All About Diets


Disclaimer:  Always consult your physician before beginning any exercise or weight-loss program. Reliance on any information appearing on this site or from me is strictly at your own risk.


7-Day Weight-Loss Diet Meal Plan

7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.If you want to calculate your goal more precisely, use the following equation: Multiply your weight (in pounds) by 12 and subtract 1,000. Then select the calorie level that’s closest to your answer. This will help you to lose one to two pounds per week. (Note: If you calculate a number that’s less than 1,200 calories, follow the 1,200-calorie plan. Eating less than that, it’s hard to meet your daily nutrition requirements.)
Before selecting any diet consult your doctor.
Calorie Level -1200
7 Day Weight Loss 1200 calorie menu - Day 1

  • 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


7 Day Weight Loss 1200 calorie menu - Day 2

  • 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

7 Day Weight Loss 1200 calorie menu - Day 3

  • 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 Slice 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

7 Day Weight Loss 1200 calorie menu - Day 4

  • 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 Slice 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 Mango

7 Day Weight Loss 1200 calorie menu - Day 5

  • BREAKFAST

    • 1 Scrambled Eggs
    • 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 Slices 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

7 Day Weight Loss 1200 calorie menu - Day 6

  • 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

7 Day Weight Loss 1200 calorie menu - Day 7

  • 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

Calorie Level-1400

7 Day Weight Loss 1400 calorie menu - Day 1

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 1/4 Cups Cheerios Cereal

  • MORNING SNACK

    • 1 Cup Cantaloupe Melon
    • 1/2 Cup Low Fat, Low Sodium Cottage Cheese

  • LUNCH

    • Warm Salmon Salad with Crispy Potatoes
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Skim Milk
    • 1 Fudgsicle, no sugar added

  • AFTERNOON SNACK

    • 2 Tablespoons Prepared Hummus
    • 4 Ounces Carrot Sticks

  • DINNER

    • 2/3 Cup Cooked Brown Rice
    • 1 Cup Steamed Spinach
    • Beef Tataki
    • “Cocoa-Nut” Bananas

      7 Day Weight Loss 1400 calorie menu - Day 2

      • BREAKFAST

        • 1 Cup Skim Milk
        • 1 Banana, small
        • 1 1/4 Cups Bran Flakes Cereal

      • MORNING SNACK

        • 1 Fruit & Nut Granola Bar

      • LUNCH

        • A Gilding of Shrimp & Saffron Rice
        • 1 Whole-Wheat Bread
        • Watermelon-Blueberry Ice Pops

      • AFTERNOON SNACK

        • 1 Cup Popcorn, air popped
        • 1 Cup Skim Milk

      • DINNER

        • 1 Cup Tossed Salad Mix
        • 1 Tablespoon Low Calorie Caesar Salad Dressing
        • Grilled Chicken Tenders with Cilantro Pesto
        • 1/2 Cup Cooked Couscous
        • 1/2 Cup Steamed Red Cabbage
        • 1 Peach, medium

      7 Day Weight Loss 1400 calorie menu - Day 3

      • BREAKFAST

        • 1 Whole-Wheat English Muffin
        • 1 Cup Skim Milk
        • 1/2 Cup Blueberries
        • 1 Tablespoon Creamy Peanut Butter, unsalted

      • MORNING SNACK

        • 1 Apple, small

      • LUNCH

        • 2 Cups Tossed Salad Mix
        • 4 Teaspoons Vinegar & Oil Salad Dressing
        • Salmon Chowder
        • 1/2 Cup Fresh Pineapple
        • 1 Slice Reduced-Calorie Oatmeal Bran Bread

      • AFTERNOON SNACK

        • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
        • 2 Tablespoons Low-Fat Granola Cereal with Fruit

      • DINNER

        • Lemon-Dill Green Beans
        • 1 Cup Skim Milk
        • Chicken Breasts Stuffed with Pimiento Cheese
        • 1/2 Cup Cooked Quinoa
        • 1 Nectarine, medium

      7 Day Weight Loss 1400 calorie menu - Day 4

      • BREAKFAST

        • 1 Cup Skim Milk
        • 2/3 Cup Hot Oatmeal
        • 1 Ounce Dried Fruit
        • 1 Tablespoon Walnuts

      • MORNING SNACK

        • 1 Kiwi

      • LUNCH

        • 1 Cup Tossed Salad Mix
        • 1 Tablespoon Vinegar & Oil Salad Dressing
        • Lemon Chicken Stir-Fry
        • 1/2 Cup Cooked Couscous
        • 1 Cup Honeydew Melon

      • AFTERNOON SNACK

        • 1 Cup Blackberries
        • 1 Cup Skim Milk

      • DINNER

        • 1/2 Cup Cooked Brown Rice
        • Pistachio-Crusted Tuna Steaks
        • Roasted Brussels Sprouts & Shallots
        • 1/2 Cup Mango

      7 Day Weight Loss 1400 calorie menu - Day 5

      • BREAKFAST

        • 1 Scrambled Eggs
        • 1 Corn Tortilla
        • 2 Tablespoons Prepared Salsa
        • 3/4 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 Low Calorie Caesar Salad Dressing
        • Sweet Potato-Turkey Hash
        • 1/2 Cup Unsweetened Applesauce

      • AFTERNOON SNACK

        • 1 Ounce Whole-Wheat Pretzel

      • DINNER

        • Cauliflower & Couscous Pilaf
        • 3/4 Cup Cooked Carrots, Sliced
        • Mustard-Maple Pork Tenderloin
        • 1 Cup Grapes

      7 Day Weight Loss 1400 calorie menu - Day 6

      • BREAKFAST

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

      • MORNING SNACK

        • 1 Orange, medium

      • LUNCH

        • Fragrant Shredded Beef Stew
        • 1 Cup Skim Milk
        • 1 Whole-Wheat Pita Bread, small
        • 1 Cup Watermelon

      • AFTERNOON SNACK

        • 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

      • DINNER

        • Seared Scallops with Brandied Leeks & Mushrooms
        • 1/2 Cup Cooked Brown Rice
        • 1 Cup Steamed Cauliflower
        • 1 Cup Grapes

      7 Day Weight Loss 1400 calorie menu - Day 7

      • BREAKFAST

        • 1 Cup Skim Milk
        • 1 Plum
        • Egg & Salmon Sandwich

      • MORNING SNACK

        • 1 Serving Apple, small

      • LUNCH

        • 1 Veggie Burger
        • 1 Whole-Wheat Roll
        • Cucumber & Black-Eyed Pea Salad
        • 1 Apricot

      • AFTERNOON SNACK

        • 6 Ounces Carrot Sticks
        • 1/4 Cup Salsa

      • DINNER

        • 1 Cup Skim Milk
        • 3/4 Cup Steamed Green Beans
        • Barbecue Pulled Chicken
        • 1/2 Cup Cooked Brown Rice
        • 1 Peach, medium


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