Shed pounds without skimping on taste or nutrition with our latest seven-day meal plan designed by Vancouver dietitian Charlene Chen. Whether you're just beginning to
lose weight
or hoping to get rid of those last stubborn pounds, this 1,200 calorie-a-day diet is intended to help you safely and gradually lose two pounds per week. Before beginning this plan, contact your doctor to make sure it's right for you.
Drinking eight to 10 glasses of water per day while on this low-calorie, high-fibre diet is critical for maintaining proper hydration and digestion. Sipping one to two glasses of water or clear tea before a meal also helps to quench thirst, often mistaken for hunger.
A daily multi-vitamin and 300-mg calcium supplement are also recommended to ensure you are getting all the calcium and nutrients your body needs.
How to use our weight loss meal plan:
· Use the drop down menu below to get your daily meal plan.
· Click on the week-long meal plan PDF to print your complete seven-day diet.
To view our meal plan you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
Monday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) orange juice with pulp
· 1 piece multi-grain bread, toasted, spread with 1 tbsp peanut butter
|
Lunch
· Roast-beef sandwich made with 2 slices multi-grain bread, 1 slice roast beef, 2 squirts mustard, 1 tbsp (15 mL) low-fat mayonnaise, 1/2 cup (125 mL) alfalfa sprouts, 4 tomato slices and 4 cucumber slices.
· 1/2 cup (125 mL) carrot sticks
· 1/2 cup (125 mL) zucchini sticks
|
Dinner
· 1/2 cup (125 mL) skim milk
· 3 slices baguette
· 1 seasonal fresh fruit
|
| Daily calorie total: 1150 |
Tuesday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 grapefruit
· 1 hard-boiled egg
· 1 cup (250 mL) instant oatmeal
|
Lunch
· 1/2 can canned salmon, drizzled with 1 tsp (5 mL) balsamic vinegar and 1 tsp (5 mL) olive oil
· 2 slices whole wheat bread
· 1 seasonal fresh fruit
|
Dinner
· 1/2 cup (125 mL) skim milk
|
| Daily calorie total: 1195 |
Wednesday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) cold cereal
· 1/2 bran muffin
· 1 small orange
|
Lunch
· 1 slice Swiss cheese
· 1/2 cup (125 mL) raw snap peas
· 1/2 cup (125 mL) red bell peppers, sliced
|
Dinner
· 1/2 cup (125 mL) skim milk
· 1 cup (250 mL) steamed green beans
· 1 cup (250 mL) steamed brown rice
|
| Daily calorie total: 1165 |
Thursday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) cranberry juice
· 1 hard-boiled egg
· 1/2 bran muffin
|
Lunch
· 1 cup (250 mL) steamed green beans
· 1 cup (250 mL) steamed brown rice
|
Dinner
· 1/2 cup (125 mL) skim milk
· 1 seasonal fresh fruit
|
| Daily calorie total: 1175 |
Friday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1 slice multi-grain bread, toasted
· 1 slice cheddar or Swiss cheese
· 1/2 cup (125 mL) apple juice
|
Lunch
· 1 slice multi-grain bread, toasted
· 1 cup (250 mL) sliced assorted veggies with 2 tbsp (30 mL) low-fat vegetable dip
· 1/2 cup (125 mL) fat-free yogurt
· 1 seasonal fresh fruit
|
Dinner
· 1/2 cup (125 mL) skim milk
· 1 cup (250 mL) cooked whole wheat pasta
· 1 seasonal fresh fruit
|
| Daily calorie total: 1050 |
Saturday
Breakfast
· 1/2 cup (125 mL) skim milk
· 1 slice whole wheat bread, toasted
· 1 slice cheddar cheese
· 1/2 cup (125 mL) pineapple juice
|
Lunch
· 1 seasonal fresh fruit
|
Dinner
· 1/2 cup (125 mL) skim milk
|
Evening Snack
· 1/2 cup (125 mL) sherbet
|
| Daily calorie total: 1250 |
Sunday
Brunch
· 1/2 cup (125 mL) skim milk
· 1/2 cup (125 mL) orange juice
· 1 whole wheat English muffin, toasted
· 1 seasonal fresh fruit
|
Dinner
· 1/2 cup (125 mL) skim milk
· 1 cup (250 mL) whole wheat pasta
|
Evening Snack
· 1 seasonal fresh fruit
|
| Daily calorie total: 1170 |