Healthy-Lifestyle

Balanced 1,200-Calorie Meal Plan for a Healthy Lifestyle

This 1,200-calorie meal plan is designed to provide balanced nutrition while helping you achieve your weight-loss goals. Below is a sample daily meal breakdown that includes healthy ideas for breakfast, lunch, dinner, and snacks.

 

  • Prep Time10 min
  • Cook Time15 min
  • Total Time25 min
  • Ready in20
  • Yield1 full day's meal
  • Serving Size400g
  • Energy300 cal
  • Total Cost10$
  • Cost per Serving10$

Breakfast

  • 1 ¾ cup Muesli with Raspberries
  • 1 medium banana
  • 1 cup green tea

Morning Snack

  • 1 medium apple, sliced
  • 1 Tbsp. almond butter

Lunch

  • 2 cups No-Cook Black Bean Salad
  • 1 Tbsp. tahini dressing

Afternoon Snack

  • 1 cup cucumber slices
  • ¼ cup hummus

Dinner

  • 1 serving Citrus Poached Salmon with Asparagus
  • ¾ cup quinoa

Recipe Method

Breakfast

1

Meal: Avocado-Egg Toast

Calories: 271 kcal

Ingredients: 1 slice whole-grain bread, 1/2 avocado, 1 egg

Instructions: Toast the bread, smash avocado on top, and add a poached egg.

Morning Snack

2

Meal: Cucumber & Hummus

Calories: 93 kcal

Ingredients: 1 cup cucumber slices, 3 Tbsp hummus

Instructions: Serve cucumber slices with hummus for dipping.

Lunch

3

Meal: No-Cook Black Bean Salad

Calories: 322 kcal

Ingredients: 1/2 cup black beans, 1/4 cup red bell peppers, 1/4 cup tomatoes, 1 Tbsp tahini

Instructions: Mix beans, veggies, and drizzle with tahini dressing.

Afternoon Snack

4

Meal: Orange

Calories: 62 kcal

Ingredients: 1 medium orange

Instructions: Peel and enjoy.

Dinner

5

Meal: Citrus Poached Salmon & Quinoa

Calories: 443 kcal

Ingredients: 1 fillet salmon, 3/4 cup quinoa, 1 cup asparagus

Instructions: Poach salmon with lemon slices and steam asparagus. Serve with quinoa.

This is an extra note from the author: Remember that balance is key when creating any meal plan. It’s important to include a variety of food groups to ensure you’re getting all the necessary nutrients. If you have specific dietary needs or preferences, feel free to modify this recipe while keeping the nutritional goals in mind. Eating well should be enjoyable, not restrictive, so focus on foods that make you feel satisfied and energized throughout the day!

  • 4 servings per container
  • Serving Size400g
  • Amount per serving
  • Calories300
  • % Daily Value*Standard DV
  • Total Fat45 g72 g62.5%
  • Saturated Fat10 g20 g50%
  • Trans Fat0 g
  • Cholesterol200 mg300 mg66.67%
  • Sodium1200 mg2300 mg52.17%
  • Total Carbohydrate158 g275 g57.45%
  • Dietary Fiber38 g28 g135.71%
  • Total Sugars30 g
  • Protein60 g50 g120%
  • Vitamin D (Cholecalciferol)800 IU800 IU100%
  • Calcium1300 mg1300 mg100%
  • Iron18 mg18 mg100%
  • Potassium4700 mg4700 mg100%
  • Vitamin A900 mcg900 mcg100%
  • Vitamin C (Ascorbic Acid)90 mg90 mg100%
  • Vitamin E (Tocopherol)33 IU33 IU100%
  • Vitamin K120 mcg120 mcg100%
  • Vitamin B1 (Thiamin)1.2 mg1.2 mg100%
  • Vitamin B2 (Riboflavin)1.3 mg1.3 mg100%
  • Iodine150 mcg150 mcg100%
  • Zinc11 mg11 mg100%
  • Selenium55 mcg55 mcg100%
  • Copper0.9 mg0.9 mg100%