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
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
Meal: Cucumber & Hummus
Calories: 93 kcal
Ingredients: 1 cup cucumber slices, 3 Tbsp hummus
Instructions: Serve cucumber slices with hummus for dipping.
Lunch
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
Meal: Orange
Calories: 62 kcal
Ingredients: 1 medium orange
Instructions: Peel and enjoy.
Dinner
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%