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High satiety meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
whole wheat bread33g | 82 kcal
ham33g | 47 kcal
cheddar cheese21g | 85 kcal
tomatoes122g | 22 kcal
cucumber95g | 14 kcal

Snack

100 kcal
apple86g | 45 kcal
peanut butter9g | 55 kcal

Lunch

500 kcal
Karaage Don with Sesame Cucumber500 kcal

Snack

100 kcal
raw carrots61g | 25 kcal
hummus21g | 50 kcal
raspberries49g | 25 kcal

Dinner

250 kcal
raw salmon
asparagus62g | 12 kcal
raw sweet potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
peanut butter18g | 107 kcal
whole wheat bread42g | 105 kcal
banana43g | 38 kcal

Snack

100 kcal
cottage cheese56g | 55 kcal
walnuts7g | 45 kcal

Lunch

500 kcal
Cape Verdean Tuna and Sweet Potato Stew500 kcal

Snack

100 kcal
celery57g | 8 kcal
almond butter9g | 55 kcal
raisins12g | 37 kcal

Dinner

250 kcal
raw lean beef
cauliflower85g | 21 kcal
raw green beans
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Tofu scramble with toast250 kcal
Ingredients and method
  • 88g firm tofu · 126 kcal
  • 3g olive oil · 29 kcal
  • 26g whole wheat bread · 64 kcal
  • 63g raw spinach · 14 kcal
  • 95g tomatoes · 17 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

100 kcal
banana75g | 67 kcal
coconut yogurt76g | 33 kcal

Lunch

500 kcal
Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple500 kcal

Snack

100 kcal
sliced bell pepper72g | 19 kcal
hummus34g | 81 kcal

Dinner

250 kcal
raw shrimp, peeled and deveined
peas62g | 50 kcal
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
boiled egg56g | 87 kcal
whole wheat bread41g | 102 kcal
cheddar cheese12g | 49 kcal
tomatoes66g | 12 kcal

Snack

100 kcal
strawberries107g | 34 kcal
plain whole-milk yogurt108g | 66 kcal

Lunch

500 kcal
Braised Cabbage with Pork and Prunes500 kcal

Snack

100 kcal
radishes73g | 12 kcal
hummus37g | 88 kcal

Dinner

250 kcal
raw chicken thigh
butternut squash135g | 61 kcal
raw broccoli
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
whole wheat bread40g | 101 kcal
mozzarella40g | 119 kcal
tomatoes121g | 22 kcal
balsamic vinegar9g | 8 kcal

Snack

100 kcal
kiwi84g | 51 kcal
cottage cheese50g | 49 kcal

Lunch

500 kcal
Sesame Oil Ginger Chicken Soup with Rice500 kcal

Snack

100 kcal
nonfat Greek yogurt68g | 40 kcal
chia seeds7g | 34 kcal
raspberries49g | 26 kcal

Dinner

250 kcal
raw turkey breast
raw broccoli
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Saturday

Breakfast

250 kcal
Banana yogurt smoothie250 kcal
Ingredients and method
  • 141g nonfat Greek yogurt · 83 kcal
  • 83g banana · 74 kcal
  • 125g almond milk · 19 kcal
  • 12g peanut butter · 74 kcal
Blend the yogurt, banana, almond milk, and peanut butter until smooth.

Snack

100 kcal
pear101g | 58 kcal
almond yogurt65g | 42 kcal

Lunch

500 kcal
Peri Peri Chicken Couscous Protein Bowl500 kcal

Snack

100 kcal
raw broccoli
ranch dip32g | 64 kcal

Dinner

250 kcal
raw shrimp, peeled and deveined
raw green beans
raw potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
cottage cheese167g | 164 kcal
banana97g | 86 kcal

Snack

100 kcal
cucumber82g | 12 kcal
feta cheese33g | 88 kcal

Lunch

500 kcal
Czech Sousedka Potato Pancake with Smoked Ham and Sauerkraut500 kcal

Snack

100 kcal
edamame83g | 100 kcal

Dinner

250 kcal
firm tofu84g | 121 kcal
raw carrots66g | 27 kcal
whole wheat bread28g | 70 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Explore a filling week built around protein foods, vegetables, fruit, and fiber-rich staples. Ingredient portions and meal calories are shown for all seven days.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.