Here’s a 7-day, 1200-calorie meal plan designed to help you lose weight effectively while providing balanced nutrition. It includes lean proteins, healthy fats, and complex carbs to keep you energized and satisfied.
Day 1
Breakfast (250 calories):
- 1 slice whole-grain toast
- 1 boiled egg
- 1/4 avocado
Snack (100 calories):
- 1 small apple
Lunch (300 calories):
- Grilled chicken breast (3 oz)
- 1 cup mixed greens with cucumbers and tomatoes
- 1 tablespoon olive oil-lemon dressing
Snack (100 calories):
- 10 almonds
Dinner (450 calories):
- Baked salmon (4 oz)
- 1/2 cup steamed broccoli
- 1/2 cup quinoa
Day 2
Breakfast (250 calories):
- Oatmeal (1/2 cup cooked with water)
- 1 tablespoon peanut butter
- A sprinkle of cinnamon
Snack (100 calories):
- 1 string cheese
Lunch (300 calories):
- Turkey wrap (1 small whole-grain tortilla, 2 oz turkey breast, lettuce, and tomato)
- A side of carrot sticks
Snack (100 calories):
- 1 small orange
Dinner (450 calories):
- Grilled shrimp (4 oz) stir-fried with zucchini and bell peppers
- 1/2 cup brown rice
Day 3
Breakfast (250 calories):
- Smoothie (1/2 banana, 1/2 cup almond milk, 1/2 cup spinach, 1 tablespoon chia seeds)
Snack (100 calories):
- 1 boiled egg
Lunch (300 calories):
- 3 oz grilled chicken breast
- 1 cup roasted sweet potatoes
- Steamed green beans
Snack (100 calories):
- 1/2 cup plain Greek yogurt
Dinner (450 calories):
- Baked cod (4 oz) with lemon and herbs
- 1/2 cup wild rice
- Steamed asparagus
Day 4
Breakfast (250 calories):
- 2 scrambled eggs with spinach
- 1 slice whole-grain toast
Snack (100 calories):
- 1 small pear
Lunch (300 calories):
- Tuna salad lettuce wraps (3 oz tuna mixed with 1 tablespoon light mayo)
- A side of cherry tomatoes
Snack (100 calories):
- 10 walnuts
Dinner (450 calories):
- Grilled turkey burger (no bun)
- Roasted Brussels sprouts
- Mashed cauliflower
Day 5
Breakfast (250 calories):
- Chia pudding (1 tablespoon chia seeds, 1/2 cup almond milk, topped with fresh raspberries)
Snack (100 calories):
- 1 boiled egg
Lunch (300 calories):
- Grilled chicken breast (3 oz)
- 1/2 cup quinoa
- Steamed zucchini
Snack (100 calories):
- A small handful of mixed seeds
Dinner (450 calories):
- Baked salmon (4 oz)
- Roasted carrots
- 1/2 cup mashed sweet potatoes
Day 6
Breakfast (250 calories):
- Protein pancakes (1/4 cup oats, 1 egg, 1/2 banana blended and cooked)
Snack (100 calories):
- 1 small handful of pistachios
Lunch (300 calories):
- Grilled chicken salad (3 oz chicken, mixed greens, cucumbers, and balsamic dressing)
Snack (100 calories):
- 1 small peach
Dinner (450 calories):
- Baked cod (4 oz)
- 1/2 cup steamed broccoli
- 1/2 cup wild rice
Day 7
Breakfast (250 calories):
- 1 slice whole-grain toast
- 1 boiled egg
- 1/4 avocado
Snack (100 calories):
- 1 small orange
Lunch (300 calories):
- Grilled shrimp salad (3 oz shrimp, mixed greens, cherry tomatoes, olive oil-lemon dressing)
Snack (100 calories):
- 1 string cheese
Dinner (450 calories):
- Grilled chicken breast (4 oz)
- Steamed cauliflower rice
- A side of roasted zucchini
Tips for Success
- Hydration: Drink plenty of water daily (8–10 cups).
- Preparation: Meal prep at the start of the week for convenience.
- Exercise: Pair this meal plan with light to moderate exercise to maximize results.
Would you like detailed recipes or a shopping list for this plan? 😊
