Simple 30-Day Weight-Loss Meal Plan 1 200 Calories | EatingWell Skip to content Close this dialog window Explore EatingWell EatingWell EatingWell Profile Menu Join Now Join Now Account join now">Join Now my profile">My Profile email preferences">Email Preferences favorites">Favorites newsletters">Newsletters manage your subscription">Manage Your Subscription this link opens in a new tab help">Help logout">Logout Your Account Your Account Account join now">Join Now my profile">My Profile email preferences">Email Preferences favorites">Favorites newsletters">Newsletters manage your subscription">Manage Your Subscription this link opens in a new tab help">Help logout">Logout Login Sweepstakes Follow Us Simple 30-Day Weight-Loss Meal Plan 1 200 Calories A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Victoria Seaver Victoria Seaver, M.S., RD Reviewed by Dietitian Updated May 20, 2022 Reviewed by Dietitian Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Advertisement Pin FB More Tweet Email Send Text Message Print Dive in and start hitting your weight-loss goals today with help from this simple 30-day meal plan featuring Simple 30-Day Weight-Loss Meal Plan 1 200 Calories Related: This plan is optimized to save you time and energy by reusing ingredients and leftovers in creative ways throughout the month, and weekly meal-prep steps show how a little legwork at the beginning of the week means less work during the busy weekdays. We call for Looking for something shorter to start with? Our Related: Week 1 Week 1 How to Meal Prep for Your Week of Meals Cook the Day 1 4552595.jpg Breakfast: 1 serving A.M. Snack: 1 medium orange (62 calories) Lunch: 1 serving P.M. Snack: 1 medium kiwi (42 calories) Dinner: 1 serving Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium. Day 2 veggies and rice in bowls with a side of fresh spinach Breakfast: 1 serving A.M. Snack: 1 serving Lunch: 1 1/2 cups P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories) Dinner: 1 serving Meal-Prep Tip: Prepare the Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium. Day 3 Spiralized Veggies Breakfast: 1 1/2 cups A.M. Snack: 1 medium orange (62 calories) Lunch: 1 1/2 cups P.M. Snack: 2 medium kiwis (84 calories) Dinner: 1 serving Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium. Day 4 spicy jerk shrimp and pineapple on a sheet pan Breakfast: 1 slice A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 1 medium orange (62 calories) Dinner: 1 serving Meal-Prep Tip: Freeze any leftover Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium. Day 5 Taco Spaghetti Squash Boats Breakfast: 1 slice A.M. Snack: 1 kiwi (42 calories) Lunch: 1 1/2 cups P.M. Snack: 1 kiwi (42 calories) Dinner: 1 serving Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium. Day 6 Sheet-Pan Chicken & Vegetables with Romesco Sauce Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories) A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories) Dinner: 1 serving Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium. Day 7 spicy salmon tacos with pineapple salsa Breakfast: 1 serving A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories) Lunch: 1 serving P.M. Snack: 1 medium orange (62 calories) Dinner: 1 serving Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium. Week 2 Week 2 How to Meal Prep for Your Week of Meals Make the Related: Slow-Cooker Curried Butternut Squash Soup Breakfast: 2 A.M. Snack: 1 cup blueberries (84 calories) Lunch: 1 serving P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories) Dinner: 1 1/2 cups Meal-Prep Tips: Refrigerate the other 3 servings of the Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Daily Totals: 1,210 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium. Day 9 Greek Roasted Fish with Vegetables Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories) A.M. Snack: 1 cup Lunch: 1 cup P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories) Dinner: 1 serving Daily Totals: 1,202 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium. Day 10 Garlic-Lime Pork with Farro & Spinach Breakfast: 2 A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories) Dinner: 1 serving Daily Totals: 1,202 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium. Day 11 5544330.jpg Breakfast: 2 A.M. Snack: 1/2 cup blueberries (42 calories) Lunch: 1 1/2 cups P.M. Snack: 1 cup Dinner: 1 serving Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium. Day 12 salad Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories) A.M. Snack: 2 medium plums with 1 cup green tea (61 calories) Lunch: 1 serving P.M. Snack: 1 medium apple (95 calories) Dinner: 2 cups Meal-Prep Tip: Save 2 cups of the Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium. Day 13 Slow-Cooker Pasta e Fagioli Soup Breakfast: 2 A.M. Snack: 1 plum and 1 cup green tea (30 calories) Lunch: 2 cups P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories) Dinner: 2 cups Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium. Day 14 Indian-Spiced Cauliflower & Chickpea Salad Breakfast: 2 A.M. Snack: 1 cup green tea (0 calories) Lunch: 1 serving P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories) Dinner: 2 servings (5 cups) Meal-Prep Tip: Freeze leftover Daily Totals: 