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1. 28 Day meal plan @1200 Calories per day
1200 calorie menu- Day 1
◾BREAKFAST
◾Dried Fruit Compote with Green Tea & Lemon
◾Whole-wheat toast (1 slice)
◾Skim milk (1 cup)
◾Apricot jam (1 tablespoon)
◾LUNCH
◾Herbed Zucchini Soup or Green Gazpacho
◾Whole-wheat pita bread (1/2 medium pita)
◾Peach (1 small)
◾SNACK
◾Cottage Cheese Veggie Dip
◾Multigrain rice cake (1 cake)
◾DINNER
◾Tilapia & Summer Vegetable Packets or Grilled Sirloin with a Coffee Bean-Peppercorn Crust
◾Brown rice (1/2 cup, cooked)
◾Steamed broccoli (1 cup)
◾Strawberry-Raspberry Sundaes

2. Diet 1200 calorie menu - Day 2
◾BREAKFAST
◾Quick Breakfast Taco
◾Blueberries (1 cup)
◾Nonfat plain yogurt (1/2 cup)
◾LUNCH
◾Green Salad with Asparagus & Peas or Greek Revival Salad
◾Garbanzo beans (1/2 cup)
◾Whole-grain bread (1 slice)
◾SNACK
◾Orange (1 large)
◾DINNER
◾Mustard-Maple Pork Tenderloin or Indonesian Tofu Satés
◾Braised kale (1 cup)
◾Quick-cooking barley (1/2 cup, cooked)
◾Roasted Grapes

3. Diet 1200 calorie menu - Day 3
◾BREAKFAST
◾Banana-Berry Smoothie
◾Whole-wheat English muffin (1/2 muffin)
◾Peanut butter (2 teaspoons)
◾LUNCH
◾BBQ Chicken Sandwich or Quick Shrimp Enchilada Bake
◾Romaine Salad
◾Skim milk (1 cup)
◾SNACK
◾Whole-grain bread (1 slice)
◾Mozzarella cheese (1 oz.)
◾DINNER
◾Sausage Gumbo or Hungarian Beef Goulash
◾Red & White Salad
◾Citrus-Infused Strawberries

4. Diet 1200 calorie menu - Day 4
◾BREAKFAST
◾Strawberry & Cream Cheese Sandwich
◾Scrambled Eggs with Smoked Salmon
◾LUNCH
◾Catalan Sauteed Polenta & Butter Beans or Red Lentil Soup with a Spicy Sizzle
◾The EatingWell Diet House Salad
◾Apple (1 cup, quartered)
◾SNACK
◾Nonfat plain yogurt (6 oz.)
◾DINNER
◾Grilled Chicken Tenders with Cilantro Pesto or Kohlrabi & Ham Gratin
◾Baby Spinach Salad with Raspberry Vinaigrette
◾Lemon Lovers' Asparagus
◾Whole-wheat couscous (1/2 cup, cooked)
◾Rhubarb-Vanilla Compote

5. Diet 1200 calorie menu - Day 5
◾BREAKFAST
◾Bran flake cereal (1 cup)
◾Skim milk (1 cup)
◾Banana (1/2 cup, sliced)
◾LUNCH
◾BLT Salad or Asian Slaw with Tofu & Shiitake Mushrooms
◾Whole-wheat roll
◾Grapes (1 cup)
◾SNACK
◾Cucumbers & Cottage Cheese
◾DINNER
◾Salmon with Roasted Chile-Mango Sauce or Peppered Turkey with Cranberry-Grape Relish
◾Roasted green beans (1 cup)
◾Brown rice (1/2 cup, cooked)
◾Broiled Mango

6. Diet 1200 calorie menu - Day 6
◾BREAKFAST
◾Mango Lassi Smoothie
◾Whole-grain bread (1 slice)
◾Goat cheese (1 oz, soft)
◾LUNCH
◾Turkey & Tomato Panini or Turkish-Style Pizza
◾Apricot (1 cup, halves)
◾SNACK
◾Butter-Bean Spread
◾Multigrain rice cake (1 cake)
◾Grapes (1 cup)
◾DINNER
◾The Eating Well Taco or Chicken Fajitas
◾Fresh Tomato Salsa
◾Green Papaya Salad
◾Calabacitas
◾Pineapple Empanaditas

