Are you ready to embark on a delicious journey towards your weight loss goals? I’m thrilled to share my 7 Day 1200 Calorie Meal Plan with you! This plan is not just about cutting calories; it’s about enjoying flavorful meals that nourish your body and keep you satisfied. Whether you’re looking for easy pasta recipes or quick family dinners, this meal plan has something for everyone. Let’s dive in and discover how you can make healthy eating a delightful experience!
Why You’ll Love This Recipe
- Balanced meals that keep you full and satisfied.
- Easy to prepare with simple ingredients.
- Perfect for busy weeknights with 30-minute meals.
- Variety of flavors to keep your taste buds excited.
- Supports your weight loss journey without feeling deprived.
Ingredients
Here’s what you’ll need for this 1200 Calorie Meal Plan For Women:
- 2 scrambled eggs
- 1 slice whole-grain toast
- ½ cup sautéed spinach
- 3 oz grilled chicken breast
- 2 cups mixed greens
- 5 cherry tomatoes
- ¼ avocado
- 1 tbsp balsamic vinaigrette
- 4 oz baked salmon
- ½ cup cooked quinoa
- 1 cup roasted Brussels sprouts
- Hard-boiled egg
- 1 small apple
- 1 tbsp almond butter
- ½ cup plain Greek yogurt
- ¼ cup blueberries
- 1 tbsp chia seeds
- 3 oz ground turkey
- ¼ cup diced bell peppers
- 2 large lettuce leaves
- 1 tbsp light mayo
- Zoodles with 3 oz shrimp
- ½ cup marinara sauce
- sprinkle of Parmesan cheese
- 1 tbsp olive oil
- Celery sticks
- 2 tbsp cream cheese
- 10 raw almonds
- 1 slice whole-grain toast
- 1 tbsp peanut butter
- ½ banana
- 3 oz canned tuna in water
- 1 tbsp light mayo
- 1 cup mixed greens
- 5 cherry tomatoes
- ¼ avocado
- 4 oz grilled chicken breast
- ½ cup mashed cauliflower
- 1 cup steamed broccoli
- 1 tsp olive oil
- Small pear
- 1 tsp almond butter
- 1 boiled egg
- 1 small cucumber
- ½ cup unsweetened almond milk
- ½ banana
- ½ cup frozen berries
- 1 scoop protein powder
- 1 tbsp chia seeds
- ½ cup tofu
- 1 cup mixed veggies
- 1 tbsp soy sauce
- ½ cup cooked brown rice
- 1 cup lentil soup
- 1 slice whole-grain bread
- 1 tbsp hummus
- 1 small handful of walnuts
- 1 small orange
- 4 oz baked cod
- 1 cup roasted asparagus
- 10 raw pecans
- 1 string cheese
- ½ cup plain Greek yogurt
- ¼ cup mixed berries
- 1 tbsp honey
- 1 tbsp crushed walnuts
- 1 whole wheat wrap
- 2 tbsp hummus
- ½ cup mixed veggies
- 1 oz feta cheese
- 1 tbsp olive oil
- 4 oz grilled salmon
- 1 cup roasted zucchini
- 1 small handful of almonds
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Let’s break down the meal plan day by day:
- Day 1: Breakfast (280 calories) – Scrambled eggs & toast: 2 scrambled eggs (140 cal), 1 slice whole-grain toast (80 cal), ½ cup sautéed spinach (60 cal). Lunch (320 calories) – Grilled chicken salad: 3 oz grilled chicken breast (140 cal), 2 cups mixed greens (20 cal), 5 cherry tomatoes (15 cal), ¼ avocado (60 cal), 1 tbsp balsamic vinaigrette (45 cal). Dinner (430 calories) – Baked salmon & quinoa: 4 oz baked salmon (240 cal), ½ cup cooked quinoa (110 cal), 1 cup roasted Brussels sprouts (80 cal). Snack (170 calories) – Hard-boiled egg (70 cal), 1 small apple (80 cal), 1 tbsp almond butter (20 cal).
- Day 2: Breakfast (250 calories) – Greek yogurt bowl: ½ cup plain Greek yogurt (100 cal), ¼ cup blueberries (20 cal), 1 tbsp chia seeds (60 cal). Lunch (350 calories) – Turkey lettuce wraps: 3 oz ground turkey (150 cal), ¼ cup diced bell peppers (10 cal), 2 large lettuce leaves (10 cal), 1 tbsp light mayo (90 cal). Dinner (420 calories) – Zucchini noodles: Zoodles with 3 oz shrimp (90 cal), ½ cup marinara sauce (70 cal), sprinkle of Parmesan cheese (30 cal), 1 tbsp olive oil (120 cal). Snack (180 calories) – Celery sticks with 2 tbsp cream cheese (100 cal), 10 raw almonds (80 cal).
- Day 3: Breakfast (270 calories) – Peanut butter toast: 1 slice whole-grain toast (80 cal), 1 tbsp peanut butter (90 cal), ½ banana (50 cal). Lunch (330 calories) – Tuna salad: 3 oz canned tuna in water (100 cal), 1 tbsp light mayo (90 cal), 1 cup mixed greens (10 cal), 5 cherry tomatoes (15 cal), ¼ avocado (60 cal). Dinner (400 calories) – Grilled chicken & veggies: 4 oz grilled chicken breast (180 cal), ½ cup mashed cauliflower (50 cal), 1 cup steamed broccoli (50 cal), 1 tsp olive oil (40 cal). Snack (200 calories) – Small pear (100 cal), 1 tsp almond butter (10 cal), 1 boiled egg (70 cal), 1 small cucumber (20 cal).