1,227 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium. week 3 Week 3 How to Meal Prep for Your Week of Meals You'll be having the Day 15 5583215.jpg Breakfast: 1 serving A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories) Dinner: 1 serving Meal-Prep Tip: Prepare the Daily Totals: 1,211 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium. Day 16 chickpea curry (chhole) Breakfast: 1 1/2 cups A.M. Snack: 1 cup green tea (0 calories) Lunch: 1 serving P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories) Dinner: 1 serving Meal-Prep Tip: Save any leftover Prepare the Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium. Day 17 Spaghetti Squash & Chicken with Avocado Pesto Breakfast: 1 serving A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 3/4 cup raspberries (55 calories) Dinner: 1 serving Daily Totals: 1,222 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium. Day 18 Roasted Salmon with Smoky Chickpeas & Greens Breakfast: 1 slice A.M. Snack: 2 plums (61 calories) Lunch: 1 serving P.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories) Dinner: 1 serving Daily Totals: 1,201 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium. Day 19 Butternut Squash Soup with Avocado & Lime Breakfast: 1 slice A.M. Snack: 1 cup green tea (0 calories) Lunch: 1 serving P.M. Snack: 1 medium orange (62 calories) Dinner: 1 serving Meal-Prep Tip: Transfer the 2 individual servings of the Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium. Day 20 bowl of low-sodium chicken dish Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories) A.M. Snack: 1 medium orange and 1 cup Lunch: 1 1/2 cups P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories) Dinner: 1 serving Daily Totals: 1,215 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium. Day 21 Stetson Chopped Salad Breakfast: 1 serving A.M. Snack: 1 cup raspberries topped with 2 Tbsp. nonfat Greek yogurt (89 calories) Lunch: 1 1/2 cups P.M. Snack: 1/4 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (56 calories) Dinner: 1 serving Meal-Prep Tip: Save 1 serving of the Daily Totals: 1,207 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium. week 4 Week 4 How to Meal Prep for Your Week of Meals Make the Day 22 plate of delicious-looking high-protein meal Breakfast: 2 A.M. Snack: 1 1/4 cups raspberries (96 calories) Lunch: 1 serving P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories) Dinner: 1 serving Meal-Prep Tip: Save 1 serving of the Daily Totals: 1,224 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium. Day 23 5571688.jpg Breakfast: 2 A.M. Snack: 1 cup raspberries (64 calories) Lunch: 1 serving P.M. Snack: 1 cup Dinner: 1 serving Meal-Prep Tip: Refrigerate the 3 remaining servings of the Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium. Day 24 Stove-top Falafel Breakfast: 2 A.M. Snack: 1 medium orange (62 calories) Lunch: 1 serving P.M. Snack: 1/2 cup diced cucumber and 1/2 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (109 calories) Dinner: 1 serving (3 patties) Meal-Prep Tip: Refrigerate 2 Daily Totals: 1,203 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium. Day 25 Roasted Chicken & Winter Squash over Mixed Greens Breakfast: 2 A.M. Snack: 1 medium orange (62 calories) Lunch: 1/2 (6-inch) whole-wheat pita bread stuffed with 2 P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories) Dinner: 1 serving Meal-Prep Tips: Plan to use any leftover chicken from tonight's dinner or cook extra so you have enough for the Prep the Daily Totals: 1,218 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium. Day 26 ginger roasted salmon & broccoli Breakfast: 1 1/2 cups A.M. Snack: 1 cup Lunch: 1 serving P.M. Snack: 2 kiwis (84 calories) Dinner: 1 serving Daily Totals: 1,212 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium. Day 27 4003143.jpg Breakfast: 2 A.M. Snack: 1/2 cup blueberries and 1 cup green tea (42 calories) Lunch: 1 serving P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories) Dinner: 2 cups Meal-Prep Tip: Refrigerate two (1 1/2-cup) servings of the Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium. Day 28 Frozen Vegetables Breakfast: 2 A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories) Lunch: 1 1/2 cups P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories) Dinner: 1 serving Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium. week 5 weight loss Week 5 How to Meal Prep for Your Week of Meals You'll be having the Day 29 3757330.jpg Breakfast: 2 A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories) Lunch: 1 1/2 cups P.M. Snack: 1 medium orange (62 calories) Dinner: 1 serving Daily Totals: 1,226 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium. Day 30 4552627.jpg Breakfast: 2 A.M. Snack: 3/4 cup blueberries and 1 cup green tea (63 calories) Lunch: 2 cups P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories) Dinner: 1 serving Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium. WATCH: Close this dialog window Share & More © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com Close Sign in Close this dialog window View image Simple 30-Day Weight-Loss Meal Plan 1 200 Calories this link is to an external site that may or may not meet accessibility guidelines.