7. Diet 1200 calorie menu - Day 7
◾BREAKFAST
◾Lemon-Raspberry Muffins or Breakfast Pigs in a Blanket
◾Nonfat plain yogurt (1/2 cup)
◾Grapefruit (1/2)
◾LUNCH
◾Quinoa & Smoked Tofu Salad or Broccoli-Cheese Pie
◾Whole-wheat pita bread (1 medium pita)
◾Skim milk (1 cup)
◾SNACK
◾Whole-wheat pretzels (1 oz.)
◾DINNER
◾Turkey-Mushroom Burgers
◾Roasted Broccoli with Lemon
◾Romaine Salad
◾Cinnamon Oranges or Vanilla Nectarines

8. Diet 1200 calorie menu - Day 8
◾BREAKFAST
◾Baked Apple-Cinnamon French Toast
◾Blueberries (1 cup)
◾Nonfat plain yogurt (1/2 cup)
◾LUNCH
◾Catalan Sauteed Polenta & Butter Beans or Thai Beef Salad
◾Skim milk (1 cup)
◾SNACK
◾Pickled Beets & Cheese
◾DINNER
◾Garlic-Roasted Pork or Basic Chicken Sauté
◾Calabacitas
◾Brown rice (1/2 cup, cooked)
◾Cherries with Ricotta & Toasted Almonds

9. Diet 1200 calorie menu - Day 9
◾BREAKFAST
◾Skim milk (1 cup)
◾Whole-wheat bagel (1/2 small bagel)
◾Low-fat cream cheese (1 Tbsp.)
◾Cantaloupe (1 cup, cubed)
◾LUNCH
◾Spring Pea & Scallion Soup or Fresh Corn & Red Pepper Bisque
◾Whole-grain bread (1 slice)
◾Butter-Bean Spread
◾Peach (1 small)
◾SNACK
◾Cheesy Popcorn
◾Apricot (1 cup, halves)
◾DINNER
◾Grilled Tuna with Olive Relish or Shrimp with Mango & Basil
◾Quick-cooking barley (1/2 cup)
◾Steamed cauliflower (1/2 cup)
◾Baby Spinach Salad with Raspberry Vinaigrette
◾Strawberry-Raspberry Sundaes

10. Diet 1200 calorie menu - Day 10
◾BREAKFAST
◾Papaya Smoothie
◾Whole-wheat English muffin (1/2 muffin)
◾Peanut butter (2 teaspoons)
◾LUNCH
◾Bistro Flank Steak Sandwich or South western Cheese Panini
◾Japanese Cucumber Salad
◾SNACK
◾Nonfat plain yogurt (1/2 cup)
◾Pineapple (1 cup, canned)
◾DINNER
◾Mini Chile Relleno Casseroles or Summer Squash & White Bean Sauté
◾Grilled Tomato Gazpacho
◾Whole-wheat toast (1 slice)
◾Strawberries (1 cup)

11. Diet 1200 calorie menu - Day 11
◾BREAKFAST
◾Oatmeal (1/2 cup, cooked)
◾Strawberries (1 cup)
◾Skim milk (1 cup)
◾LUNCH
◾Curried Waldorf Salad or Tuscan Tuna & White Bean Salad
◾Whole-wheat pita bread (1 medium pita)
◾Sesame Carrots
◾SNACK
◾Banana (1/2 cup, sliced)
◾Peanut butter (1 tablespoons)
◾DINNER
◾Bistro Beef Tenderloin or Spice-Crusted Chicken Breast
◾Steamed Brussels sprouts (1 cup)
◾Brown rice (1/2 cup, cooked)
◾Pina Colada Yogurt Parfait or Farmer's Cheese & Strawberries

