🏋️‍♀️ 7-Day 1200-Calorie Meal Plan 🍽️✨

✅ **Goals:**
- Stay within **1200 calories/day**
- Keep meals **balanced & tasty**
- **Easy prep & grocery shopping**
- **No food waste!**

💡 **Stay consistent and track your progress!**

🛒 Shopping List (For the Full Week)

🥦 Produce

✅ 6 cups spinach

✅ 4 cups mixed greens

✅ 2 bell peppers

✅ 1 cucumber

✅ 2 cups cherry tomatoes

✅ 2 avocados

✅ 1 medium zucchini

✅ 1 cup baby carrots

✅ 1 apple 🍏

✅ 1 banana 🍌

✅ 1 cup berries 🍓

✅ 2 lemons 🍋

🍗 Protein & Dairy

✅ 6 eggs 🥚

✅ 2 chicken breasts (about 12 oz) 🍗

✅ 4 oz salmon 🐟

✅ 4 oz shrimp 🍤

✅ 1 cup Greek yogurt (plain, nonfat)

✅ 1/2 cup cottage cheese

✅ 1/2 cup shredded mozzarella 🧀

✅ 1/2 cup feta cheese

🥑 Healthy Fats

✅ 1/2 cup almonds

✅ 1 tbsp peanut butter

✅ 2 tbsp olive oil

✅ 2 tbsp chia seeds

🍞 Carbs & Grains

✅ 4 slices whole grain bread 🍞

✅ 1/2 cup oatmeal

✅ 1/2 cup cooked quinoa

✅ 2 whole wheat tortillas 🌯

🍶 Other

✅ 2 tbsp hummus

✅ 1 tbsp honey 🍯

✅ Herbs & spices (salt, pepper, garlic powder, paprika)

✅ 1 tbsp balsamic vinegar

✅ 1 tbsp Dijon mustard

🍽️ 7-Day Meal Plan

Day 1

🥣 Breakfast

Oatmeal with Berries & Chia (300 cal)
- ½ cup cooked oatmeal
- ½ cup berries 🍓
- 1 tsp chia seeds
- 1 tsp honey 🍯

🥗 Lunch

Greek Salad with Chicken (400 cal)
- 3 oz grilled chicken 🍗
- 2 cups mixed greens 🥬
- ¼ cup feta cheese
- ½ avocado 🥑
- 1 tbsp olive oil & lemon dressing

🍤 Dinner

Shrimp Stir-fry with Quinoa (500 cal)
- 4 oz shrimp 🍤
- ½ cup cooked quinoa
- 1 bell pepper, sliced
- ½ zucchini, sliced
- 1 tbsp olive oil
- Garlic & paprika to taste

📌 Meal Prep Tip

Grill extra chicken for tomorrow’s lunch!

Day 2

🍳 Breakfast

Scrambled Eggs with Whole Wheat Toast (300 cal)
- 2 eggs 🍳
- 1 slice whole wheat toast 🍞
- ½ avocado 🥑

🥗 Lunch

Hummus & Veggie Wrap (400 cal)
- 1 whole wheat tortilla 🌯
- 2 tbsp hummus
- ½ cucumber, sliced
- ¼ cup cherry tomatoes 🍅
- ¼ cup shredded mozzarella

🍣 Dinner

Baked Salmon with Spinach (500 cal)
- 4 oz salmon 🐟
- 2 cups spinach sautéed in 1 tsp olive oil
- ½ cup cooked quinoa

📌 Meal Prep Tip

Boil 3 eggs for snacks later this week!

Day 3

🥣 Breakfast

Greek Yogurt with Almonds & Honey (300 cal)
- 1 cup Greek yogurt
- 10 almonds
- 1 tsp honey 🍯

🥗 Lunch

Chicken & Avocado Salad (400 cal)
- 3 oz grilled chicken
- 2 cups mixed greens
- ½ avocado
- 1 tbsp balsamic dressing

🍗 Dinner

Stir-fried Chicken with Bell Peppers (500 cal)
- 3 oz chicken 🍗
- ½ bell pepper, sliced
- ½ zucchini, sliced
- 1 tsp olive oil

📌 Motivation Reminder

💡 You're doing great! Stay hydrated and keep moving! 🚶‍♀️💦

Day 4

🍌 Breakfast

Peanut Butter & Banana Toast (300 cal)
- 1 slice whole wheat toast 🍞
- 1 tbsp peanut butter 🥜
- ½ banana 🍌

🥗 Lunch

Cottage Cheese & Carrot Snack Box (400 cal)
- ½ cup cottage cheese
- 1 cup baby carrots 🥕
- 10 almonds

🍤 Dinner

Shrimp Tacos with Cabbage Slaw (500 cal)
- 4 oz shrimp 🍤
- 1 whole wheat tortilla 🌯
- ¼ cup shredded cabbage
- 1 tbsp Greek yogurt dressing

📌 Reminder

✔️ Try to go for a 15-minute walk after dinner 🚶‍♂️

Day 5 - 7

📌 Note

Repeat your favorite meals from earlier in the week! Mix & match lunches and dinners to keep it interesting.

🍳 Meal Prep Plan (For Busy Days!)

📌 **Sunday Meal Prep:**
- Grill 2 chicken breasts (for salads & wraps)
- Cook 1 cup quinoa (for easy meals)
- Hard-boil 3 eggs (for snacks)
- Chop veggies (for easy grab-and-go meals)

📄 Final Notes & Motivation!

✅ Stick to your meal plan & enjoy balanced meals
✅ Stay hydrated (drink at least 8 glasses of water daily!) 💧
✅ Listen to your body—eat mindfully & appreciate every meal! 🧘‍♀️