7-Day Weight-Loss Meal Plan for Fall: 1,200 Calories (2024)

Break out your roasting pans and soup pots and get excited for fall! With this healthy 1,200-calorie meal plan, you can enjoy the comforting dishes of fall and lose a healthy 1 to 2 pounds per week. This 7-day diet plan features delicious fall favorites like warming soups, roasted root vegetables and hearty salads, all made to be lower in calories so you can enjoy them and still lose weight. Each day has at least 30 grams of fiber and 50 grams of protein-a combination that research shows can help with weight loss by keeping you feeling fuller for longer. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.

In the wrong season? See our other weight-loss diet plans for Spring, Summer & Winter

How to Meal-Prep You Week of Meals:

Set yourself up for success this week by getting some meal prep done in advance.

1. Prepare the Mini Quiches with Sweet Potato Crust. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
2. Prep the Chicken Curry Cup of Noodles through Step 1. This recipe calls for cooked chicken breast, so plan to buy cooked chicken from the grocery store, or make your own at home. Try our recipe for Best Poached Chicken.
3. Make the to help save time during the week. Refrigerate for up to 5 days or freeze for up to 6 months.

Looking for More? See all of our healthy weight-loss meal plans and check out the Cooking Light Diet to get customized meal plans sent to your inbox.

Day 1

Breakfast (268 calories)

• 1 serving Mini Quiches with Sweet Potato Crust
• 1/2 red grapefruit

A.M. Snack (84 calories)

• 1/2 red grapefruit
• 1/2 cup raspberries

Lunch (347 calories)

• 1 serving

P.M. Snack (77 calories)

• 10 almonds

Dinner (447 calories)

• 1 serving

Meal-Prep Tip: Make 3 hard-boiled eggs to have for snacks on Days 2, 4 and 7.

Daily Totals: 1,223 calories, 69 g protein, 116 g carbohydrate, 31 g fiber, 57 g fat, 1,181 mg sodium

Day 2

Breakfast (264 calories)

• 1 serving Chai Chia Pudding

A.M. Snack (66 calories)

• 1/3 cup blueberries
• 5 almonds

Lunch (348 calories)

• 1 serving Chicken Curry Cup of Noodles
• 1 cup mixed greens dressed with 1 Tbsp. Ginger-Sesame Vinaigrette

P.M. Snack (78 calories)

• 1 hard-boiled egg with hot sauce

Dinner (459 calories)

• 1 1/2 cups
• 2 cups Massaged Kale Salad

Meal-Prep Tip: Save 1 1/2 cups of the to have for lunch on Day 4.

Daily Totals: 1,216 calories, 64 g protein, 121 g carbohydrate, 36 g fiber, 56 g fat, 1,949 mg sodium

Day 3

Breakfast (264 calories)

• 1 serving Chai Chia Pudding

A.M. Snack (48 calories)

• 3/4 cup raspberries

Lunch (297 calories)

• 1 serving Chicken Curry Cup of Noodles
• 1 medium orange

P.M. Snack (203 calories)

• 6 whole-wheat crackers
• 1/2 cup sliced cucumber
• 3 Tbsp. hummus

Dinner (441 calories)

• 1 serving Butternut Squash Carbonara with Broccoli
• 2 cups mixed greens dressed with 2 Tbsp. Basil Vinaigrette

Daily Totals: 1,223 calories, 61 g protein, 130 g carbohydrate, 34 g fiber, 56 g fat, 2,031 mg sodium

Day 4

Breakfast (264 calories)

• 1 whole-wheat English muffin
• 1 tablespoon peanut butter
• 1/2 cup raspberries

A.M. Snack (16 calories)

• 1 cup sliced cucumber sprinkled with a pinch of salt and pepper

Lunch (374 calories)

• 1 1/2 cups
• 5 whole-wheat crackers

P.M. Snack (78 calories)

• 1 hard-boiled egg with hot sauce

Dinner (480 calories)

• 1 serving Oven-Fried Chicken Breasts
• 1 cup Sheet-Pan Roasted Root Vegetables
• 2 Tbsp. Basil Vinaigrette to drizzle over the chicken and vegetables.

Meal-Prep Tip: Save 1 cup of Sheet-Pan Roasted Root Vegetables to have with lunch on Days 5 and 7.

Daily Totals: 1,212 calories, 70 g protein, 148 g carbohydrate, 35 g fiber, 41 g fat, 1,965 mg sodium

Day 5

Breakfast (247 calories)

• 1 serving Pumpkin Pie Smoothie

A.M. Snack (42 calories)

• 1/2 cup fresh blueberries

Lunch (357 calories)

• 1 serving

P.M. Snack (156 calories)

• 1 medium apple
• 8 almonds

Dinner (418 calories)

• 1 serving American Goulash

Daily Totals: 1,220 calories, 58 g protein, 173 g carbohydrate, 30 g fiber, 40 g fat, 1,618 mg sodium

Day 6

Breakfast (320 calories)

• 1 serving Mini Quiches with Sweet Potato Crust
• 1 medium grapefruit

A.M. Snack (101 calories)

• 1 medium pear

Lunch (347 calories)

• 1 serving

P.M. Snack (32 calories)

• 1/2 cup fresh raspberries

Dinner (407 calories)

• 1 serving
• 1 (1/4-inch-thick) slice whole-wheat baguette

Daily Total: 1,208 calories, 68 g protein, 152 g carbohydrate, 31 g fiber, 39 g fat, 1,057 mg sodium

Day 7

Breakfast (280 calories)

• 1 whole-wheat English muffin
• 1 tablespoon almond butter
• 3/4 cup raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (357 calories)

• 1 serving

P.M. Snack (78 calories)

• 1 hard-boiled egg with hot sauce

Dinner (440 calories)

• 1 serving

Daily Total: 1,216 calories, 64 g protein, 135 g carbohydrate, 30 g fiber, 52 g fat, 1,905 mg sodium

Watch: How to Make Butternut Squash Carbonara

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