12. Diet 1200 calorie menu - Day 12
◾BREAKFAST
◾Southwestern Tofu Scramble
◾Whole-wheat toast (1 slice)
◾Skim milk (1 cup)
◾LUNCH
◾Broccoli, Cannellini Bean & Cheddar Soup or Spicy Kidney Bean & Bell Pepper Ragout
◾Whole-wheat roll
◾Apple (1 cup, quartered)
◾SNACK
◾Orange (1 large)
◾DINNER
◾Grilled Salmon with Mustard & Herbs or Pork Tenderloin with Fennel
◾Brown rice (1/2 cup, cooked)
◾Backyard Coleslaw
◾Pineapple (1/2 cup, fresh)

13. Diet 1200 calorie menu - Day 13
◾BREAKFAST
◾Spinach & Tomato Omelet
◾Grapefruit (1/2)
◾LUNCH
◾Manhattan Crab Chowder or Chicken-Sausage & Kale Stew
◾Wheat melba crackers (1 oz.)
◾Peach (1 small)
◾SNACK
◾Whole-wheat pretzels (1 oz.)
◾DINNER
◾Five-Spice Roasted Duck Breasts or Coconut-Lime Chicken & Snow Peas
◾Arugula & Strawberry Salad
◾Couscous Tabbouleh
◾Nonfat plain yogurt (1/2 cup)
◾Blueberries (1/2 cup)

14. Diet 1200 calorie menu - Day 13
◾BREAKFAST
◾Spinach & Tomato Omelet
◾Grapefruit (1/2)
◾LUNCH
◾Manhattan Crab Chowder or Chicken-Sausage & Kale Stew
◾Wheat melba crackers (1 oz.)
◾Peach (1 small)
◾SNACK
◾Whole-wheat pretzels (1 oz.)
◾DINNER
◾Five-Spice Roasted Duck Breasts or Coconut-Lime Chicken & Snow Peas
◾Arugula & Strawberry Salad
◾Couscous Tabbouleh
◾Nonfat plain yogurt (1/2 cup)
◾Blueberries (1/2 cup)

15. Diet 1200 calorie menu - Day 14
◾BREAKFAST
◾Whole-wheat English muffin
◾Strawberry jam (1 tbsp)
◾Nonfat plain yogurt (1/2 cup)
◾Blueberries (1/2 cup)
◾LUNCH
◾Turkey & Balsamic Onion Quesadillas or Arugula & Chicken Sausage Bread Pudding
◾Romaine Salad (Marouli Salata)
◾SNACK
◾Whole-wheat pretzels (1 oz.)
◾Grapes (1 cup)
◾DINNER
◾Roasted Halibut with Pickled Beets or Moroccan-Spiced Chicken Breasts
◾Bulgur (1/2 cup, cooked)
◾Baked sweet potato (1 medium)
◾Citrus-Infused Strawberries

16. Diet 1200 calorie menu - Day 15
◾BREAKFAST
◾Cranberry Muesli
◾Blueberries (1 cup)
◾Skim milk (1 cup)
◾LUNCH
◾Mini Chile Relleno Casseroles or Golden Chicken with Spicy Refried Beans
◾Corn tortilla (6 inch)
◾The EatingWell Diet House Salad
◾SNACK
◾Orange (1 large)
◾DINNER
◾Prosciutto-Wrapped Scallops with Spinach or Pan-Roasted Chicken & Gravy
◾Brown rice (1/2 cup, cooked)
◾Steamed broccoli (1 cup)

17. Diet 1200 calorie menu - Day 16
◾BREAKFAST
◾Banana-Berry Smoothie
◾Whole-grain bread (1 slice)
◾Peanut butter (2 teaspoons)
◾LUNCH
◾Warm Salad of Thyme-Crusted Tuna & Arugula or Grilled Rib-eye with Tomato Salad & Chimichurri
Sauce
◾Wasa crispbread (1 cracker)
◾Fat-free cheese (1 slice)
◾SNACK
◾Nonfat plain yogurt (8 oz.)
◾DINNER
◾Grilled Chicken Ratatouille or Baked Cod with Chorizo & White Beans
◾Brown rice (1/2 cup, cooked)
◾Tea-Scented Mandarins

