Sample week · 7 days

1,200 calorie gluten-free meal plan

Seven days of meals at 1,200 calories and 60 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,200
Protein a day
60 g
Meals a day
3 and a snack
Recipes
28

Monday

1,207 kcal59 g protein

Tuesday

1,200 kcal59 g protein

Wednesday

1,202 kcal59 g protein

Thursday

1,165 kcal63 g protein

Friday

1,230 kcal60 g protein

Saturday

1,188 kcal60 g protein

Sunday

1,216 kcal59 g protein

Grocery list for the week

Produce

  • Garlic13 cloves
  • Lemon1
  • Tomato180 g
  • Parsley15 g
  • Eggplant1
  • Zucchinis3
  • Red bell peppers3
  • Onion450 g
  • Lime1
  • Cilantro15 g
  • Celery1 stalk
  • Cucumber1
  • Baby spinach50 g
  • Ginger10 g
  • Cherry tomatoes75 g
  • Basil leaves10 g
  • Mango1
  • Green chiliA little
  • White mushrooms170 g
  • Garlic powderA little
  • Green cabbage50 g
  • Green bell pepper1
  • Carrot1
  • Red onion1
  • Shallot15 g
  • Beetroot65 g
  • Bell pepper1
  • BasilA little
  • CorianderA little
  • Orange juiceA little

Meat and fish

  • Shrimp150 g
  • Bacon50 g

Dairy and eggs

  • Eggs16
  • Greek yogurt plain nonfat300 g
  • Cottage cheese low fat150 g
  • Feta cheese60 g
  • Greek yogurt plain whole milk200 g
  • Milk20 ml
  • Parmesan cheese20 g
  • Mozzarella cheese30 g

Bakery

  • Corn tortillas3

Pantry

  • Canned fava beans200 g
  • Canned crushed tomatoes1.1 kg
  • Roasted red peppers50 g
  • Canned white beans450 g
  • Canned chickpeas300 g
  • Canned diced tomatoes350 g
  • Dates40 g
  • Sesame seedsA little
  • Black-eyed peas150 g
  • Honey1 tbsp
  • Basmati rice140 g
  • Walnuts20 g
  • Cocoa powder1 tbsp
  • Dijon mustardA little
  • Canned black beans150 g
  • White rice90 g
  • Chia seeds20 g
  • Unsweetened almond milk150 ml
  • Canned kidney beans150 g
  • Canned brown lentils100 g
  • Almonds15 g

Oils and spices

  • Ground cumin2 tsp
  • Olive oil11 tbsp
  • Salt1 tsp
  • Dried thymeA little
  • Dried basilA little
  • Vegetable oil2 tbsp
  • Smoked paprika1 tsp
  • Ground turmericA little
  • Black pepperA little
  • Cumin1 tsp
  • PaprikaA little
  • Chili flakesA little
  • Cumin seedsA little
  • Ground corianderA little
  • Garam masalaA little
  • Chili powderA little
  • Ground cinnamonA little
  • Balsamic vinegar2 tsp
  • Red wine vinegar3 tsp
  • Dried oreganoA little

Frozen

  • Frozen peas70 g

Other

  • Tahini15 g
  • Plantain1
  • Ground allspiceA little
  • Cashews30 g
  • CoconutA little
  • Maple syrup1 tbsp
  • Pistachios1 tbsp
  • Firm tofu100 g
  • Brussels sprouts70 g
  • Dried rosemaryA little
  • Curly endive75 g
  • Bay1 leaf
  • Vanilla extractA little
  • Dried apricots20 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Gluten-free, at other calorie levels
1,200 calories, other kinds
All sample meal plans

Meal plans for clients

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