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Quick & Easy 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 bread41g | 104 kcal
ham49g | 72 kcal
avocado37g | 59 kcal
tomatoes82g | 15 kcal

Snack

100 kcal
apple94g | 49 kcal
almonds9g | 51 kcal

Lunch

500 kcal
Peri Peri Chicken Couscous Protein Bowl500 kcal

Snack

100 kcal
cucumber134g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
tuna100g | 116 kcal
cucumber109g | 16 kcal
avocado54g | 86 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
skyr208g | 125 kcal
apple162g | 84 kcal
walnuts6g | 41 kcal

Snack

100 kcal
carrot sticks63g | 26 kcal
hummus31g | 74 kcal

Lunch

500 kcal
Hakka Salt-Baked Chicken Thigh with Scallion Ginger Dip500 kcal

Snack

100 kcal
blueberries82g | 47 kcal
sunflower seeds9g | 53 kcal

Dinner

250 kcal
raw shrimp, peeled and deveined
asparagus95g | 19 kcal
raw potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Tofu scramble with toast250 kcal
Ingredients and method
  • 86g firm tofu · 124 kcal
  • 4g olive oil · 33 kcal
  • 25g whole wheat bread · 62 kcal
  • 62g raw spinach · 14 kcal
  • 94g tomatoes · 17 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

100 kcal
cottage cheese73g | 71 kcal
peach74g | 29 kcal

Lunch

500 kcal
Moroccan Shrimp and Tomato Tagine with Olives and Cumin500 kcal

Snack

100 kcal
cottage cheese74g | 72 kcal
blueberries48g | 28 kcal

Dinner

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

Thursday

Breakfast

250 kcal
nonfat Greek yogurt169g | 99 kcal
banana85g | 76 kcal
walnuts11g | 75 kcal

Snack

100 kcal
boiled egg54g | 83 kcal
cucumber slices112g | 17 kcal

Lunch

500 kcal
Braised Cabbage with Pork and Prunes500 kcal

Snack

100 kcal
walnuts11g | 70 kcal
apple58g | 30 kcal

Dinner

250 kcal
raw lean beef
raw kale
raw sweet potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
whole wheat bread40g | 102 kcal
mozzarella40g | 120 kcal
tomatoes98g | 18 kcal
cucumber64g | 10 kcal

Snack

100 kcal
puffed rice cakes9g | 36 kcal
peanut butter11g | 64 kcal

Lunch

500 kcal
Pineapple Peanut Tofu Stir Fry500 kcal

Snack

100 kcal
nonfat Greek yogurt93g | 55 kcal
chia seeds9g | 45 kcal

Dinner

250 kcal
firm tofu83g | 119 kcal
raw spinach59g | 14 kcal
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Saturday

Breakfast

250 kcal
White beans and tomato toast250 kcal
Ingredients and method
  • 76g cannellini beans · 106 kcal
  • 39g whole wheat bread · 97 kcal
  • 115g tomatoes · 21 kcal
  • 3g olive oil · 26 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

100 kcal
nonfat Greek yogurt124g | 73 kcal
strawberries84g | 27 kcal

Lunch

500 kcal
Chicken and Macadamia Rissoles with Tomato Onion Relish500 kcal

Snack

100 kcal
cucumber118g | 18 kcal
cream cheese24g | 82 kcal

Dinner

250 kcal
raw salmon
raw carrots72g | 29 kcal
whole wheat bread29g | 74 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
cottage cheese133g | 130 kcal
whole wheat bread37g | 94 kcal
tomatoes81g | 15 kcal
cucumber70g | 11 kcal

Snack

100 kcal
celery sticks54g | 8 kcal
cream cheese26g | 92 kcal

Lunch

500 kcal
Rosewater Cardamom Rice Pudding with Pistachios500 kcal

Snack

100 kcal
cucumber134g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
raw turkey breast
raw green beans
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Explore seven days of straightforward meals. Every linked recipe is rated Easy, with ingredient quantities and cooking instructions available from the plan.

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