18. Diet 1200 calorie menu - Day 17
◾BREAKFAST
◾Herb & Onion Frittata
◾Skim milk (1 cup)
◾Apple (1 cup, quartered)
◾LUNCH
◾Grilled Chicken Salad with a Fresh Strawberry Dressing or Grilled Pork Tenderloin Salad
◾Whole-wheat pita bread (1/2 medium pita)
◾SNACK
◾Cheesy Popcorn
◾DINNER
◾Summer Vegetable Crêpes or Tuna with Ginger, Papaya & Red Pepper Salsa
◾Quick-cooking barley (1/2 cup)
◾Melon (1/2 cup, cubes)

19. Diet 1200 calorie menu - Day 18
◾BREAKFAST
◾Egg & Salmon Sandwich
◾Skim milk (1 cup)
◾Melon (1 cup, cubes)
◾LUNCH
◾Middle Eastern Chickpea Platter or Peanut Tofu Wrap
◾Apricot (1/2 cup, halves)
◾SNACK
◾Ranch Dip & Crunchy Vegetables
◾DINNER
◾Grilled Beef Tenderloin & Escarole or Chicken with Leek & Mushroom Sauce
◾Brown rice (1/2 cup, cooked)

20. Diet 1200 calorie menu - Day 19
◾BREAKFAST
◾Maple-Nut Granola
◾Grapefruit (1/2)
◾Skim milk (1 cup)
◾LUNCH
◾Herbed Zucchini Soup or Barley-Root Vegetable Chowder
◾Whole-wheat toast (2 slices)
◾Fat-free cheese (2 slices)
◾SNACK
◾Hummus & Vegetables
◾DINNER
◾The Eating Well Taco or White Beans, Spinach & Tomatoes over Parmesan Toasts
◾Rainbow Chopped Salad
◾Banana (1/2 cup, sliced)

21. Diet 1200 calorie menu - Day 20
◾BREAKFAST
◾Oatmeal (1 cup, cooked)
◾Skim milk (1 cup)
◾Melon (1 cup, cubes)
◾LUNCH
◾Skim milk (1 cup)
◾Eating Well Power Salad or Collard Green & Black-Eyed Pea Soup
◾Whole-wheat breadsticks (1 8" stick)
◾Nectarine (1 small)
◾SNACK
◾Cucumbers & Cottage Cheese
◾DINNER
◾Crab Cake Burgers or Chicken en Papillote
◾Oven Sweet Potato Fries
◾Mexican Coleslaw
◾Frozen Fudge Bars

22. Diet 1200 calorie menu - Day 21
◾BREAKFAST
◾Spinach & Tomato Omelet
◾Nonfat plain yogurt (1 cup)
◾Grapefruit (1/2)
◾LUNCH
◾Black Bean Nacho Pizza or Middle Eastern Lamb Stew
◾The EatingWell Diet House Salad
◾SNACK
◾Radish Crispbread
◾Fat-free cheese (2 slices)
◾DINNER
◾Almond-Crusted Chicken Fingers or Black-Eyed Peas with Greens & Smoked Tofu
◾Mary's Zucchini with Parmesan
◾Brown rice (1/2 cup, cooked)

23. Diet 1200 calorie menu - Day 22
◾BREAKFAST
◾Bran flake cereal (1 cup)
◾Skim milk (1 cup)
◾Melon (1 cup, cubes)
◾LUNCH
◾Broccoli & Goat Cheese Souffle or Grilled Vegetable & Feta Panini
◾The EatingWell Diet House Salad
◾SNACK
◾Hummus & Vegetables
◾DINNER
◾Warm Salad of Greens, Italian Sausage & Potatoes or Twice-Baked Goat Cheese Soufflés on a Bed
of Mixed Greens.
◾Garlic-Tomato Toasts
◾Steamed broccoli (1/2 cup)
◾Strawberries Dipped in Chocolate

