Whole Week 1200-Calorie Diet Meal Plan for Rapid Weight Loss: Menu for 4 Meals a Day

If you want to follow a strict diet meal plan that allows you to lose weight fast, you can use the following menus that contain 1,200 calories for each day of the week.

I often say that when we want to go through a body remodeling program, we need a long-term strategy, especially if we plan to maintain our new weight.

When I say weight loss strategy, most people think about a diet, the number of calories, and possibly the percentage of macronutrients. The most advanced may be thinking of a training plan.

Some reasons why people gain weight

The reasons why people gain weight, although they start with food, are based on many other causes and are usually related to factors in our lives that cause imbalance and consume us mentally such as:

• A stressful job, where we may spend too much time at the office or be overwhelmed by tasks, the fear of the boss, the belief that we are not good enough

• Difficult conversations that we keep postponing with important people

• An unhappy couple relationship

• Loneliness

• Boredom

• Stress

• Sedentariness

• Improper nutrition

• Lack of rest.

We can have the most perfect food plan in the world, it will not work if it is not respected. So, a weight-loss strategy that comes down only to the diet plan will sooner or later fail – that it fails to lose weight, that it fails in maintenance, but it will fail at some point.

If you want to follow a strict diet meal plan that allows you to lose weight fast, you can use the following menus that contain 1,200 calories for each day of the week.

Try to do at least 30 minutes of exercise a day to speed up your diet. Also, you will tone your muscles!

Click to Learn How You Can Lose Weight with a Well-Formulated Plan (An Excellent Fitness and Diet Plan)

Let’s see what this 7-day 1200 calorie/day diet meal plan looks like:

7-DAY 1200 – CALORIE DIET MEAL PLAN: MENU FOR 4 MEALS A DAY
MONDAY           
Breakfast  

• 50 g yogurt with half a cup of fruit (strawberries, cherries) finely chopped
• 200 ml herbal tea, unsweetened  
Lunch  

• 2 hard-boiled eggs • 3 cherry tomatoes • 200 g cucumbers • 30 g of parmesan
Snack  

• 1 slice of toast
• 1 tablespoon cottage cheese
• 1 small pear
Dinner  

• 200 g eggplant salad without oil or mayonnaise
• 150 g grilled mushrooms
• 100 g bell peppers • 100 g of pineapple (not canned)
TUESDAY 
Breakfast  

• 1 cup of coffee with milk
• 2 teaspoons of light marmalade
• 1 slice of whole wheat bread  
Lunch  

• 100 g grilled turkey breast
• 200 g boiled cauliflower
• 150 g of cabbage salad sprinkled with lemon juice
• 1 apple
Snack  

• 200 ml of natural orange juice
• 1 cereal bar (not to contain more than 100 calories)
Dinner

• 200 g spaghetti with tomato sauce
• 100 g boiled peas
• 200 g boiled carrots
WEDNESDAY
Breakfast  

• 50 g low-fat yogurt • 100 g whole grains  
Lunch  

• 200 g boiled turkey breast
• 100 g grilled mushrooms
• 150 g boiled spinach
Snack  

• 2 slices of wholemeal bread
• 2 tablespoons of cottage cheese
Dinner  

• 120 g grilled veal
• 100 g fresh lettuce • 3 tomatoes with a little basil for flavor
THURSDAY 
Breakfast

• 5 salted biscuits
• 1 tablespoon of cottage cheese
• 1 cup of unsweetened tea  
Lunch  

• 200 g of stewed cabbage
• 1 boiled celery
• 200 g cucumbers
• 200 g lettuce
• 1 grapefruit
Snack  

• 2 slices of wholemeal toast
• 2 teaspoons of light marmalade
Dinner  

• 200 g boiled asparagus
• 30 g mozzarella
• 100 g grilled fish
• 200 g apple puree, without sugar
FRIDAY
Breakfast  

• 50 g whole grains 
• 200 ml skim milk  
Lunch  

• 200 g boiled brown rice
• 50 g tuna fish
• 300 g boiled spinach
• 200 g boiled carrots
Snack  

• 50 g low-fat yogurt • 100 g whole grains
Dinner  

• 120 g grilled chicken
• 100 g of cabbage salad sprinkled with lemon juice
• 50 g boiled or grilled mushrooms
SATURDAY 
Breakfast

• 1 cup of coffee with milk
• 2 slices of toast
• 2 teaspoons of light marmalade  
Lunch  

• 200 g boiled corn
• 200 g of red cabbage salad 
• 200 g carrots
Snack  

• 1 slice of wholemeal bread
• 1 teaspoon of cottage cheese • 200 ml of natural fruit juice
Dinner  

• 120 g baked lamb
• 200 g boiled spinach
• 1 peach
SUNDAY 
Breakfast  

• 5 salted biscuits
• 1 tablespoon cottage cheese
• 1 cup of unsweetened herbal tea   
Lunch  

• 200 g spaghetti with tomato sauce
• 30 g mozzarella
• 1 skimmed fruit yogurt
Snack  

• 1 cereal bar (not to exceed 100 calories)
• 1 cup of coffee with milk
Dinner  

• 3 slices of chicken ham • 200 g boiled carrots
• 100 g peas

Try This 12-Week Yoga Burn Challenge to Shape and Tone Your Body

Let’s not forget the importance of a movement plan.

I’m not saying a training plan, because for many people this is already the next level. A simple exercise plan that includes a few hours a week of exercise and a few hours of non-exercise movement: walks in the park, walking or cycling, dancing, skating, walking the dog, etc.

Of course, the training plan is also important. Killing yourself with 6 hours of intense cardio a week is not necessarily the most sustainable way to lose weight.

I recommend the following types of home exercise programs (no equipment needed), created by me, which I have selected for you by category, and are designed to help you lose weight and fat, and shape a harmonious and toned body:

• Full Body Workouts: HERE, HERE, and HERE

• Cardio Workouts: HERE, and HERE 

• Circuits Workouts: HERE, HERE, and HERE

• H.I.I.T Workout: HERE

• 10 Tabata Workouts: HERE

• Abs Workouts: HERE, HERE

Last thoughts:

Before you start following this diet meal plan, which I repeat: is a restrictive one, I advise you to do a set of medical tests and consult a specialist to see if you can follow it, this diet is not suitable for everyone, especially if you have health problems that you may not even be aware of.

Also, as I said in other articles of mine, I am not a follower of diets, and especially not in the long term, instead, I advise you to inform yourself, to learn to eat correctly and healthy (75-80% of the process of losing weight depends on nutrition!!!!), to combine the food part with sports, and rest, and to turn all this into a routine, and a healthy lifestyle!

Find all the necessary information about proper and healthy eating in the HEALTH section of the blog in the Weight Loss Principles, Nutrition, Healthy Foods, and Vitamins & Minerals subsections, and in the DIETS / RECIPES section, you will find a multitude of healthy recipes for all the main meals of the day.

The 2-Minute Morning Ritual That Helps Boost Metabolism and Keeps You Slim Naturally

I wish you good health and a healthy weight loss!

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