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7 Day Meal Plan for a Low Calorie Diet

Low Cal? No problem! Just follow our meal plan for a week and you'll see how easy it is to stick to a healthy diet.

By: Sara Raffensperger, Editor, FaveHealthyRecipes.com
7 Day Meal Plan for a Low Calorie Diet

When you're looking to change your diet, it can be beneficial for you to try it for a week and see how you feel about it after the trial run. To help you figure out if a low calorie diet is for you, we've made up a 7 Day Meal Plan for a Low Calorie Diet. It's a healthy meal plan that will make it easy for you to figure out what you should be eating for breakfast, lunch, dinner, dessert, and a snack! There's no reason you shouldn't be eating delicious foods while also eating nutritious ones. You'll be so surprised how easy it is to eat low calorie foods and be happy with what you're eating.

To help you get started on your new diet, we've put together a 1200 calorie meal plan for the entire week (plus snacks!). Following this meal plan is as easy as it sounds and there's no reason why you shouldn't succeed following a meal plan like this. Soon you might be able to make your own low calorie meal plan with our collection of low calorie recipes.

Monday: 1,181.5 calories

Mondays can be rough on all of us. Start your week and new diet plan right with these low calorie recipes. By the end of the day, you'll forget that it's Monday because you'll be distracted by what good food you're eating! We've got a great day of yummy meals planned for you, so get excited.

Breakfast Broccoli and Cheddar Quiche with a Brown Rice Crust (296 calories), 1 banana (105 calories)
Lunch: Creamy Cauliflower Chowder (272.5 calories), 1/4 cup brown rice (169 calories)
Dinner: Dump-and-Go Healthy Chicken Enchilada Casserole (201 calories)
Dessert: Mini No-Bake Oatmeal Cookies (100 calories)
Snacks: Microwave Chocolate Truffles (38 calories)

Tuesday: 1,194.6 calories

The second day of a new diet is sometimes the hardest, but you just have to keep on going! Hopefully, this weekly plan will help keep you on track to meet your goals and feel healthier. It can be a little easier if you're following a plan and maybe you can get some of your friends to join you when they see what delicious meals are in store for you.

Breakfast: Chocolate Protein Overnight Oats (191 calories), 1 apple (95 calories)
Lunch: Kale Superfood Crunch Salad (recipe makes 2 servings, 248 calories per serving), 1 banana (105 calories)
Dinner: Dump and Bake Cider-Glazed Chicken (120 calories), second serving of the Kale Superfood Crunch Salad (248 calories)
Dessert: Clean and Healthy Strawberry Crisp (124.6 calories)
Snack: Salt and Vinegar Zucchini Chips (63 calories)

Wednesday: 1,161.3 calories

You're still going strong on day 3! You've definitely got this low calorie diet thing in the bag. You can easily make it to day 7 day and beyond. Hopefully you're feeling a little healthier and looking forward to what's in store for the rest of the week's meals.

Breakfast: Miss Bessie's Breakfast Bake (100.3 calories), 1 banana (105 calories) 
Lunch: Healthy Eggplant Parmesan Casserole (274 calories), 1 hard boiled egg (63 calories)
Dinner: Cauliflower Crust Pizza with Veggies (260 calories), Low-Calorie Cabbage Soup (67 calories)
Dessert: The Best Homemade Chocolate Chip Cookies (123 calories)
Snacks: 100 Calorie Puppy Chow (100 calories), 10 almonds (69 calories)

Thursday: 1,115.9 calories

The weekend is in sight. You can almost taste Friday, but before you get to the delicious foods in store for you this weekend, you have to try the yummy foods for Thursday. This low calorie diet plan should be really simple for you now since you know what you can eat and what you can't.

Breakfast: Jessica Simpson's Get Skinny Breakfast (157 calories)
Lunch: Olive Garden Has Nothing on This Minestrone Soup (190 calories)
Dinner: Quick and Easy Herbed Lemon Garlic Shrimp (225 calories), Colorful Summer Chopped Salad (271 calories)
Dessert: Skinny No-Bake Cookies (105.9 calories)
Snacks:  100-Calorie Greek Yogurt Cupcakes (98 calories), 10 almonds (69 calories)

Friday: 1,053.3 calories

It's Friday! You might be tempted to break your diet, but you only have a couple of days left so you can definitely power through. All of these foods are delicious and they're going to get you through the end of the week on a high note.

Breakfast: Crustless Cheesy Zucchini Pie (125.3 calories)
Lunch: Garlic Butter Noodles with Herbs (262 calories), Low-Carb Cauliflower "Bread" Sticks (53 calories)
Dinner: Spaghetti Squash Bake (181 calories), Southwestern Chicken Fajita Mason Jar Salad (166 calories)
Dessert: Skinny Chocolate Chip Cheesecake Bars (128 calories)
Snacks: Nutty Quinoa Chocolate Bark (138 calories)

Saturday: 1,145.5 calories

It's finally the weekend! You're so close to finishing the low calorie 7 day meal plan. You just have a couple of more days until you can start all over again. Hopefully, if you've made it this far then you'll continue on eating a healthy low calorie diet and feeling healthy.

