You want to lose weight but wonder which diet plan for weight loss is actually working?
When it comes to weight loss, there’s really no need to overcomplicate things. You need to reduce your daily calorie intake to around 1,200 and make sure that within that limit you get enough protein, vitamins, and fiber, while keeping unhealthy carbs, trans fats, and processed foods to a minimum.
Since each of us is different and we don’t all share the same health status, age, or amount of time and opportunity for training, it’s best to consult a nutrition expert. Our nutritionist in Dubai and Abu Dhabi can help you create a personalized weight-loss meal plan tailored to your needs. Also, in this article, they recommended an universal diet plan with calorie intake of 1200 per day. It is easy to follow and can be easily adjusted to your specific needs.
Day 1 (~1,200 kcal)
Breakfast:
Greek yogurt parfait with berries. Greek yogurt is a high-quality protein source and berries have a lot of antioxidants.
Lunch:
Turkey pita sandwich for the steady energy through the afternoon with mozzarella stick and fruit (for example, an apple or handful of blueberries)
Dinner:
Poached salmon (rich in omega-3s) with slaw and slice of whole grain bread – a healthy and easy meal to digest.
Day 2 (~1,200 kcal)
Breakfast:
Smoothie + 1–2 hard-boiled eggs. You can prepare smoothies with different kinds of fruit and veggies. Here’s one recipe we recently tried and really liked: 1 cup coconut water, 1 cup parsley, 1 cup baby spinach, 2 celery stalks, 1/2 inch ginger, juice of 1/2 lemon, 1 green apple, and 1 tbsp chia seeds.
Lunch:
Chicken salad with grapes + multigrain toast
Dinner:
Balsamic-glazed pork tenderloin with squash
Day 3 (~1,200 kcal)
Breakfast:
Oatmeal with berries, almonds & Greek yogurt. Oatmeal is a great source of healthy carbs. They are often considered to be bad, but the truth is that they’re needed and WHO suggest minimum carb intake of at least 130 grams, unless you’re on a special regime such as carnivore diet or keto diet.
Lunch:
Tomato soup + roast beef pita + veggies & hummus
Dinner:
Zesty lemon-herb baked flounder with side couscous & broccoli. Flounder is a light, low-fat fish, and couscous provides quick energy without feeling heavy in the evening.
Day 4 (~1,200 kcal)
Breakfast:
Oatmeal with apple, honey & cinnamon or protein shake. Find 37 best protein shake recipes in our popular article.
Lunch:
Veggie burger on whole-grain toast + grapes. You can buy already prepared burgers, or make them on your own. For example, use mushrooms, black beans, carrots, broccoli, onion, garlic and spinach, as well as eggs, walnuts and breadcrumbs for the texture and structure of the burger.
Dinner:
Barbecue chicken cutlets + sautéed spinach & potato
Day 5 (~1,200 kcal)
Breakfast:
Whole-grain waffle with peanut butter & banana
Lunch:
Mushroom quesadillas + cottage cheese & fruit
Dinner:
Steamed shrimp, baked potato & spinach
Day 6 (~1,200 kcal)
Breakfast:
Oats, banana & fat-free milk
Lunch:
Healthy tuna salad + carrots, yogurt & pear
Dinner:
Red lentils with chicken
Day 7 (~1,200 kcal)
Breakfast:
Poached egg, English muffin, cheese, tomato & spinach + grapefruit
Lunch:
Black bean salad + corn tortilla & fruit
Dinner:
Salmon with green salad and lemon juice
How much water should I drink if I’m trying to lose weight?
As a general guideline, aim for 2 to 2.5 liters of water per day, and more if you train, sweat heavily, or live in a hot climate. Proper hydration supports digestion, helps control appetite, and can prevent mistaking thirst for hunger during calorie restriction.
What drinks are allowed while I’m on this weight-loss diet plan?
Water should be your main drink, along with unsweetened tea, black coffee, and sparkling water. Drinks high in sugar, syrups, or creamers should be avoided, as they add empty calories that increase total intake without providing nutritional value or satiety.
Can I swap meals or repeat the same day?
Yes. This meal plan is flexible, and meals can be swapped between days or repeated as long as long as portions remain similar and total calories stay around 1,200 per day.
Is this diet plan suitable for people who train regularly?
It can work for light to moderate training, but if you have intense or frequent workout splits during the week, you may need more calories, especially from protein and carbohydrates on those days to help muscles recover faster.
Will I feel hungry on this diet?
Some hunger is normal at the beginning but if you divide meals during the day in consistent time intervals, drink enough water and sleep regularly it should be no problem.
