Think again. Below we provide a 1000 calorie diet plan with 7 days of possible menus. This simple 1,200 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories. All the Nutritional Facts and Benefits to Know. RELATED: 30 Best Healthy Whole-Grain Cereals to Add to Your Grocery List. Eat with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil. Serve with 8 ounces fat-free milk. Breakfast 1. Peggy has nearly 20 years of experience in the industry. This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. 15 baby carrots 2. Don’t miss these tasty (and healthy!) Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired). Pin This 1,200-Calorie Meal Plan for Later! Here’s a 7-day sample meal plan for the low carb 1200 calorie diet plan filled with some of the best weight loss recipes: Day 1 1/8 teaspoon of salt 5. This everyday spice may be the secret to weight loss. —Heather Senger, Madison, Wisconsin, Once I discovered brown rice pasta, I never looked back. In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. For extra crunch, I garnish individual servings with ground walnuts or pecans.—Debbie Kain, Colorado Springs, Colorado Trying to lose weight? Today is your prep day! In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. Oz’s Kitchen. 7 Day Diabetes 1200 calorie menu – Diabetes: Meal plan Ideas . Follow this, and you'll slim down and still feel satisfied. —Joan Hallford, North Richland Hills, Texas. I love recipes that I can cook and serve in the same skillet. —Kim McConnell, Tulsa, Oklahoma, Say bye-bye to ho-hum tuna salad. Here’s your easy to … Want more delicious, good-for-you recipes? —Ronna Farley, Rockville, Maryland Find more low-calorie lunch ideas here. Day 3 Dinner: Spicy Sausage and Rice Skillet, Day 4 Breakfast: Whole Wheat Pecan Waffles, Day 6 Lunch: Tuna and White Bean Lettuce Wraps, Day 6 Dinner: Ginger Veggie Brown Rice Pasta, Day 7 Breakfast: Goat Cheese & Ham Omelet, Day 7 Lunch: Cashew Turkey Salad Sandwiches, Day 7 Dinner: Pork Tenderloin on Sweet Potato Beds, Do Not Sell My Personal Information – CA Residents. Consult your doctor before starting this 1200 calorie diet menu or any other weight loss program. —Taste of Home Test Kitchen, Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. Monday Tuesday Wednesday Breakfast. That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) These diabetic-diet meal plans avoid refined grains and limit added sugars. 2 plum tomatoes (sliced), sprinkled with 2 tbsps. I adapted this recipe from a dish I had in Napa Valley. Mashed squash helps make this chowder creamy but not heavy, and it’s a favorite way to get barley on the table. 7- Day 1200 calorie diet plan for weight loss is simple and easy to follow. While 1,200 calories may be the right amount for some people, it can be very restrictive for others, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute. 1200 Calorie Diet Plan for Non-Vegetarians. —Donna Scarano, East Hanover, New Jersey, Fish tacos are my new favorite thing—lighter and healthier than beef tacos smothered in cheese. Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis. RELATED: The Best Canned Healthy Soups, According to a Nutritionist. Sunday: Day 0. Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Groceries for the Week. 3. 4 ounces broiled flounder or sole 2. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Keep in mind this is for 1 person for 1 week, (though you might have some leftovers from a couple dinners!) He keeps the spice rub in a jar to use with chops or chicken. Day 2 Breakfast: Poached Eggs with Tarragon Asparagus. Eat with 1 banana. A sandwich made of 3 ounces turkey breast, 1 whole wheat pita, 1/2 roasted pepper, mustard, 1 tsp. But if you're looking to lose weight and need some menu ideas, we’ve consulted with registered dietitians on this simple 1,200-calorie meal plan for 7 days. Reduction in weight with this diet plan will act as a motivational factor. Peggy is a Senior Food Editor for Taste of Home. —Deb Perry, Traverse City, Michigan, My family loves these light and fluffy apple cinnamon pancakes. Add spices, herbs, and seasoning as desired. We’ve made sure you won’t feel deprived with these hearty lower-calorie breakfasts, lunches and dinners. ... we’ve consulted with registered dietitians on this simple 1,200-calorie meal plan for 7 days. This warm breakfast cereal made in the slow cooker is a great way to get your veggies in the morning and keep a healthy diet! Sprinkle with salt and black pepper. Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. —Crystal Schlueter, Babbitt, Minnesota This everyday spice may be the secret to weight loss. Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden. One Week 1,200 Calorie Meal Plan. It’s absolute garden greatness. Each meal and snack is planned to help you keep your blood sugar in check. 1 cup steamed broccoli 3. RELATED: 30 Healthy Canned Foods You Should Add to Your Pantry. Dive in and start hitting your weight-loss goals today with help from this simple 30-day meal plan featuring easy-to-make recipes and helpful meal-prep tips.You'll set yourself up for success to lose upwards of 8 pounds when following this meal plan for a full month. A 7-Day, 1,200-Calorie Meal Plan. 1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B 2 96%,Vit B 6 94%, Calcium 68%, Iron 63%, Zinc 73% * No salt added in recipe preparation or as seasoning. 1200 Calorie 7-Day Meal Plan. It’s protein-packed so you can feel good while you munch! 2. Eat with 2 cups raw veggies and 1/4 cup of hummus. Breakfast (346 calories) Bagel with Avocado and Tomato 1. 1 mozzarella string cheese 3. Day 2 Lunch: Southwest Chicken Barley Chowder, Day 3 Breakfast: Lemon Chia Seed Parfaits. Lunch 1. Make a black bean salad tossing half cup of canned black beans, half cup of mandarin orange sections, chopped red bell peppers, red onion and scallions with a teaspoon of vinegar. 2 kiwis Dinner 1. 7-Day 1200-Calorie Meal Plan for Weight Loss. Total Choice 1200-Calorie Plan Breakfasts . My kids even ask for leftovers for lunch. Free 1200 Calorie Diet Plan Day 7. Pin it. 1 small apple (15g) 2 slice whole wheat bread (30g) 1Jennie-O Lean Turkey Sausage . Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Think a 1200-calorie diet is impossible to follow? Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. A little meal prep at the beginning of the week can go a long way to make the week ahead easier. Clean eating and reduction of food portion are as important as daily exercises to lose weight. Morning (0 or 90 cal): Drink a glass of lukewarm water with lemon & honey (or) Tea without adding sugar + 2 marie gold lite biscuits. You may be able to find more information about this and similar content at piano.io, What You Can (and Can’t) Eat on a Keto Diet, What a Nutritionist Really Thinks About Noom, This Is How Much Sugar You Can Eat Per Day, How to Eat Dessert Every Day and Still Be Healthy. The best part of the 1200 calorie is that you can enjoy the food and you can lose weight. 2. grated Parmesan cheese broiled until go… 40 Foods That Can Help Lower Your Cholesterol, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 1 / 22. Freeze any leftovers for up to 3 months. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance. Breakfast 1. Here’s a recipe we actually look forward to eating. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. When it comes to weight loss, calories matter. Benefits Of 1200 Calorie Diet. This specific meal plan’s calories and foods may not be appropriate for you. 1/2 of an avocado 3. When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. up on veggies at any opportunity — and adding more fruit at snack time, too. dinner recipes. The Best 25 Christmas Decorations You Can Buy, 40 Gifts That Are Sure to Warm Grandma's Heart, 40 Gorgeous Gifts for the Best Sister Ever. Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie. Total: 45g Carbs 2 frozen whole wheat waffles(26g) 1 Tbsp sugar free syrup (2g) 2 … 2. Serve with 1 100% stone ground corn tortilla and a piece of fruit. Get 4 full weeks of satisfying breakfast, lunch, dinner and dessert ideas all perfectly portioned for a 1,200-calorie diet in our newest weight-loss guide, 1,200 Calories and More. 7-day, 1200 calorie diet menu weight loss meal plan to lose 7-10 pounds in a week. To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. You've now reached Day 7 of this 1200 Calorie Diet Plan. 1. Don’t forget to pin it, and share the good news with your friends. I often combine the egg mixture beforehand and refrigerate overnight. Truth: Long-term weight loss requires making healthier food choices on the regular. 