🏋️♀️ 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! 🥗