Breakfast: Skinny Kale and Butternut Squash Quiche (94 calories), 2 slices of whole wheat toast (138 calories)
Lunch: One-Pan Penne with Broccoli (216.3 calories)
Dinner: Chicken and Asparagus Lemon Stir Fry (268 calories), 1/4 cup brown rice (172 calories)
Dessert: 5-Ingredient Single-Serve Chocolate Cake (115 calories)
Snacks: No-Bake Thumbprint Cookies (142.2 calories)

Sunday: 1,106 calories

You've made it! You made it to the end of the 7 day meal plan of the low calorie diet. Hopefully, you can continue on your diet for the upcoming week. If you want, you can mix up this fully formed low calorie meal plan, for example, eat Wednesday's menu on Monday, Tuesday's on Saturday, etc., or make your very own meal plan with our full collection of low calorie recipes!

Breakfast: Strawberry and Rhubarb French Toast Bake (233 calories), 1 hard boiled egg (63 calories)
Lunch: Skinny Girl's Pad Thai (275 calories)
Dinner: Weeknight Honey BBQ Chicken Nuggets (210 calories), Low-Fat Summer Macaroni Salad (115 calories)
Dessert: Healthy Zucchini Brownies (83 calories)
Snacks: Low-Cal Blueberry Bread (87 calories)

Which low calorie recipe do you think you'll try first?

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Anything with chicken

I love rice always stays with me a long time

The crust less Zucchini pie sounds scrumptious!!!

Chicken and Asparagus Lemon sounds good

Thursday looks particularly great! Can't wait to try all of thse!

Thursday and Sundays meals sound good to me.

They all sound absolutely delicious

I cannot wait to try some of these yummy recipes! Off to shop today!

Saturday's meal plan look food especially the broccoli and pasta dish

All the day plans look good and yummy

I am starting today. Off to shop ingredients awesome

There are several recipes I would like to try, the Healthy Eggplant Parmesan Casserole sounds great. As a diabetic, I also appreciate that these recipes will not send me into "high" numbers. Love this site. Thank you.

skinny girl pad thai

Broccoli and cheddar quiche with brown rice crust - sounds yummy!

The zucchini brownies sound amazing.

thursdays olive garden minestroni

The Thursday plan looks delicious.

I think the Monday plan is a good place to start. The Dump-and-Go Healthy Chicken Enchilada Casserole sounds great and Oatmeal cookies to end the day cannot be beat! Thank you

Broccoli and Cheddar Quiche sounds like a good place to start. This sounds like an expensive and work intense meal plan with quite a few things I can't eat. How sad, as so much of it sounds great. It doesn't look like many vegetables, comparatively.

The blueberry bars look incredible and I known are delicious cause blueberry's are my favorite

blueberry bread.

the lemon garlic shrimp looks great

I love desserts and the microwave chocolate truffles look incredible but I would really like to try Broccoli and Cheddar Quiche with a Brown Rice Crust. But there are so many recipes in the week's worth of recipes that look great, so...

I love to try new recipes. And i love a mystery

love the meal plans

All these sound wonderful! What an easy way to cook for seven days and know that it is healthy! Love the cauliflower soup recipe!

What great recipes! Microwave Chocolate Truffles look amazing!

low-fat summer macaroni salad

I happen to be on a diet and any way I can find to spruce up otherwise dull foods is a plus. Crustless Cheesy Zucchini Pie looks like exactly what I need to try for my next meal tonight.

I've been dying to try new things with cauliflower. Can't wait to try the Cauliflower Crust Pizza with Veggies! The photo is looking a little anemic. I'll definitely add some green veggies and possibly red onion.

I'd like to try the creamy cauliflower chowder, but leave out the bacon.

The first recipe I plan to try is the Healthy Eggplant Parmesan Casserole. It sounds delish.

I don't "do" low calorie so thank you for adding some low carb as well, I definitely want to try the Low-Carb Cauliflower "Bread" Sticks"

I want to eat all of Saturday's options right now (I'm hungry). I might have to make the One-Pan Penne with Broccoli tonight.

Tuesday looks fantastic! The strawberry crisp sounds incredible and the superfood crunch salad looks amazing too.

Friday's entire day looks amazing. If I had to pick ONE meal to eat first, though, it would be the Garlic Butter Noodles with Herbs and Low-Carb Cauliflower "Bread" Sticks.

The Chicken and Asparagus Lemon Stir Fry sounds really good. I love any dish that incorporates lemon.

Zucchini brownies sound interesting! I'll have to give those a try!

Those cauliflower bread sticks caught my eye for Friday's plan, but I think Monday is my favorite.

I think Thursday might be my favorite day in the plan. That chopped salad looks divine, and the cupcakes look absolutely perfect.

Oh this is so great! I love how each day breaks down the specific calorie amounts for you. I can't wait to start this!

Looking forward to making the Skinny Girl Pad Thai. Love me some Thai food!

There are so many delicious sounding recipes in this meal plan, I definitely love how snacks and desserts are included. I think I'll be trying the Greek Yogurt Cupcakes soon, they sound healthy and delicious.

The Quick and Easy Herbed Lemon Garlic Shrimp sounds great! Using a lot of citrus and herbs is one of my favorite ways to make foods delicious and healthy.

I would try the cauliflower chowder FOR SURE. I absolutely love cauliflower, and I would love to taste it in a chowder!

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