14 Day Low-Calorie Weight Loss Menu

When you think of a low-calorie menu, you may imagine limited options and tiny portions. But hearty flavor and variety 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’re providing you with a different breakfast, lunch, and dinner recipe each day, along with either 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 this 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 1:

Individual Egg & Spinach Bowls
Total SmartPoints: 21

Breakfast: Individual Egg and Spinach Bowl (2 points)
Lunch:Skinny Taco Lettuce Boats (3 points)
Dinner: Roast Beef with Seared Pineapple and Side Salad (11 points)
Snack: Southwestern Kale Chips (5 points)

Day 2:

Total points: 22

Breakfast: Slow Cooker Hot-Chocolate Steel-Cut Oatmeal (6 points)
Lunch: Slow Cooker Fiesta Chicken Soup (4 points)
Dinner: Stuffed Bell Peppers (7 points)
Snack: Snack Pretzel Stack (5 points)

Day 3.

Skinny Strawberry-Banana Bread
Total points: 25

Breakfast: Skinny Strawberry Banana Bread (4 points)
Lunch: Grilled Chicken and Blueberry Salad (9 points)
Dinner: Skinny Chicken Taquitos (5 points) with Skinny Mexican Rice (4 points)
Snack: Oven-Baked Zucchini Chips (3 points)

Day 4 :

Skinny Lasagna Rolls
Total points: 21

Breakfast: Breakfast Egg and Veggie Muffins (6 points)
Lunch: Hearty Kale Salad (6 points) 
Dinner: Clean Eating Pizza Lasagna Rolls (7 points)
Snack: Baked Apple Chips (2 point)

Day 5.

Skinny Strawberry Yogurt
Total points: 27

Breakfast:Skinny Strawberry Yogurt (5 points)
Lunch: Mediterranean Tuna Salad (6 points)
Dinner: Turkey Meatloaf Cupcakes with Mashed Potatoes (10 points)
Snack: Kale Slaw with Toasted Walnuts (6 points)

Day 6.

Zucchini-Bell Pepper Pizza
Total points: 20

Breakfast: Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (8 points)
Lunch: Zucchini Bell Pepper Pizza (3 points)
Dinner: Slow Cooker Balsamic Chicken (4 points)
Snack: Slow Cooker Skinny Applesauce (5 points)

Day 7.

Skinny Taco Salad in a Jar
Total points:24

Breakfast: Wake Me Up, Keep Me Going Smoothie (6 points)
Lunch: Skinny Taco Salad in a Jar (6 points)
Dinner: Pasta Puttanesca with Baby Spinach (9 points)
Snack: Baked Onion Rings (3 points)

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

Day Eight:
Breakfast: Pick Me Up Breakfast Smoothie (297 cal.)
Lunch: Creamy Pesto Pasta Salad (190 cal.)
Dinner: Baked Parmesan Chicken (197 cal.)
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:
Breakfast: Pumpkin Spice Bread (177 cal.)
Lunch: Veggie and Pesto Sandwich (260 cal.)
Dinner: Quinoa and Shrimp Paella (275 cal.)
Dijon Roasted Cabbage (71 cal.)
Snack Option: Nectarine (63 cal.)
Dessert Option: Apple Berry Crisp (280 cal.)

Day Ten:
Breakfast: Blueberry Banana Bar (269 cal.)
Lunch: Asian Salad with Crispy Chicken (173 cal.)
Dinner: Southwestern Black Bean Casserole (259 cal.)
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:
Breakfast: Banana Oat Pancakes with Apricot Compote (312 cal.)
Lunch: Clean Eating Chicken Salad Pita (240 cal.)
Dinner: Skinny Quinoa Skillet Supper (221 cal.)
Watermelon, Tomato and Feta Salad (162 cal.)
Snack Option: Apple (95 cal.)
Dessert Option: Slow Cooker Fudge (114 cal.)

Day Twelve:
Breakfast: Avocado Breakfast Pizza (252 cal.)
Lunch: Mushroom and Steak Fajita Sandwich (255 cal.)
Dinner: Slow Cooker Balsamic Chicken (190 cal.)
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:
Breakfast: Yogurt Parfait (184 cal.)
Lunch: Quinoa with Black Beans (201 cal.)
Dinner: Greek Pita Sandwich (250 cal.)
Mediterranean Three Bean and Corn Salad (420 cal.)
Snack Options: Orange (45 cal.), Hard-Boiled Egg (78 cal.)

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

Find full plan: here