Lose weight meal plan

Slim down with our seven-day, dietitian-created menu designed to help you lose weight and stay healthy.

By Charlene Chen, R.D.

Updated April 23, 2013

Shed pounds without skimping on taste or nutrition with our latest seven-day meal plan designed by Vancouver dietitian Charlene Chen. Whether you're just beginning to lose weight or hoping to get rid of those last stubborn pounds, this 1,200 calorie-a-day diet is intended to help you safely and gradually lose two pounds per week. Before beginning this plan, contact your doctor to make sure it's right for you.Drinking eight to 10 glasses of water per day while on this low-calorie, high-fibre diet is critical for maintaining proper hydration and digestion. Sipping one to two glasses of water or clear tea before a meal also helps to quench thirst, often mistaken for hunger.A daily multi-vitamin and 300-mg calcium supplement are also recommended to ensure you are getting all the calcium and nutrients your body needs. Monday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1/2 cup (125 mL) orange juice with pulp

· 1 piece multi-grain bread, toasted, spread with 1 tbsp peanut butter

Lunch

· Roast-beef sandwich made with 2 slices multi-grain bread, 1 slice roast beef, 2 squirts mustard, 1 tbsp (15 mL) low-fat mayonnaise, 1/2 cup (125 mL) alfalfa sprouts, 4 tomato slices and 4 cucumber slices.

· 1/2 cup (125 mL) carrot sticks

· 1/2 cup (125 mL) zucchini sticks

Dinner

· 1/2 cup (125 mL) skim milk

· Bistro Onion Soup – 1 serving

· 3 slices baguette

· Spinach and Pepper Stir-Fry – 1 serving

· 1 seasonal fresh fruit

Daily calorie total: 1150

Tuesday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1/2 grapefruit

· 1 hard-boiled egg

· 1 cup (250 mL) instant oatmeal

Lunch

· Spinach and Pepper Stir-Fry (leftover from Monday's dinner) – 1 serving

· 1/2 can canned salmon, drizzled with 1 tsp (5 mL) balsamic vinegar and 1 tsp (5 mL) olive oil

· 2 slices whole wheat bread

· 1 seasonal fresh fruit

Dinner

· 1/2 cup (125 mL) skim milk

· Amazing Veggie Burgers – 1 serving

· Sweet 'n' Sour Coleslaw – 1 serving

Daily calorie total: 1195

Wednesday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1/2 cup (125 mL) cold cereal

· 1/2 bran muffin

· 1 small orange

Lunch

· Fabulous French Tuna Sandwich – 1 serving

· 1 slice Swiss cheese

· 1/2 cup (125 mL) raw snap peas

· 1/2 cup (125 mL) red bell peppers, sliced

Dinner

· 1/2 cup (125 mL) skim milk

· Maple-Dill Chicken Breast – 1 serving

· 1 cup (250 mL) steamed green beans

· 1 cup (250 mL) steamed brown rice

Daily calorie total: 1165

Thursday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1/2 cup (125 mL) cranberry juice

· 1 hard-boiled egg

· 1/2 bran muffin

Lunch

· Maple-Dill Chicken Breast (leftover from Wednesday's dinner) – 1 serving

· 1 cup (250 mL) steamed green beans

· 1 cup (250 mL) steamed brown rice

Dinner

· 1/2 cup (125 mL) skim milk

· Warm Portobello and Onion Salad – 1 serving

· Layered Vegetable Casserole – 1 serving

· 1 seasonal fresh fruit

Daily calorie total: 1175

Friday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1 slice multi-grain bread, toasted

· 1 slice cheddar or Swiss cheese

· 1/2 cup (125 mL) apple juice

Lunch

· Cosy Ham-and-Bean Soup – 1 serving

· 1 slice multi-grain bread, toasted

· 1 cup (250 mL) sliced assorted veggies with 2 tbsp (30 mL) low-fat vegetable dip

· 1/2 cup (125 mL) fat-free yogurt

· 1 seasonal fresh fruit

Dinner

· 1/2 cup (125 mL) skim milk

· Eggplant and Red-Pepper Pasta Sauce – 1 serving

· 1 cup (250 mL) cooked whole wheat pasta

· 1 seasonal fresh fruit

Daily calorie total: 1050

Saturday

Breakfast

· 1/2 cup (125 mL) skim milk

· 1 slice whole wheat bread, toasted

· 1 slice cheddar cheese

· 1/2 cup (125 mL) pineapple juice

Lunch

· Grilled Tomato and Veggie Sandwich – 1 serving

· 1 seasonal fresh fruit

Dinner

· 1/2 cup (125 mL) skim milk

· Thai Peach Salad – 1 serving

· Thai Spicy Noodles – 1 serving

Evening Snack

· 1/2 cup (125 mL) sherbet

Daily calorie total: 1250

Sunday

Brunch

· 1/2 cup (125 mL) skim milk

· 1/2 cup (125 mL) orange juice

· New Eggs Benedict – 1 serving

· 1 whole wheat English muffin, toasted

· 1 seasonal fresh fruit

Dinner

· 1/2 cup (125 mL) skim milk

· Roast Red Pepper Soup – 1 serving

· Spicy Pork and Peppers – 1 serving

· 1 cup (250 mL) whole wheat pasta

Evening Snack

· Caramel Almond Tart – 1 serving

· 1 seasonal fresh fruit

Daily calorie total: 1170

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