14-Day Clean-Eating Meal Plan: 1200 Calories DIET PLAN

14-DAY CLEAN-EATING MEAL PLAN: 1200 CALORIES DIET PLAN

1200 CALORIES DIET PLAN If you feel like your healthy habits have gotten off track, this easy take on a clean-eating meal plan can help you get back to the dining habits that help you feel your best. For this 14-day diet plan, you’ll get your fill of whole, healthy foods-some that you’ll prep from scratch and others.

CLEAN-EATING MEAL PLAN FOR BEGINNERS

While all foods can be part of a healthy diet, sometimes you need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way get more of those good-for-you foods.

Day 1 1200 CALORIES DIET PLAN

Breakfast

 (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch

(360 calories)

• 4 cups White Bean & Veggie Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner 1200 CALORIES DIET PLAN

 (420 calories)

• 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice

• 1 serving Balsamic-Dijon Chicken

Daily Totals:

 One thousand two hundred twenty-four calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

Day 2

Breakfast 1200 CALORIES DIET PLAN

(270 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (101 calories)

• 1 medium pear

Lunch 1200 CALORIES DIET PLAN

 (392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (62 calories)

• 1 medium orange

Dinner 1200 CALORIES DIET PLAN

 (439 calories)

• 1 serving cup Squash & Red Lentil Curry

• 1/2 cup Easy Brown Rice

Daily Totals: 

1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

Day 3

Breakfast

(287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch

 (392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (92 calories)

• 12 almonds

Dinner

(439 calories)

• 1 serving Asian Tilapia with Stir-Fried Green Beans

• 1 cup Easy Brown Rice

Daily Totals: 

1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

Day 4

Breakfast

(257 calories)

• 1/2 cup spread oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (95 calories)

• 1 medium apple

Lunch

(392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (105 calories)

• 1 banana

Dinner

(432 calories)

• 1 serving Sheet-Pan Chicken & Brussels Sprouts

• 1 1/2 cups mixed greens covered with 2 Tbsp. Lemon-Tahini Stuffing

Daily Totals: 

One thousand two hundred fourteen calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

Day 5

Breakfast

(290 calories)

• 1 following Peanut Butter-Banana Cinnamon Toast

When taking store-bought peanut butter, avoid names with added sugars and trans fats. Read more about keeping healthy peanut butter.

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch

(392 calories)

• 1 serving Greek Meatball Mezze Bowl

Dinner

(543 calories)

• 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 

1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

Day 6

Breakfast

(257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (101 calories)

• 1 medium pear

Lunch

 (325 calories)

• 1 meal Veggie & Hummus Sandwich

 Double-check the ingredient listing on hummus to ensure you’re taking one out of added sugars or excess sodium. You can also try making your own. Garlic Hummus is both easy and pleasant.

P.M. Snack (62 calories)

• 1 medium orange

Dinner

(543 calories)

• 1 serving Cauliflower rice-stuffed Peppers

• 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.

Daily Totals: 

1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 7

Breakfast

 (307 calories)

• 2 cups Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch

 (352 calories)

• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

Meal-Prep Tip:Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have lunch on Day 10. Store the dressing separately.

P.M. Snack (30 calories)

• 1 plum

Dinner

 (490 calories)

• 1 1/2 cups Mexican Cabbage Soup

• 2 cups No-Cook Black Bean Salad

Meal-Prep TipSave a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. 

Daily Totals: 

One thousand two hundred fourteen calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

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