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A plate of healthy food including grilled chicken breast, couscous, salad, and berries.

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.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 7 days
Course: Meal Plan
Cuisine: Various
Calories: 1200
Ingredients Method Notes

Ingredients
  

Breakfast
  • 14 pcs scrambled eggs
  • 7 slices whole-grain toast
  • 3.5 cups sautéed spinach
Lunch
  • 21 oz grilled chicken breast
  • 14 cups mixed greens
  • 35 pcs cherry tomatoes
  • 3.5 pcs avocado
  • 7 tbsp balsamic vinaigrette
Dinner
  • 28 oz baked salmon
  • 3.5 cups cooked quinoa
  • 7 cups roasted Brussels sprouts
Snacks
  • 7 pcs hard-boiled eggs
  • 7 pcs small apples
  • 7 tbsp almond butter

Method
 

  1. Prepare breakfast by scrambling eggs, toasting bread, and sautéing spinach.
  2. Make lunch with grilled chicken salad: greens, tomatoes, avocado, and vinaigrette.
  3. Dinner features baked salmon with quinoa and roasted Brussels sprouts.
  4. Snack on hard-boiled eggs, apples, and almond butter throughout the day.

Notes

Adjust portion sizes as needed to meet daily calorie goals.