cooking may not be your idea of fun BUT if you are willing to prepare your own meals you will save a considerable amount of money over eating out each day or buying heat and serve frozen meals!

Wishing you the best to achieve your goals in 2010!

  • Lori March 1, 2010, 11:22 am


    Good question!

    Polenta is prepared with corn meal. Like wheat and oats, corn is actually a grain and not a vegetable as many people might think.

    If you choose whole grain cornmeal to make your polenta it could be a nutritious substitute for the whole grain breads called for in any of my sample menus. However, to keep it similar in nutritional value you do want to make sure you are choosing whole grain corn.

    I’ve noticed that many corn meal products and already prepared polenta as sold in the grocery store are not made from whole grain. For example, Quaker Oats has a new corn meal product that would seem to be a good choice. But if you read the label you will see that it is made from degerminated corn.

    To keep the calorie count similar be mindful of which polenta recipe you choose to make. Butter and cheese are common ingredients that add flavor. Go easy with these as the calories (and saturated fat) can add up quickly.

    Also, choose to grill, bake, or maybe saute rather than fry to keep the calorie count down.

    One slice of whole grain bread typically has about 70 to 100 calories. That gives you a value to keep in mind if you are substituting polenta for bread in a low calorie sample menu.

    To learn more about making polenta you may want to read an excellent article I found on the Healthy Eats blog:


    To make plain polenta without butter or cheese:


    To make polenta with fresh veggies and a little parmesan cheese:


    Hope this helps!


  • Judy Thompson February 27, 2010, 11:36 am

    Could you please tell me if Palenta is okay in place of breads? Do you have any Palenta receipes?