- Day 4: Breakfast (260 calories) – Smoothie: ½ cup unsweetened almond milk (15 cal), ½ banana (50 cal), ½ cup frozen berries (40 cal), 1 scoop protein powder (120 cal), 1 tbsp chia seeds (60 cal). Lunch (340 calories) – Veggie stir-fry: ½ cup tofu (100 cal), 1 cup mixed veggies (50 cal), 1 tbsp soy sauce (10 cal), ½ cup cooked brown rice (110 cal). Dinner (420 calories) – Lentil soup: 1 cup lentil soup (200 cal), 1 slice whole-grain bread (80 cal), 1 tbsp hummus (25 cal). Snack (180 calories) – 1 small handful of walnuts (100 cal), 1 small orange (80 cal).
- Day 5: Breakfast (280 calories) – Scrambled eggs & avocado toast: 2 scrambled eggs (140 cal), 1 slice whole-grain toast (80 cal), ½ avocado (60 cal). Lunch (320 calories) – Grilled chicken salad: 3 oz grilled chicken breast (140 cal), 2 cups mixed greens (20 cal), 5 cherry tomatoes (15 cal), ¼ avocado (60 cal), 1 tbsp balsamic vinaigrette (45 cal). Dinner (410 calories) – Baked cod & quinoa: 4 oz baked cod (120 cal), ½ cup quinoa (110 cal), 1 cup roasted asparagus (80 cal). Snack (190 calories) – Boiled egg (70 cal), small cucumber (20 cal), small apple (80 cal), 1 tbsp almond butter (20 cal).
- Day 6: Breakfast (290 calories) – Cheese & egg scramble: 2 eggs (140 cal), 1/4 cup shredded cheese (110 cal), 1 tsp olive oil (40 cal). Lunch (330 calories) – Avocado tuna salad: 3 oz canned tuna (100 cal), 1/4 avocado (60 cal), 1 tbsp mayo (90 cal), 1 cup mixed greens (10), 1 tbsp olive oil (70 cal). Dinner (410 calories) – Baked chicken thighs: 4 oz chicken thighs (200 cal), 1 cup steamed green beans (40 cal), 1 tsp butter (40 cal), 1/2 cup mashed cauliflower (50 cal), 1 tbsp sour cream (40 cal). Snack (170 calories) – 10 raw pecans (100 cal), 1 string cheese (70 cal).
- Day 7: Breakfast (280 calories) – Greek yogurt parfait: 1/2 cup plain Greek yogurt (100 cal), 1/4 cup mixed berries (20 cal), 1 tbsp honey (60 cal), 1 tbsp crushed walnuts (100 cal). Lunch (350 calories) – Hummus veggie wrap: 1 whole wheat wrap (100 cal), 2 tbsp hummus (50 cal), 1/2 cup mixed veggies (40 cal), 1 oz feta cheese (80 cal), 1 tbsp olive oil (80 cal). Dinner (420 calories) – Grilled salmon & quinoa: 4 oz grilled salmon (240 cal), 1/2 cup cooked quinoa (110 cal), 1 cup roasted zucchini (70 cal). Snack (150 calories) – 1 small handful of almonds (80 cal), 1 small apple (70 cal).
Pro Tips for Making the Recipe
Here are some tips to make your meal prep even easier:
- Prep your ingredients in advance to save time during the week.
- Mix and match ingredients to keep meals exciting.
- Use leftovers creatively for weeknight dinner ideas.
- Don’t hesitate to add herbs and spices for extra flavor without extra calories.
- Consider batch cooking some meals, like the lentil soup, to have on hand for busy days.
How to Serve
These meals are perfect on their own, but you can also pair them with:
- A side of fresh fruit for a sweet touch.
- Whole-grain crackers for a satisfying crunch.
- A light soup or salad to round out your meal.
Make Ahead and Storage
To make your life easier, here are some storage tips:
- Store meals in airtight containers in the fridge for up to 4 days.
- Freeze any meals you won’t eat within that time frame for later enjoyment.
- Label your containers with dates to keep track of freshness.
With this Low Calorie Daily Meal Plan, you’ll find that healthy eating can be both enjoyable and effective. Remember, it’s not just about the numbers; it’s about feeling good and nourishing your body. So, let’s get cooking and make this week a delicious success!
7-Day 1200 Calorie Meal Plan
A balanced weekly meal plan designed to provide approximately 1200 calories per day, focusing on nutritious, easy-to-prepare meals.
Ingredients
Method
- Prepare breakfast by scrambling eggs, toasting bread, and sautéing spinach.
- Make lunch with grilled chicken salad: greens, tomatoes, avocado, and vinaigrette.
- Dinner features baked salmon with quinoa and roasted Brussels sprouts.
- Snack on hard-boiled eggs, apples, and almond butter throughout the day.
Notes
Adjust portion sizes as needed to meet daily calorie goals.