7-Day Mediterranean Diet Meal Plan You don't need a special Mediterranean diet cookbook to stick to this eating routine. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well. Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Make the Frozen Chocolate-Banana Bitesto have as an evening snack on Day 4. We provide you with our free 1200 calorie meal plan to assist you with your weight loss and fitness goals. Following a 1200 calorie diet is challenging for most people. Serve with 1 grapefruit. The depth of flavor in this recipe is amazing, and I never have leftovers when I take it to potlucks. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community. But you will learn in this article how to choose a simple-healthy 1200 calorie meal plan for 7 days to lose weight fast at home. light mayonnaise and some lettuce 2. —Jamie Jones, Madison, Georgia, We bought a new waffle iron, and along with it came a recipe. Add 1/2 apple (sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon. Cutting your calories doesn’t mean you have to feel deprived! tuna (canned in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. We finally decided to try it, and after a few changes we came up with these delicious waffles. Plus, we made sure to include enough protein each day (over 50 grams) to help you feel satisfied while cutting carbs and calories. For a quick and easy breakfast, mix 1/2 cup whole-wheat, fiber-fortified cereal (60 cal) into 1 cup fat-free plain Greek yogurt (120 cal), and top with 1/4 cup blueberries or strawberries (12 cal). These quick and easy meals will help you start the day off right while keeping you satisfied through lunch. 2 scrambled eggs . This full week of healthy (and delicious!) for dessert. it’s unlike watermelon diet plan, you can eat whatever you want but still restricted to 800 calories a day. We’ve made sure you won’t feel deprived with these hearty lower-calorie breakfasts, lunches and dinners. The key to success is having some meal ideas planned in advance so that you always know exactly what you’re eating. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week. 3/4 cup bran flakes, 1 cup fat-free milk, and 1 banana Lunch 1. Top with salsa and another tortilla; microwave 45 seconds on high. © Provided by Meredith Corporation Sheet-Pan Chicken Fajita Bowls. That’s why this plan involves an easy-to-follow meal planning guide. 1. 3 ounces broiled or grilled flank steak. Presented by . Heat 1 cup tomato soup. For a day 1 you must plan your 1200 calorie meal plan low carb in the following way: Breakfast: Your … Breakfast:2 large eggs, 2slices whole grain bread, 1 Tbsp. 1200 Calorie Diet Menu for 7 Days. Always check with your doctor before starting a new meal plan. Sample 7-Day Low Carb 1200 Calorie Diet Plan. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal at a time! Dinner 1. While the bagel is toasting, mash the avocado. RELATED: 25 Healthy Smoothie Recipes to Brighten Up Your Mornings. —Lynne Dieterle, Rochester Hills, Michigan, One bite and you’ll be hooked on this slightly sweet sandwich. —Mary Wilhelm, Sparta, Wisconsin. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear. 1 cup cooked couscous 4. Serve over salad greens. You will find it an easy task to source the foods that we discussed in this diet plan as well. Now you are fully aware of a Diabetic 1200 calorie meal plan that you should follow. Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1 cup steamed spinach, drained; and 1 poached egg. My husband just loves this soup and it freezes well. Serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. We snagged a full week's worth of simple meal and snack ideas from dietitians and our recipe archives to build this complete seven-day Mediterranean diet plan. Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain toast, sandwich thin, or English muffin and 1 cup of grapes. I decided to add toasted bread crumbs as a garnish. You needn’t to starve yourself and stay away with your favorite food. Breakfasts . It’s also super helpful to prep your veggie snacks—make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. Try adding tomatoes, green onions and chopped jalapeno on top. Snacks are generally 1 to 2 1/2 carbohydrate servings and meals are 2 1/2 to 5 carbohydrate servings, depending on the calorie level. Slice the tomato and add that as well. Plus, with green pepper and tomato, it’s colorful. Serve over lettuce. 