14 Day Low-Calorie Weight Loss Menu

You won't believe how flavorful and filling this 1200-calorie menu is!

blueberry banana pancakes

When you think of a low-calorie weight loss menu, you may imagine limited options and tiny portions. We’re here to tell you that hearty flavor and filling meals can be part of a daily menu that clocks in at under 1200 calories. The following 14-day low-calorie weight loss menu is designed to help you achieve your goals while still enjoying a fulfilling, nutritious diet.

We provide a different breakfast, lunch, and dinner recipe each day, along with two snack options (or a snack and dessert option). If you love to cook and hate leftovers, you can follow this menu and scale the recipes down to size. You could also use our low-calorie weight loss menu as a rough guideline, following the recipes but spreading them out over several days with leftovers. Either way, the variety of options on this menu will inspire you.

Day One (1132 calories)

Breakfast: Whole-Grain Banana Blueberry Pancakes (274 cal.) + 1 tablespoon maple syrup (52 cal.)
Lunch: Slow Cooker Hearty Vegetable and Bean Soup (183 cal.)
Dinner: 2 slices of Zucchini Bell Pepper Pizza (230 cal.) and Garden Salad with Lemon & Oil Dressing (220 cal.)
Snack Options: Hard-Boiled Egg (78 cal.), Apple (95 cal.)

Day Two (1183 calories)

Breakfast: 2 Individual Egg and Spinach Bowls (168 cal.)
Lunch: Quinoa and Vegetable Stir-Fry (250 cal.)
Dinner: Slow Cooker Enchilada (249 cal.)
Snack Option: Southwestern Kale Chips (142 cal.)
Dessert Option: Sweet and Savory Parfait (374 cal.) 

Day Three (1162 calories)

Breakfast: Cinnamon Roll Oatmeal (327 cal.)
Lunch: Asian Chicken Wrap (123 cal.)
Dinner: Slow Cooker Cheesy Spaghetti with Turkey Sausage (256 cal.) and Kale Caesar Salad (217 cal.)
Snack Options: Slow Cooker Cinnamon and Honey Nuts (192 cal.), One cup strawberries (47 cal.)

Day Four (1118 calories)

Breakfast: Overnight French Toast Casserole (299 cal.)
Lunch: Clean-Eating Cobb Salad (282 cal.)
Dinner: Slow Cooker Chicken Chili (142 cal.) and Citrus and Spinach Salad with Creamy Lemon Dressing (318 cal.)
Snack Options: Baked Apple Chips (32 cal.), Orange (45 cal.)

Day Five (1116 calories)

Breakfast: Skinny Fruit and Yogurt Salad (140 cal.)
Lunch: Spicy Potato and Chickpea Stew (385 cal.)
Dinner: Skinny Lasagna Roll (240 cal.)
Snack Option: Peanut Butter and Honey Oat Bar (157 cal.)
Dessert Option: Slow Cooker Brown Rice Pudding (194 cal.)

Day Six (1110 calories)

Breakfast: Pita Pocket Breakfast Sandwich (297 cal.)
Lunch: Slow Cooker Fiesta Chicken Soup (112 cal.)
Dinner: Three Cheese Ziti with Turkey (289 cal.)
Garden Salad with Lemon & Oil Dressing (220 cal.)
Snack Options: Banana (105 cal.), Sweet Potato Chips (87 cal.)

Day Seven (1130 calories)

Breakfast: 2 pieces Crustless Asparagus Quiche (106 cal.)
Lunch: Spinach and Bean  Wrap (282 cal.)
Dinner: Skinny Slow Cooker Chicken Pot Roast (178 cal.) and Farro Salad with Apples and Walnuts (389 cal.)
Snack Options: 1 cup strawberries (43 cal.), ¼ cup sliced almonds (132 cal.)

Day Eight (1158 calories)

Breakfast: Pick Me Up Breakfast Smoothie (297 cal.)
Lunch: Creamy Pesto Pasta Salad (190 cal.)
Dinner: Baked Parmesan Chicken (197 cal.) and Black Bean and Brown Rice Salad (292 cal.)
Snack Options: Slow Cooker Skinny Apple Sauce (82 cal.), 1/2 cup low-fat cottage cheese (100 cal.)

Day Nine (1126 calories)

Breakfast: Pumpkin Spice Bread (177 cal.)
Lunch: Veggie and Pesto Sandwich (260 cal.)
Dinner: Quinoa and Shrimp Paella (275 cal.) and Dijon Roasted Cabbage (71 cal.)
Snack Option: Nectarine (63 cal.)
Dessert Option: Apple Berry Crisp (280 cal.)

Day Ten (1155 calories)

Breakfast: Blueberry Banana Bar (269 cal.)
Lunch: Asian Salad with Crispy Chicken (173 cal.)
Dinner: Southwestern Black Bean Casserole (259 cal.) and Cucumber and Tomato Salad (66 cal.)
Snack Option: 21 (1.5 oz.) walnut halves (278 cal.)
Dessert Option: Slow Cooker Bananas Foster (110 cal.)

Day Eleven (1144 calories)

Breakfast: Banana Oat Pancakes with Apricot Compote (312 cal.)
Lunch: Clean Eating Chicken Salad Pita (240 cal.)
Dinner: Skinny Quinoa Skillet Supper (221 cal.) and Watermelon, Tomato and Feta Salad (162 cal.)
Snack Option: Apple (95 cal.)
Dessert Option: Slow Cooker Fudge (114 cal.)

Day Twelve (1128 calories)

Breakfast: Avocado Breakfast Pizza (252 cal.)
Lunch: Mushroom and Steak Fajita Sandwich (255 cal.)
Dinner: Slow Cooker Balsamic Chicken (190 cal.) and Twice-Baked Potato (104 cal.)
Snack Option: Southwestern Kale Chips (142 cal.)
Dessert Option: One cup nonfat yogurt (100 cal.) + one cup blueberries (85 cal.)

Day Thirteen (1178 calories)

Breakfast: Yogurt Parfait (184 cal.)
Lunch: Quinoa with Black Beans (201 cal.)
Dinner: Greek Pita Sandwich (250 cal.) and Mediterranean Three Bean and Corn Salad (420 cal.)
Snack Options: Orange (45 cal.), Hard-Boiled Egg (78 cal.)

Day Fourteen (1150 calories)

Breakfast: Nutty Blueberry Banana Oatmeal (346 cal.)
Lunch: Pasta Puttanesca with Baby Spinach (318 cal.)
Dinner: Skinny Chicken Fajitas (271 cal.) and Tropical Fruit Salsa (83 cal.)
Snack Options: Half cup low-fat cottage cheese (100 cal.), Baked Apple Chips (32 cal.)

For more menus, recipes and weight loss tips, browse our collection of Skinny Ms. eBooksCheck out our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. Everything looks delicious but it also looks like an overwhelming shopping list and amount of cooking!
    Are there any quick easy and low cal menu's?

    1. Katlyn, We have not calculated the cost, but it would vary depending on place of purchase for ingredients.

    1. No, unfortunately, there isn’t. Each day lists the links to the actual recipes, with instructions and ingredients.

    1. Jessa, you can substitute a quarter cup of seeds, or another high-protein option, like a hard-boiled egg or 1/4 hummus with sliced vegetables.

  2. The menu looks nice, but it also looks a lot like a crash diet which will be hard to keep up over the long term. If the menu added say 300-400 calories per day I bet more people would be able to keep it up.

    1. Christiaan, This particular meal plan includes 3 small meals and healthy snacks. Feel free to add additional calories to the plan! 🙂

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