Sample week · 7 days

1,200 calorie 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

1,206 kcal58 g protein

Tuesday

1,211 kcal60 g protein

Wednesday

1,201 kcal60 g protein

Thursday

1,205 kcal62 g protein

Friday

1,218 kcal61 g protein

Saturday

1,226 kcal59 g protein

Sunday

1,254 kcal59 g protein

Grocery list for the week

Produce

  • Avocado1
  • Tomatoes450 g
  • Garlic11 cloves
  • Lime1
  • Cilantro10 g
  • GingerA little
  • Lemon1
  • Parsley5 g
  • Onion300 g
  • Carrots90 g
  • Garlic powderA little
  • Green cabbage50 g
  • Banana1
  • Blueberries35 g
  • Raspberries35 g
  • Russet potatoes150 g
  • Kale50 g
  • Zucchinis2
  • Baby spinach80 g
  • Shallot15 g
  • Green onion1
  • Red chiliA little
  • Eggplant1
  • Red bell pepper110 g
  • Cucumber160 g
  • Red onion15 g
  • Basil leaves5 g
  • Cauliflower florets150 g
  • Leeks50 g
  • Celery1 stalk

Meat and fish

  • Shrimp150 g
  • Chorizo40 g
  • Bacon50 g

Dairy and eggs

  • Cottage cheese80 g
  • Eggs12
  • Milk110 ml
  • Mozzarella cheese30 g
  • Greek yogurt plain nonfat160 g
  • Parmesan cheese10 g
  • Ricotta cheese60 g
  • Butter10 g
  • Semi-skimmed milk130 ml
  • Cheddar cheese25 g

Bakery

  • Wheat bread1 slice
  • Crusty bread80 g
  • Corn tortillas3
  • Wheat rolls60 g

Pantry

  • Dates15 g
  • Sesame seeds2 tsp
  • Canned fava beans200 g
  • Dried brown lentils65 g
  • Tomato paste15 g
  • Vegetable broth700 ml
  • Oat flour15 g
  • Baking sodaA little
  • Almond butter1 tsp
  • Honey1 tbsp
  • Dark chocolate 70% cacao15 g
  • Buckwheat flour50 g
  • Baking powderA little
  • Chicken broth300 ml
  • Canned crushed tomatoes700 g
  • Canned brown lentils220 g
  • Rolled oats60 g
  • Brown lentils40 g
  • Canned chickpeas300 g
  • Dijon mustard1 tsp
  • Soy sauce35 ml
  • Sugar1 tsp
  • All-purpose flour40 g
  • Soba noodles80 g
  • Canned cannellini beans120 g
  • Canned white beans160 g
  • Panko breadcrumbs10 g
  • Canned pumpkin puree15 g
  • Pumpkin seedsA little
  • Black-eyed peas150 g
  • Canned tomato sauce50 g
  • Yellow mustard1 tsp
  • Roasted red peppers50 g

Oils and spices

  • Chili flakesA little
  • Salt1 tsp
  • Olive oil9 tbsp
  • Sherry vinegarA little
  • Vegetable oil1 tbsp
  • Smoked paprika1 tsp
  • Ground cumin2 tsp
  • Dried oreganoA little
  • Red wine vinegar2 tbsp
  • Black pepperA little
  • CuminA little
  • Chili powderA little
  • Ground corianderA little
  • Ground gingerA little
  • Ground cinnamonA little
  • Ground turmericA little
  • Ground paprikaA little
  • Dried thymeA little
  • Dried basilA little
  • Rice vinegar2 tsp
  • Sesame oilA little
  • Ground nutmegA little
  • Pumpkin pie spiceA little
  • Apple cider vinegar1 tsp

Frozen

  • Seedless grapes150 g

Other

  • Prosciutto20 g
  • Plantain1
  • Ground allspiceA little
  • Cashews15 g
  • Tahini15 g
  • Firm tofu100 g
  • Vanilla protein powderA little
  • Curly endive75 g
  • Edamame75 g
  • Capers2 tsp
  • Maple syrup10 ml

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

Balanced, at other calorie levels
1,200 calories, other kinds
All sample meal plans

Meal plans for clients

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