Sample week · 7 days

1,200 calorie high-protein meal plan

Seven days of meals at 1,200 calories and 90 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
90 g
Meals a day
3 and a snack
Recipes
28

Monday

1,190 kcal89 g protein

Tuesday

1,199 kcal90 g protein

Wednesday

1,214 kcal92 g protein

Thursday

1,201 kcal89 g protein

Friday

1,205 kcal90 g protein

Saturday

1,223 kcal91 g protein

Sunday

1,193 kcal91 g protein

Grocery list for the week

Produce

  • Cucumber300 g
  • Red onion10 g
  • DillA little
  • Red bell pepper200 g
  • Potatoes500 g
  • Parsley10 g
  • Blueberries10 g
  • Raspberries10 g
  • GingerA little
  • Garlic7 cloves
  • Red pepper flakesA little
  • Green onions2
  • Onion250 g
  • Tomato1
  • Cilantro10 g
  • Zucchini1
  • Baby spinach60 g
  • ChivesA little
  • Carrots190 g
  • Lemon1
  • Pineapple100 g
  • Dried yellow split peas65 g
  • Celery25 g
  • Eggplant1
  • Banana60 g
  • Button mushrooms85 g
  • Green cabbage50 g
  • Corn kernels30 g
  • Lime1
  • Red chiliA little

Meat and fish

  • Smoked salmon60 g
  • White fish fillet400 g
  • Salmon fillet50 g
  • Deli ham95 g
  • Shrimp130 g
  • Chicken thighs bone-in skin-on180 g
  • Ground beef 85% lean150 g
  • Turkey sausage link1
  • Chicken thighs boneless skinless150 g
  • Ground turkey130 g

Dairy and eggs

  • Eggs8
  • Butter10 g
  • Milk190 ml
  • Greek yogurt plain nonfat300 g
  • Cheddar cheese15 g
  • Light cream20 ml
  • Gruyere cheese10 g
  • Parmesan cheese15 g
  • Plain nonfat greek yogurt10 g
  • Cottage cheese200 g
  • Greek yogurt plain whole milk200 g

Bakery

  • Rye bread50 g

Pantry

  • Light mayonnaise25 g
  • Dijon mustard1 tsp
  • Canned white beans100 g
  • Canned tuna in water220 g
  • All-purpose flour2 tsp
  • Honey2 tbsp
  • Dark chocolate 70% cacao10 g
  • Soy sauce30 ml
  • Sesame seeds2 tsp
  • Mustard seedsA little
  • Canned coconut milk100 ml
  • Wheat flour2 tsp
  • Brown rice150 g
  • Vegetable broth300 ml
  • Chicken broth400 ml
  • Brown sugar1 tsp
  • Lentils140 g
  • Tomato paste2 tsp
  • Canned crushed tomatoes200 g
  • Barbecue sauce50 g
  • Mayonnaise2 tsp
  • Walnuts1 tbsp
  • Black beans150 g
  • Canned kidney beans100 g
  • Canned diced tomatoes100 g
  • Sugar1 tsp

Oils and spices

  • Black pepperA little
  • Olive oil4 tbsp
  • Red wine vinegar2 tsp
  • Salt2 tsp
  • Ground turmeric1 tsp
  • Sesame oil3 tsp
  • Rice vinegar2 tsp
  • Vegetable oil2 tsp
  • Ground nutmegA little
  • Smoked paprikaA little
  • Dried thymeA little
  • Ground cinnamonA little
  • Apple cider vinegar1 tsp
  • Dried oreganoA little
  • Sea saltA little
  • Chili flakesA little
  • Ground cuminA little
  • Chili powder1 tsp

Frozen

  • Frozen peas40 g
  • Mango1
  • Frozen blueberries75 g
  • Seedless grapes150 g
  • Frozen edamame in pods100 g

Other

  • Arugula30 g
  • Extra firm tofu150 g
  • Sriracha2 tsp
  • Scallions10 g
  • NoriA little
  • Orzo50 g
  • Coconut flakes1 tbsp
  • Tahini2 tsp
  • Silken tofu150 g
  • Unsweetened soymilk150 ml
  • Soy protein powder15 g
  • Ground allspiceA little
  • Textured vegetable protein30 g
  • Kalamata olives5
  • Edamame130 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

High-protein, at other calorie levels
1,200 calories, other kinds
All sample meal plans

Meal plans for clients

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