🏋️‍♀️ 7-Day 1200-Calorie Diverse Meal Plan 🌍✨

✅ **Goals:**
- Stay within **1200 calories/day**
- Keep meals **nutrient-rich & flavorful**
- **Easy prep & diverse cuisine**
- **No food waste!**

💡 **Enjoy a variety of cultural dishes while staying healthy!**

🛒 Shopping List (For the Full Week)

🥦 Produce

✅ 5 cups spinach

✅ 4 cups mixed greens

✅ 2 bell peppers

✅ 1 cucumber

✅ 2 cups cherry tomatoes

✅ 1 sweet potato 🍠

✅ 1 avocado 🥑

✅ 1 zucchini

✅ 1 onion 🧅

✅ 1 clove garlic 🧄

✅ 2 apples 🍏

✅ 2 bananas 🍌

✅ 1 cup mango 🥭

✅ 1 lime 🍋

🍗 Protein & Dairy

✅ 6 eggs 🥚

✅ 2 chicken breasts (about 12 oz) 🍗

✅ 4 oz salmon 🐟

✅ 4 oz tofu 🍲

✅ 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 cashews

✅ 1 tbsp peanut butter

✅ 2 tbsp olive oil

✅ 2 tbsp sesame seeds

🍞 Carbs & Grains

✅ 4 slices whole grain bread 🍞

✅ 1/2 cup oatmeal

✅ 1/2 cup cooked quinoa

✅ 1/2 cup brown rice 🍚

✅ 2 whole wheat tortillas 🌯

🍶 Other

✅ 2 tbsp hummus

✅ 1 tbsp honey 🍯

✅ Herbs & spices (cumin, turmeric, paprika, cinnamon, soy sauce)

✅ 1 tbsp balsamic vinegar

✅ 1 tbsp Dijon mustard

🍽️ 7-Day Diverse Meal Plan

Day 1 - Mediterranean

🥣 Breakfast

Greek Yogurt with Honey & Walnuts (300 cal)
- 1 cup Greek yogurt
- 1 tbsp honey 🍯
- 10 walnuts

🥗 Lunch

Mediterranean Chicken Salad (400 cal)
- 3 oz grilled chicken 🍗
- 2 cups mixed greens 🥬
- ¼ cup feta cheese
- ½ avocado 🥑
- 1 tbsp balsamic dressing

🍗 Dinner

Baked Salmon with Quinoa & Roasted Veggies (500 cal)
- 4 oz salmon 🐟
- ½ cup cooked quinoa
- 1 bell pepper & zucchini roasted in 1 tbsp olive oil

📌 Tip

Marinate the chicken overnight for better flavor!

Day 2 - Mexican

🍳 Breakfast

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

🌯 Lunch

Vegetarian Black Bean & Cheese Quesadilla (400 cal)
- 1 whole wheat tortilla 🌯
- ¼ cup black beans
- ¼ cup shredded mozzarella
- 1 tbsp salsa

🌮 Dinner

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

📌 Tip

Squeeze lime juice on the tacos for extra zing!

Day 3 - Indian

🥣 Breakfast

Spiced Oatmeal with Mango & Almonds (300 cal)
- ½ cup cooked oatmeal
- ½ cup mango 🥭
- 1 tsp cinnamon
- 10 almonds

🍛 Lunch

Chickpea & Spinach Curry with Brown Rice (400 cal)
- ½ cup cooked chickpeas
- 1 cup spinach
- ½ cup brown rice 🍚
- 1 tsp cumin & turmeric

🥘 Dinner

Grilled Tandoori Chicken with Quinoa (500 cal)
- 3 oz chicken marinated in yogurt & spices
- ½ cup cooked quinoa
- Cucumber raita on the side

📌 Tip

Let the chickpea curry simmer for better flavor!

