Creating a 1200-calorie meal plan for a busy working individual is a great way to ensure that you’re getting balanced nutrition while managing your calorie intake. This plan includes breakfast, lunch, a healthy snack, and dinner for a week. Keep in mind that it’s important to adjust portion sizes and specific foods to meet your dietary preferences and nutritional needs. You can always repeat meals to simplify your meal planning and minimize your grocery list.
Day 1:
- Breakfast: Scrambled eggs (2 eggs) with spinach (1 cup) and cherry tomatoes (1/2 cup).
- Lunch: Quinoa salad (1 cup) with mixed vegetables (1 cup) and grilled chicken breast (3 oz).
- Snack: Greek yogurt (6 oz) with honey (1 tsp) and a handful of berries (1/2 cup).
- Dinner: Baked salmon (3 oz) with steamed broccoli (1 cup) and quinoa (1/2 cup).
Day 2:
- Breakfast: Whole-grain toast (1 slice) with avocado (1/4) and a poached egg.
- Lunch: Spinach and mixed greens salad (2 cups) with canned tuna (3 oz), cherry tomatoes (1/2 cup), and balsamic vinaigrette (1 tbsp).
- Snack: Carrot and cucumber sticks (1 cup) with hummus (2 tbsp).
- Dinner: Grilled skinless chicken breast (3 oz) with roasted sweet potatoes (1/2 cup) and asparagus (1 cup).
Day 3:
- Breakfast: Oatmeal (1/2 cup) topped with sliced banana (1/2) and a sprinkle of almonds (10 almonds).
- Lunch: Turkey and veggie wrap in a whole-grain tortilla with a side of mixed greens (2 cups).
- Snack: A small apple with a tablespoon of peanut butter.
- Dinner: Baked cod (3 oz) with quinoa (1/2 cup) and sautéed spinach (1 cup).
Day 4:
- Breakfast: Greek yogurt (6 oz) parfait with granola (2 tbsp) and mixed berries (1/2 cup).
- Lunch: Lentil soup (1 cup) with a side salad (mixed greens, cherry tomatoes, and a light vinaigrette) (2 cups).
- Snack: Celery and bell pepper sticks (1 cup) with hummus (2 tbsp).
- Dinner: Grilled shrimp (3 oz) with brown rice (1/2 cup) and steamed broccoli (1 cup).
Day 5:
- Breakfast: Whole-grain waffle (1) with almond butter (1 tbsp) and sliced strawberries (1/2 cup).
- Lunch: Mixed greens salad (2 cups) with grilled tofu (3 oz), cherry tomatoes (1/2 cup), and a lemon-tahini dressing (1 tbsp).
- Snack: Cottage cheese (1/2 cup) with pineapple chunks (1/2 cup).
- Dinner: Baked chicken breast (3 oz) with quinoa (1/2 cup) and a side of steamed mixed vegetables (1 cup).
Day 6:
- Breakfast: Smoothie with spinach (1 cup), banana (1/2), and protein powder (1 scoop).
- Lunch: Whole-grain pasta salad (1 cup) with mixed veggies (1 cup) and a small amount of Italian dressing (1 tbsp).
- Snack: Mixed nuts (1 oz) and dried fruit (1/4 cup).
- Dinner: Grilled sirloin steak (3 oz) with roasted sweet potatoes (1/2 cup) and green beans (1 cup).
Day 7:
- Breakfast: Whole-grain toast (1 slice) with cottage cheese (1/2 cup) and sliced peaches (1/2 cup).
- Lunch: Brown rice (1/2 cup) and black bean (1/2 cup) bowl with salsa (2 tbsp) and guacamole (2 tbsp).
- Snack: Sliced cucumber (1 cup) with tzatziki sauce (2 tbsp).
- Dinner: Baked tilapia (3 oz) with quinoa (1/2 cup) and roasted Brussels sprouts (1 cup).
These measurements provide a balanced 1200-calorie meal plan for a week. Please remember that portion sizes are crucial for calorie management, and you should adapt this plan to your individual dietary needs and preferences. Always consult with a healthcare professional or registered dietitian before starting a calorie-restricted diet to ensure it aligns with your specific goals and requirements.
Grocery List
Proteins:
- Eggs
- Chicken breast (skinless)
- Salmon
- Tuna (canned)
- Tofu
- Turkey
- Shrimp
- Cod
- Sirloin steak
- Tilapia
Dairy and Dairy Alternatives:
- Greek yogurt
- Cottage cheese
- Almond butter
- Hummus
Grains and Bread:
- Whole-grain bread
- Whole-grain waffles
- Quinoa
- Whole-grain pasta
- Oatmeal
- Brown rice
Fruits:
- Banana
- Strawberries
- Apples
- Pineapple
- Peaches
- Berries (blueberries, raspberries, etc.)
Vegetables:
- Spinach
- Cherry tomatoes
- Mixed greens (e.g., lettuce, kale, arugula)
- Cucumbers
- Carrots
- Sweet potatoes
- Asparagus
- Broccoli
- Brussels sprouts
- Bell peppers
- Celery
Nuts and Seeds:
- Almonds
- Mixed nuts
- Chia seeds (for smoothies)
Canned Goods:
- Lentil soup (low-sodium)
- Black beans (low-sodium)
- Salsa
Condiments and Dressings:
- Balsamic vinaigrette
- Lemon-tahini dressing
- Italian dressing
- Peanut butter
- Hummus
- Guacamole
- Tzatziki sauce
Other Pantry Staples:
- Whole-grain tortillas
- Granola
- Mixed nuts and dried fruit (for snacks)
- Olive oil (for cooking)
- Seasonings and spices (e.g., salt, pepper, paprika, oregano)
Beverages:
- Water (stay well-hydrated throughout the day)