In This ArticleView AllIn This ArticleWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Week 1
Week 2
Week 3
Week 4
Week 5
Dive in and start hitting your weight loss goals today with help from this simple 30-day meal plan featuringeasy-to-make recipesandhelpful meal prep tips. Each day comes in around 1,200 calories—a calorie level at which many people can safely lose 1 to 2 pounds per week—and includes enough protein and fiber to help you feel full and satisfied while cutting calories.
Recipes from day 15.Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
We call forhealthy convenience itemswhenever possible, but scan the plan and see what else you can get from the store premade (like cooked brown rice, frozen riced cauliflower and spiralized zucchini noodles). By keeping this plan simple yet exciting and delicious, you’ll be motivated to stick with it till the end.
Looking for something shorter to start with?Our7-Day Diet Meal Plan to Lose Weight: 1,200 Caloriesis a great place to start.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Recipes from day 1.Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
How to Meal Prep for Your Week of Meals:
Day 1
Breakfast (271 calories)
A.M. Snack (62 calories)
Lunch (402 calories)
P.M. Snack (42 calories)
Dinner (452 calories)
Daily Totals: 1,229 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast (285 calories)
A.M. Snack (22 calories)
Lunch (347 calories)
P.M. Snack (100 calories)
Dinner (471 calories)
Meal Prep Tip:Prepare theBlueberry-Banana Overnight Oatsso it’s ready to grab and go in the morning of Day 3.
Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.
Day 3
P.M. Snack (84 calories)
Dinner (430 calories)
Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.
Day 4
Breakfast (266 calories)
A.M. Snack (106 calories)
Lunch (325 calories)
P.M. Snack (62 calories)
Dinner (464 calories)
Meal Prep Tip:Freeze any leftoverEasy Brown Ricein individual 1/2-cup servings.
Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.
Day 5
A.M. Snack (42 calories)
Lunch (317 calories)
Dinner (553 calories)
Daily Totals: 1,220 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.
Day 6
Breakfast (260 calories)
Dinner (499 calories)
Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.
Day 7
A.M. Snack (142 calories)
Dinner (422 calories)
Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.
Recipes from day 8.Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
How to Meal Prep for Your Week of Meals
Meal Prep for Weight Loss: 8 Ways It Will Make You More Successful
Day 8
Breakfast (244 calories)
A.M. Snack (84 calories)
Lunch (345 calories)
P.M. Snack (130 calories)
Dinner (402 calories)
Meal Prep Tips:Refrigerate the other 3 servings of theHerbal Chamomile Health Tonicto have on Days 9, 10 and 11.
Refrigerate one 1-cup serving and one 1 1/2-cup serving of theSlow-Cooker Curried Butternut Squash Soupto have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) ofKale Salad with Beets & Wild Riceto have for lunch on Day 9. Store in leakproof, airtight containers.
Daily Totals: 1,205 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.
Day 9
A.M. Snack (95 calories)
Lunch (326 calories)
Daily Totals: 1,203 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.
Day 10
Breakfast (299 calories)
A.M. Snack (6 calories)
Dinner (416 calories)
Daily Totals: 1,196 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.
Day 11
Lunch (361 calories)
P.M. Snack (6 calories)
Dinner (496 calories)
Daily Totals: 1,204 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 12
A.M. Snack (61 calories)
Lunch (322 calories)
P.M. Snack (95 calories)
Dinner (457 calories)
Meal Prep Tip:Save 2 cups of theNo-Cook Black Bean Saladto have for lunch on Day 13. Refrigerate dressing separately and add just before serving.
Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 13
A.M. Snack (30 calories)
P.M. Snack (112 calories)
Daily Totals: 1,220 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.
Day 14
A.M. Snack (0 calories)
Dinner (482 calories)
Meal Prep Tip:Freeze leftoverBlueberry-Pecan Pancakesto have for breakfast on Days 22 and 29.
Daily Totals: 1,226 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.
Day 15
A.M. Snack (52 calories)
P.M. Snack (127 calories)
Dinner (435 calories)
Meal Prep Tip:Prepare theBlueberry-Banana Overnight Oatsso it’s ready to grab and go in the morning of Day 16.
Daily Totals: 1,210 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.
Day 16
Lunch (364 calories)
P.M. Snack (59 calories)
Toss together:
Dinner (515 calories)
Meal Prep Tip:Save any leftoverEasy Brown Riceto use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road.
Prepare theBlueberry-Banana Overnight Oatsso it’s ready to grab and go in the morning of Day 17.
Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.
Day 17
P.M. Snack (55 calories)
Dinner (497 calories)
Daily Totals: 1,223 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.
Day 18
P.M. Snack (64 calories)
Dinner (447 calories)
Daily Totals: 1,202 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.
Day 19
Meal Prep Tip:Transfer the 2 individual servings of theSlow-Cooker Vegetable Soupfrom the freezer to the refrigerator to defrost.
Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.
Day 20
Lunch (346 calories)
Dinner (465 calories)
Daily Totals: 1,214 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.
Day 21
A.M. Snack (89 calories)
Lunch (343 calories)
P.M. Snack (56 calories)
Meal Prep Tip:Save 1 serving of theStetson Chopped Saladto have for lunch on Day 22.
Daily Totals: 1,206 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.
Recipes from day 22.Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
Day 22
Breakfast (289 calories)
A.M. Snack (96 calories)
Lunch (377 calories)
P.M. Snack (73 calories)
Dinner (390 calories)
Meal Prep Tip:Save 1 serving of theGinger-Soy Noodle Bowlsto have for lunch on Day 23.
Daily Totals: 1,225 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.
Day 23
A.M. Snack (64 calories)
Lunch (348 calories)
Dinner (407 calories)
Meal Prep Tip:Refrigerate the 3 remaining servings of theHerbal Chamomile Health Tonicto have on Days 24, 25 and 26.
Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.
Day 24
P.M. Snack (109 calories)
Dinner (458 calories)
Meal Prep Tip:Refrigerate 2Falafelpatties to have for lunch on Day 25.
Daily Totals: 1,198 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.
Day 25
Lunch (366 calories)
Dinner (415 calories)
Meal PrepTips: Plan to use any leftover chicken from tonight’s dinner or cook extra so you have enough for theCurried Chicken Apple Wrapson Days 26 and 27 (you’ll need 1 cup shredded chicken total).
Prep theBlueberry-Banana Overnight Oatsso it’s ready to grab and go in the morning of Day 26.
Daily Totals: 1,214 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.
Day 26
Dinner (487 calories)
Daily Totals: 1,207 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.
Day 27
Dinner (466 calories)
Meal Prep Tip:Refrigerate two (1 1/2-cup) servings of theWhite Turkey Chilito have for lunch on Days 28 and 29.
Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.
Day 28
Breakfast (238 calories)
Lunch (350 calories)
Dinner (495 calories)
Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.
Day 29
Breakfast (305 calories)
Dinner (446 calories)
Daily Totals: 1,227 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.
Day 30
A.M. Snack (63 calories)
Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.
WATCH:How to Make Spaghetti Squash & Chicken with Avocado Pesto
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