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Weight Loss Diet (Men)

This 7-day 1,200-calorie weight loss diet meal plan is designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control. Not sure if this is the right calorie level for you?

Day 1 of the 7-Day Diet Meal Plan

Breakfast
• 1 Cup Skim Milk
• 1 Orange, medium
• 1 Cup Cheerios Cereal

Morning Snack
• 1 Cup Cantaloupe Melon

Lunch
• Vietnamese-Style Beef & Noodle Broth
• 1 Whole-Wheat Pita Bread, small
• 1 Cup Skim Milk
• 1 Fudgsicle, no sugar added

Afternoon Snack
• 2 Tablespoons Prepared Hummus
• 3 Ounces Celery Sticks

Dinner
• 1/2 Cup Cooked Brown Rice
• Green & Yellow Beans with Wild Mushrooms
• Roasted Cod with Warm Tomato-Olive-Caper Tapenade
• 1/2 Banana, small

Day 2 of the 7-Day Diet Meal Plan

Breakfast
• 1 Cup Skim Milk
• 1/2 Banana, small
• 1 Cup Bran Flakes Cereal

Morning Snack
• 1 Fruit & Nut Granola Bar

Lunch
• Spicy Thai Shrimp Salad
• 2 Cups Romaine Lettuce, shredded
• 1 Whole-Wheat Pita Bread, small
• Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack
• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner
• 1 Cup Steamed Brussels Sprouts
• Almond-Crusted Chicken Fingers
• 2/3 Cup Cooked Couscous
• 1 Peach, medium

Day 3 of the 7-Day Diet Meal Plan

Breakfast
• 1 Whole-Wheat English Muffin
• 1 Cup Skim Milk
• 1/2 Cup Blueberries
• 1 Teaspoon Fat Free Cream Cheese

Morning Snack
• 1 Apple, small

Lunch
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Fat Free Blue Cheese Salad Dressing
• Spanish Tortilla
• 1/2 Cup Fresh Pineapple
• 1 Slide Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner
• Simple Sautéed Spinach
• 1 Cup Skim Milk
• Shrimp with Mango & Basil
• 1/2 Cup Cooked Quinoa
• 1 Nectarine, medium

Day 4 of the 7-Day Diet Meal Plan

Breakfast
• 1 Cup Skim Milk
• 1/2 Cup Hot Oatmeal
• 1 Ounce Dried Fruit
• 1 Tablespoon Walnuts

Morning Snack
• 1 Kiwi

Lunch
• 1 Cup Tossed Salad Mix
• Puerto Rican Fish Stew (Bacalao)
• 1 Tablespoon Low Calorie Caesar Salad Dressing
• 1 Slide Reduced-Calorie Oatmeal Bran Bread
• 1 Cup Honeydew Melon

Afternoon Snack
• 1 Cup Blackberries
• 1 Cup Skim Milk
Dinner
• 1/2 Cup Cooked Brown Rice
• Maple-Glazed Chicken Breasts
• Roasted Squash & Fennel with Thyme
• 1/2 Cup Cooked Quinoa
• 1 Nectarine, medium

Day 5 of the 7-Day Diet Meal Plan

Breakfast
• 1 Scrambled Egg
• 1 Slice Reduced-Calorie Oatmeal Bran Bread
• 1/2 Cup Grapefruit
• 1 Cup Skim Milk

Morning Snack
• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Lunch
• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Fat Free French Salad Dressing
• Chicken & White Bean Soup
• 2 Sliced Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
• 1/2 Cup Unsweetened Applesauce

Dinner
• 1/2 Cup Cooked Quinoa
• Bistro Beef Tenderloin
• Roasted Baby Bok Choy
• 1 Cup Strawberries

Day 6 of the 7-Day Diet Meal Plan

Breakfast
• 1 Cup Skim Milk
• 1 Whole-Wheat English Muffin
• 1 Teaspoon Creamy Peanut Butter
• 1 Tablespoon Sugar-Free Jam

Morning Snack
• 1 Orange, medium

Lunch
• BLT Salad
• 1 Cup Skim Milk
• 1 Whole-Wheat Pita Bread, small
• 1 Cup Watermelon

Afternoon Snack
• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner
• Roasted Cod, Tomatoes, Orange & Onions
• 2/3 Cup Cooked Brown Rice
• Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
• 1 Cup Cantaloupe Melon

Day 7 of the 7-Day Diet Meal Plan

Breakfast
• 1 Cup Skim Milk
• 1 Plum
• Quick Breakfast Taco

Morning Snack
• 1 Apple, small

Lunch
• 1 Veggie Burger
• 1 Whole-Wheat Roll
• Bok Choy-Apple Slaw
• 1 Apricot

Afternoon Snack
• 3 Ounces Carrot Sticks
• 1/4 Cup Salsa

Dinner
• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Low Calorie Caesar Salad Dressing
• Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
• 1/2 Cup Cooked Brown Rice
• 1 Peach, medium

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