1290 Calorie Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, and grocery lists. Create your meal plan right here in seconds.
Looking to lose weight with a 1290 calorie meal plan? Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
1286 Calories
Breakfast
376 Calories
Spinach and Mushroom Breakfast Scramble 1 serving
Toast with Tomato and Hummus 1 serving
Lunch
368 Calories
Greek Yogurt with Blue and Blackberries 1 serving
Simple Spinach Salad 1 serving
Dinner
542 Calories
Low Fat Bean and Cheese Burrito 1 serving
Creamy Mushrooms 1 serving
Example Seven Day Plan
Here's a sample meal plan with daily averages of 1284 Calories, 96g protein, 48g fat, and 130g carbs (105g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
1271 Calories
Breakfast
304 Calories
Basic Egg White Omelet 1
serving
Fruit Salad 1
serving
Lunch
367 Calories
Greek Yogurt and Berry Parfait 1
serving
Strawberries 0.5
cup
Dinner
402 Calories
Almond Butter Chicken Salad Lettuce Wrap 1
serving
Carrots with Hummus 0.5
serving
Snack
198 Calories
Peaches & Almond Butter on Toast 1
serving
Day 2
1301 Calories
Breakfast
347 Calories
Protein Power Oats 1
serving
Blueberries 0.5
cup
Lunch
332 Calories
- Greek Yogurt with Blue and Blackberries 1
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving
Dinner
457 Calories
Chicken Fajitas 1
serving
Apple Celery Salad 1
serving
Snack
164 Calories
Almonds 1
ounce
Day 3
1290 Calories
Breakfast
254 Calories
Veggie Omelet 1
serving
Buttered Toast with Cinnamon 1
slice
Lunch
395 Calories
Raspberry Peanut Butter Protein Smoothie 1
serving
Lebanese Tomato and Onion Salad 1
serving
Dinner
474 Calories
Chicken wrap 1
wrap
Lettuce Cucumber Walnut Salad 1
serving
Snack
167 Calories
Cinnamon Yogurt with Sliced Apple 1
serving
Day 4
1285 Calories
Breakfast
357 Calories
Greek Yogurt with Mixed Berries 1
serving
Bacon 2
strips
Lunch
375 Calories
Banana Almond Shake 1
serving
Cucumber Boats with Spicy Hummus 1
servings
Dinner
355 Calories
- Almond Butter Chicken Salad Lettuce Wrap 1
serving
Garlic Balsamic Green Beans 0.5
serving
Snack
198 Calories
- Peaches & Almond Butter on Toast 1
serving
Day 5
1265 Calories
Breakfast
386 Calories
- Protein Power Oats 1
serving
Cinnamon Apple Bites 1
serving
Lunch
332 Calories
- Greek Yogurt with Blue and Blackberries 1
serving
- Heirloom Tomato Basil Mozzarella Salad 1
serving
Dinner
363 Calories
- Chicken wrap 1
wrap
- Lettuce Cucumber Walnut Salad 0.5
serving
Snack
184 Calories
Tomato Basil Layered Salad 1
serving
Day 6
1299 Calories
Breakfast
323 Calories
Almonds and Blueberries Yogurt Snack 1
serving
Banana 1
banana
Lunch
361 Calories
- Banana Almond Shake 1
serving
Mushroom and Pepper Tossed Salad 0.5
serving
Dinner
451 Calories
- Chicken Fajitas 1
serving
- Garlic Balsamic Green Beans 1
serving
Snack
164 Calories
- Almonds 1
ounce
Day 7
1275 Calories
Breakfast
305 Calories
- Protein Power Oats 1
serving
Lunch
329 Calories
- Raspberry Peanut Butter Protein Smoothie 1
serving
Sliced bell pepper 1
pepper
Dinner
474 Calories
- Chicken wrap 1
wrap
- Lettuce Cucumber Walnut Salad 1
serving
Snack
167 Calories
- Cinnamon Yogurt with Sliced Apple 1
serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more