20, 2019. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds. We may earn commission from links on this page, but we only recommend products we back. olive oil mayo.Dinner: 4 oz. 2 tablespoons hummus more: The Top 14 High Protein Foods To Eat Healthy Lunch (343 calories) 1. Consume at least 32 oz water. These are the worst foods for weight loss. Sprinkle on 1 ounce shredded part-skim cheese. 800 calorie meal plan-Day 1. Learn more about how to eat clean, lose weight, and love the food you're eating with 1,200 Calories and More: The Complete Guide to Building Your Perfect Weight-Loss Meal Plan from Good Housekeeping — choose from our 14-day, 21-day, and 28-day menu plans. Breakfast- Raspberries (1 cup) and non-fat Greek yogurt (2/3 cup) with Sliced almonds (1 tbsp) … RELATED: 55 Easy Healthy Breakfasts for Your Busiest Mornings. We provide you with a 7 day sample easy 1200 calorie diet to assist you with your weight loss and fitness goals. One baked swe… —Fay Moreland, Wichita Falls, Texas These delicious dinners are all under 300 calories per serving. This simple 7-day 1200 calorie meal plan lets you enjoy delicious and healthy foods that won’t leave you starving. Learn about the 4 foods you should consider cutting from your diet. —Kim Beavers, North August, South Carolina, The spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. Prep the Zucchini Noodles with Quick Turkey Bologneseto have for lunch on Days 2, 3, 4 & 5. Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Don't worry if you don't have much experience in the kitchen! Day 1 Lunch: Chicken Tzatziki Cucumber Boats, Day 1 Dinner: Potato-Topped Ground Beef Skillet. And best of all, they’re sweet enough to enjoy even without syrup. —Molly Seidel, Edgewood, New Mexico, When you’re short on time and scrambling to get a meal on the table, this recipe is “eggs-actly” what you need. For these everyday wraps, I combined the traditional Southern appetizer of jam and cream cheese on crackers and the turkey, apple and brie sandwiches we ate at my bridal luncheon. Why trust us? Peggy Woodward, RDN Updated: Mar. Select one item from each food list starting on page 2 to make a balanced meal … Half a small tomato 4. Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. 1,200 Calories and More: The Complete Guide to Building Your Perfect Weight-Loss Meal Plan, 33 Best Diet Plans of All Time from RedbookMag.com. It is a 1200 calorie diet (on weekly average) and is suitable for everyone wanting to lose weight or fat. These bright and tangy parfaits start the day on a healthy note, but they’re also sweet enough to double as dessert. Half toasted English muffin layered with one ounce of reduced-fat cheese (sliced), a tomato (sliced), half cup of steamed spinach (drained) and a poached egg. And you can consider complementing this plan with a daily multivitamin too. Victoria Seaver, M.S., R.D. RELATED: Is Oatmeal Healthy? —Tiffany Ihle, Bronx, New York, As a busy working mom, my breakfast needs to require minimal prep. food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. Our meal plan comes in below 1200 calories, leaving you 300-400 calories for sides, snacks and drinks to balance out your day. It can leave you feeling hungry, deprived, and cravings all those satisfying foods that you’re not allowed! Get started on the Total Choice 1200-Calorie Meal Plan. Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. These delicious dinners are all under 300 calories per serving. olive oil spread.Lunch: 2 slices whole grain bread, 3 oz. Taste of Home is America's #1 cooking magazine. Go ahead and stick to this Diabetic 1200 calorie meal plan and you will be able to keep diabetes under control while gaining weight with these ideas. Also check out: 15 desserts under 150 calories that’ll satisfy your cravings; You can skip the coleslaw mix and do all lettuce, but I like the crunch you get with cabbage. Then serve it over salad greens. Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion slices. And managing your calorie intake is how you fundamentally lose weight. Breakfast (271 calories) 1 … dinner recipes. Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard, and lettuce. RELATED: 50 Healthy Chicken Dinners for the Best Weeknights Ever. It is designed to help you lose weight fast and develop healthy food habits! grilled chicken, 1 medium Idaho baked potato, 1-1/2 cups green beans.Snacks: 1 cup skim milk, 1 medium apple. Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain, unsweetened Greek yogurt in a bowl. Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories). The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California. Updated February 18, 2020 —Pamela Cleghorn, Campbellsburg, Indiana, This is the first meal I cooked for my husband, and years later he still enjoys my manicotti recipe! Make 2 servings of Overnight Oats, so they can soak in the fridge. I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my fresh tomatoes, peas and dill. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. A pear. The recipes and ingredients are simple and flexible. There are diet meals that are so delicious you won’t even know you’re on a diet. Finding the right 1200-calorie diet might seem hard. Please note! Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines. Then spread the avocado onto the bagel halves. This is because calories are a measure of energy and basis for any weight loss plan. Breakfast: One large peach (70 calories) One apple (100 calories) One mini whole wheat pita. 1 everything bagel 2. Microwave 30 seconds on high. One Week 1,200 Calorie Meal Plan: Grocery List. Don’t miss these tasty (and healthy!) These are the worst foods for weight loss. Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries. Learn about the 4 foods you should consider cutting from your diet. 7 Day 1200 Calorie Meal Plan, Low Carb & High Protein. 1,200 calorie meal plan 103560MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don’t know what to eat? RELATED: 100+ Best Healthy Dinner Ideas You'll Want to Make Tonight. Our 7 days diet plan can be used as the starting point but you can follow this specific diet plan or any other meal plan, based on our diet principles, for as long as you want. Heat through. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! Then all I have to do in the morning is heat up my skillet. If your butcher has chili grind beef, which is coarsely ground, go for that; it lends an extra-meaty texture. Enjoy with a single-serve ice cream (like any of these delicious picks!) —Taylor Kiser, Brandon Florida, My son James created these zesty chops spiced with paprika and cayenne. The 1200 calorie meal plan non-veg version is almost similar to the veg diet except it includes Eggs, Fish and Chicken. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side. The diet plan we have devised is specially formulated to make you feel satiated and pleased while you cleanse your body and begin to lose weight. 1200 calories per day . Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl. Follow this, and you'll slim down and still feel satisfied. RELATED: 20+ Healthy Snacks That Can Be Great for Weight Loss. One grapefruit. 1200 caloris will give you quick and better result. Before you start the meal plan, make a pot of the Veggie Soup. Continuing your weight-loss journey? Fruit & Starch: Orange, medium (7) Quinoa, cooked (1 3/4 cups) Tortilla chips (3 1/2 oz) Fat: Nuts (2 5/8 cups) In this easy low-carb meal plan, we keep the carbs low, but not so low that you'll miss out on those important nutrients. —Sarah Morris, Joplin, Missouri, This “skinny” version of Cobb salad has all the taste and creaminess with half the fat and calories. 2. Put together with all-natural ingredients, our 7 days 1200 diet plan for weight loss recipes are well balanced and nutritious. There’s a short ingredient list, and cooking is kept to a minimum. Ensure you have consulted your doctor before starting this or any other weight loss program. 1/8 teaspoon of black pepper Toast the bagel. 1 serving of crockpot quin… Sample 1200 Calorie Non-Vegetarian Meal Plan. Grab 1 or 2 hard-boiled eggs on your way out the door.