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7-Day Healthy Eating Plan: 1,200 Calories

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A healthy diet and lifestyle are the best weapons to protect against heart disease. In fact, incorporating heart-healthy foods, getting adequate exercise, maintaining a healthy weight, not smoking, avoiding excess alcohol and getting enough quality sleep can have a major impact on reducing cardiovascular disease-related deaths, according to a 2023 review in the Journal of Translational Medicine.


The meals and snacks in this diet plan feature heart-healthy foods, such as fiber-rich fruits, vegetables, whole grains, lean protein and healthy fats, such as olive oil and avocado. Saturated fat, added sugars and sodium—nutrients that can harm your heart when eaten in large amounts—are kept to a minimum. Instead, dishes are seasoned with lots of herbs and spices to keep things flavorful and exciting.


By following this simple 1,200-calorie meal plan, you’ll help protect your heart, lose a healthy 1 to 2 pounds weekly and have healthy meals for the week at the ready!


Looking for a different calorie level? See this same meal plan at 1,500 and 2,000 calories.


Don’t Miss: Delicious Heart-Healthy Recipes



How to Meal Prep Your Week of Meals

  1. Meal prep the Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5. Store the salad in an air-tight container (to buy: amazon.com, $30 for 5) and the dressing separately in a small container (to buy: amazon.com, $11 for 8).



Day 1

Breakfast (271 calories)



AM Snack (84 calories)



Lunch (350 calories)



PM Snack (62 calories)



Dinner (457 calories)



Daily Totals: 1,224 calories, 60 g protein, 142 g carbohydrates, 28 g fiber, 52 g fat, 11 g sat. fat., 828 mg sodium



Day 2

Breakfast (265 calories)

  • 1 cup bran cereal
  • 1 cup fat-free milk
  • 1/4 cup blueberries


AM Snack (95 calories)



Lunch (374 calories)



PM Snack (62 calories)



Dinner (429 calories)



Daily Totals: 1,225 calories, 75 g protein, 148 g carbohydrates, 39 g fiber, 50 g fat, 9 g sat. fat., 1,363 mg sodium



Day 3

Breakfast (297 calories)

  • 1 cup non-fat plain Greek yogurt
  • 3/4 cup blueberries
  • 1 1/2 Tbsp. slivered almonds
  • 2 tsp. honey


AM Snack (64 calories)



Lunch (374 calories)



PM Snack (62 calories)



Dinner (416 calories)



Daily Totals: 1,212 calories, 70 g protein, 132 g carbohydrates, 30 g fiber, 51 g fat, 9 g sat. fat., 1,332 mg sodium



Day 4

Breakfast (265 calories)

  • 3/4 cup bran cereal
  • 3/4 cup fat-free milk
  • 1/2 cup blueberries


AM Snack (95 calories)



Lunch (374 calories)



PM Snack (62 calories)



Dinner (427 calories)



Daily Totals: 1,223 calories, 67 g protein, 170 g carbohydrates, 38 g fiber, 39 g fat, 9 g sat. fat., 1,284 mg sodium



Day 5

Breakfast (333 calories)

  • 1/2 cup rolled oats, cooked in 1 cup fat-free milk
  • 1 cup raspberries


Cook oats and top with raspberries and a pinch of cinnamon.


AM Snack (102 calories)

  • 1 medium bell pepper, sliced
  • 3 Tbsp. hummus


Lunch (374 calories)



PM Snack (84 calories)



Dinner (304 calories)



Daily Totals: 1,198 calories, 77 g protein, 120 g carbohydrates, 30 g fiber, 48 g fat, 9 g sat. fat., 1,405 mg sodium.



Day 6

Breakfast (328 calories)

  • 1 cup bran cereal
  • 1 cup fat-free milk
  • 1 cup blueberries


AM Snack (62 calories)



Lunch (296 calories)



Meal-Prep Tips: Save a serving of the tuna salad to have for lunch on Day 7.


PM Snack (64 calories)



Dinner (457 calories)



Daily Totals: 1,206 calories, 55 g protein, 187 g carbohydrates, 55 g fiber, 39 g fat, 8 g sat. fat., 1,203 mg sodium.



Day 7

Breakfast (355 calories)



AM Snack (64 calories)



Lunch (366 calories)



PM Snack (62 calories)



Dinner (374 calories)



Daily Totals: 1,220 calories, 64 g protein, 132 g carbohydrates, 32 g fiber, 51 g fat, 9 g sat. fat., 1.275 mg sodium.