24. Diet 1200 calorie menu - Day 23
◾BREAKFAST
◾Quick Breakfast Taco
◾Skim milk (1 cup)
◾Apple (1 cup, quartered)
◾LUNCH
◾Pasta with Roasted Red Peppers & Capers or Apple, Sauerkraut & Cheddar Quesadillas
◾Celery sticks (1 cup)
◾SNACK
◾Low-fat vanilla yogurt (8 oz.)
◾Raspberries (1/2 cup)
◾DINNER
◾Grilled Pork Tenderloin with Mustard, Rosemary & Apple Marinade or Apple-Shallot Roasted
Turkey
◾Buttermilk-Herb Mashed Potatoes
◾Warm Apple-Cabbage Slaw
◾Balsamic-Vinegar Spiked Strawberries

25. Diet 1200 calorie menu - Day 24
◾BREAKFAST
◾Lemon-Raspberry Muffins
◾Nonfat plain yogurt (1/2 cup)
◾Grapefruit (1/2)
◾LUNCH
◾Asian-Style Grilled Tofu with Greens or Veggie-Burger Pitas
◾Nectarine (1 small)
◾Wasa crispbread (2 crackers)
◾SNACK
◾Gorp
◾DINNER
◾Sauteed Flounder with Orange-Shallot Sauce or Chutney-Glazed Chicken
◾Basic Green Salad with Vinaigrette
◾Quick-cooking barley (1/2 cup)
◾Melon (1 cup, cubes)

26. Diet 1200 calorie menu - Day 25
◾BREAKFAST
◾Scrambled Egg with Tofu
◾Banana (1/2 cup, sliced)
◾Skim milk (1 cup)
◾LUNCH
◾Shrimp Salad-Stuffed Tomatoes or Thai Grilled Chicken & Broccoli on Napa Cabbage
◾Wasa crispbread (1 cracker)
◾SNACK
◾Cajun Spiced Hard-Boiled Egg
◾Fat-free cheese (1 slice)
◾DINNER
◾Florentine Ravioli or Linguine with Escarole & Shrimp
◾Bean & Tomato Salad with Honey Vinaigrette
◾Raspberry-Mango Sundae

27. Diet 1200 calorie menu - Day 26
◾BREAKFAST
◾Oatmeal (1 cup, cooked)
◾Low-fat vanilla yogurt (6 oz.)
◾Orange (1 large)
◾LUNCH
◾Eating Well Power Salad or Coconut-Lime Chicken & Snow Peas
◾Wasa crispbread (2 crackers)
◾SNACK
◾Avocado Tea Sandwiches
◾Fat-free cheese (2 slices)
◾DINNER
◾Golden Polenta & Egg with Mustard Sauce or Buffalo Chicken Wrap
◾Steamed broccoli (1 cup)
◾Frosted Grapes

28. Diet 1200 calorie menu - Day 27
◾BREAKFAST
◾Banana-Berry Smoothie
◾Whole-wheat English muffin (1/2)
◾Peanut butter (1 tablespoon)
◾LUNCH
◾Roasted Tomato Soup
◾Couscous & Fruit Salad or Warm Chicken Salad with Pine Nuts
◾Whole-wheat pita bread (1/2 medium pita)
◾Fat-free cheese (1 slice)
◾DINNER
◾Ultimate Beef Chili or Chile, Potato & Cheese Omelet
◾Steamed broccoli (1 cup)
◾Cinnamon Oranges or Basil-Cinnamon Peaches
◾Skim milk (1 cup)

29. Diet 1200 calorie menu - Day 28
◾BREAKFAST
◾Herb & Onion Frittata
◾Skim milk (1 cup)
◾Blueberries (1 cup)
◾LUNCH
◾Lentil & Almond Burgers or Quinoa & Smoked Tofu Salad
◾Mediterranean Roasted Broccoli & Tomatoes or Artichoke & White Bean Soup
◾SNACK
◾Cottage Cheese Veggie Dip
◾Celery sticks (1 cup)
◾DINNER
◾Oven-Fried Chicken or Tuna & Tomatoes Provencale
◾Oven Fries for Two
◾Watercress Salad
◾Melon (1/2 cup, cubes)