Day 4 - Asian

🍌 Breakfast

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

🥗 Lunch

Asian Tofu & Sesame Salad (400 cal)
- 3 oz grilled tofu 🍲
- 2 cups mixed greens
- 1 tbsp sesame seeds
- 1 tbsp soy sauce dressing

🍜 Dinner

Stir-Fried Shrimp with Vegetables & Brown Rice (500 cal)
- 4 oz shrimp 🍤
- ½ cup brown rice
- 1 cup mixed bell peppers & onions
- 1 tbsp soy sauce

📌 Tip

Use chopsticks for a fun eating experience! 🥢

Day 5 - Middle Eastern

🥣 Breakfast

Hummus & Cucumber Toast (300 cal)
- 1 slice whole wheat toast 🍞
- 2 tbsp hummus
- ½ cucumber, sliced

🥗 Lunch

Falafel Bowl with Quinoa (400 cal)
- 3 small falafels
- ½ cup cooked quinoa
- ¼ cup cherry tomatoes 🍅
- 1 tbsp tahini dressing

🥘 Dinner

Grilled Chicken Shawarma with Roasted Veggies (500 cal)
- 3 oz chicken marinated in spices
- ½ cup cooked quinoa
- 1 cup roasted carrots & zucchini

📌 Tip

Pair falafel with Greek yogurt for extra protein!

Day 6 - Japanese

🍣 Breakfast

Miso Soup & Scrambled Eggs (300 cal)
- 1 cup miso soup 🍜
- 2 scrambled eggs 🍳

🥗 Lunch

Teriyaki Salmon Rice Bowl (400 cal)
- 3 oz teriyaki salmon 🐟
- ½ cup brown rice 🍚
- 1 cup steamed spinach

🍣 Dinner

Sushi-Inspired Avocado & Tuna Salad (500 cal)
- 3 oz tuna 🍣
- ½ avocado 🥑
- 2 cups mixed greens
- 1 tbsp sesame seeds

📌 Tip

Try adding seaweed snacks for extra crunch!

Day 7 - Mix & Match

📌 Note

Repeat your favorite meals from earlier in the week! Mix & match dishes for variety.

🍳 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!

✅ Enjoy a diverse range of flavors while staying healthy!
✅ Stay hydrated (drink at least 8 glasses of water daily!) 💧
✅ Try new cuisines and make healthy eating fun! 🥗

🏋️‍♀️ 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! 🧘‍♀️

🏋️‍♀️ 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

✅ 5 cups spinach

✅ 4 cups mixed greens

✅ 2 red bell peppers

✅ 1 cucumber

✅ 2 cups cherry tomatoes

✅ 2 avocados

✅ 1 medium zucchini

✅ 2 carrots

✅ 2 apples 🍏

✅ 2 bananas 🍌

✅ 1 cup blueberries 🍇

✅ 1 lemon 🍋

🍗 Protein & Dairy

✅ 6 eggs 🥚

✅ 2 chicken breasts (about 12 oz) 🍗

✅ 6 oz salmon 🐟

✅ 4 oz ground turkey 🍖

✅ 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 flaxseeds

🍞 Carbs & Grains

✅ 4 slices whole grain bread 🍞

✅ 1/2 cup oatmeal

✅ 1/2 cup cooked brown rice

✅ 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 Blueberries & Flaxseeds (300 cal)
- ½ cup cooked oatmeal
- ½ cup blueberries 🍇
- 1 tbsp flaxseeds
- 1 tsp honey 🍯

🥗 Lunch

Grilled Chicken Salad (400 cal)
- 3 oz grilled chicken 🍗
- 2 cups mixed greens 🥬
- ¼ cup feta cheese
- ½ avocado 🥑
- 1 tbsp balsamic dressing

🍗 Dinner

Ground Turkey Stir-fry with Brown Rice (500 cal)
- 4 oz ground turkey 🍖
- ½ cup cooked brown rice
- 1 bell pepper, sliced
- ½ zucchini, sliced
- 1 tbsp olive oil

📌 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 Sautéed Spinach (500 cal)
- 4 oz salmon 🐟
- 2 cups spinach sautéed in 1 tsp olive oil
- ½ cup cooked brown rice

📌 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

Turkey and Bell Pepper Stir-fry (500 cal)
- 3 oz ground turkey 🍖
- ½ bell pepper, sliced
- ½ zucchini, sliced
- 1 tsp olive oil

📌 Reminder

💡 Keep up the good work! Stay hydrated and active! 🚶‍♀️💦

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 medium carrot, sliced 🥕
- 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

📌 Tip

Try a 15-minute stretch or 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 brown rice (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! 🧘‍♀️