28-DAY MEAL PLAN | 1200 Daily calories

WEEK 1

Day 1

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Fruit Bowl:

  • Banana, chopped
    (1 large / 150g)
  • Strawberries, chopped
    (3 medium / 30g)

Day 2

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(100g)

LUNCH
250 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 3

1200 calories

BREAKFAST
250 Calories

Raspberry Oatmeal 
(1 portion)

SNACK
150 Calories
LUNCH
250 Calories

Chickpea Mayo Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Chickpea Mayo Salad
    (1 portion)
  • Leafy Greens
    (small handful)
SNACK
150 Calories

Tangerines
(3 small / 275g)

DINNER
250 Calories
SNACK
150 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(100g)

Day 4

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Carrot Muffin
(1 portion)

LUNCH
250 Calories

Spinach and Tangerine Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories

Cauliflower Dip
(1 portion)

+

Veggie Sticks
such as sliced celery, carrot, bell peppers, etc.
(100g)

DINNER
250 Calories
SNACK
150 Calories

Day 5

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Spinach and Tangerine Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories

Pineapple
(300g)

DINNER
250 Calories
SNACK
150 Calories

Carrot Muffin
(1 portion)

Day 6

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Spinach and Tangerine Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Carrot Muffin
(1 portion)

Day 7

1200 calories

BREAKFAST
250 Calories

Fruit Bowl:

  • Banana, chopped
    (100g)
  • Apple, chopped
    (200g)
  • Orange, chopped
    (200g)
SNACK
150 Calories
LUNCH
250 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories

Carrot Muffin
(1 portion)

DINNER
250 Calories

Cottage Pie
(1 portion)

SNACK
150 Calories

Berry Bar
(1 portion)

WEEK 2

Day 8

1200 calories

BREAKFAST
250 Calories

Apple Crumble
(1 portion)

SNACK
150 Calories
LUNCH
250 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories
DINNER
250 Calories

Cottage Pie
(1 portion)

SNACK
150 Calories

Berry Bar
(1 portion)

Day 9

1200 calories

BREAKFAST
250 Calories

Apple Crumble
(1 portion)

SNACK
150 Calories

Fruit Bowl:

  • Pear, chopped
    (200g)
  • Tangerine, chopped
    (100g)
LUNCH
250 Calories

Buddha Bowl
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories
DINNER
250 Calories

Cottage Pie
(1 portion)

SNACK
150 Calories

Berry Bar
(1 portion)

Day 10

1200 calories

BREAKFAST
250 Calories

Apple Crumble
(1 portion)

SNACK
150 Calories
LUNCH
250 Calories
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Berry Bar
(1 portion)

Day 11

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories
SNACK
150 Calories

Blueberry Balls
(1 portion)

DINNER
250 Calories
SNACK
150 Calories

Day 12

1200 calories

BREAKFAST
250 Calories

Fruit Bowl:

  • Banana, chopped (100g)
  • Apple, cored and chopped (200g)
  • Orange, chopped (200g)
SNACK
150 Calories

Blueberry Balls
(1 portion)

LUNCH
250 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Hummums with Carrot Sticks:

  • Hummus
    (2 portions)
  • Sliced Carrots
    (100g)

Day 13

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Hummums with Carrot Sticks:

  • Hummus
    (2 portions)
  • Sliced Carrots
    (100g)
LUNCH
250 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories

Blueberry Balls
(1 portion)

DINNER
250 Calories
SNACK
150 Calories

Day 14

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Rainbow Salad
(1 portion)

+

Choose a Dressing:

SNACK
150 Calories

Pineapple
(300g)

DINNER
250 Calories
SNACK
150 Calories

WEEK 3

Day 15

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Mexican Salad
(1 portion)

SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 16

1200 calories

BREAKFAST
250 Calories

Fruit Bowl:

  • Banana, chopped
    (100g)
  • Apple, cored and chopped
    (200g)
  • Orange, chopped
    (200g)
SNACK
150 Calories
LUNCH
250 Calories

Mexican Salad
(1 portion)

SNACK
150 Calories
DINNER
250 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
150 Calories

Day 17

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories

Mexican Salad
(1 portion)

SNACK
150 Calories
DINNER
250 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
150 Calories

Day 18

1200 calories

BREAKFAST
250 Calories

Peanut and Dates Bar
(1 piece of 90g)

SNACK
150 Calories
LUNCH
250 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (5g)
SNACK
150 Calories
DINNER
250 Calories

Lentil Loaf
(1 portion)

+

Steamed Broccoli
(70g)

SNACK
150 Calories

Day 19

1200 calories

BREAKFAST
250 Calories

Peanut and Dates Bar
(1 piece of 90g)

SNACK
150 Calories

Tangerine and Raspberry Snack:

  • Tangerine, chopped
    (100g)
  • Raspberries, fresh or frozen
    (60g)
  • Date Paste
    (50g)
LUNCH
250 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (5g)
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 20

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Peanut and Dates Bar
(1 piece of 55g)

LUNCH
250 Calories

Guacamole Sandwich:

  • Whole Wheat Bread
    (2 slices – 32g each)
  • Guacamole
    (1 portion)
  • Leafy Greens
    (small handful)
  • Flaxseed
    (5g)
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 21

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Peanut and Dates Bar
(1 piece of 55g)

LUNCH
250 Calories
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Orange and Dates Snack:

  • Oranges, chopped
    (200g)
  • Date Paste
    (25g)
  • Ground Flaxseed, sprinkled
    (5g)

WEEK 4

Day 22

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories
SNACK
150 Calories

Air-popped Popcorn
(40g)

DINNER
250 Calories
SNACK
150 Calories

Day 23

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Pineapple
(300g)

LUNCH
250 Calories
SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 24

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories

Pear
(260g)

LUNCH
250 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(1 slice / 32g)

SNACK
150 Calories
DINNER
250 Calories
SNACK
150 Calories

Day 25

1200 calories

BREAKFAST
250 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
150 Calories
LUNCH
250 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(1 slice / 32g)

SNACK
150 Calories

Berries with Cream
(1 portion)

DINNER
250 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(50g)

SNACK
150 Calories

Day 26

1200 calories

BREAKFAST
250 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
150 Calories

Fruit Bowl:

  • Banana, chopped
    (100g)
  • Apple, cored and chopped
    (200g)
  • Orange, chopped
    (200g)
LUNCH
250 Calories

Caponata
(1 portion)

+

Whole Wheat Bread
(1 slice / 32g)

SNACK
150 Calories
DINNER
250 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(50g)

SNACK
150 Calories

Berries with Cream
(1 portion)

Day 27

1200 calories

BREAKFAST
250 Calories

Bean and Bell Pepper Dip
(1 portion)

+

Whole Wheat Bread
(2 slices / 32g each)

SNACK
150 Calories
LUNCH
250 Calories

Moussaka
(1 portion)

SNACK
150 Calories
DINNER
250 Calories

Balsamic Roasted Vegetables
(1 portion)

+

Cooked Quinoa
(50g)

SNACK
150 Calories

Berries with Cream
(1 portion)

Day 28

1200 calories

BREAKFAST
250 Calories
SNACK
150 Calories
LUNCH
250 Calories
SNACK
150 Calories
DINNER
250 Calories

Moussaka
(1 portion)

SNACK
150 Calories

Berries with Cream
(1 portion)

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