At Freedom Sentinel Consulting, we believe that you have the power to either accept your circumstances or take proactive steps to improve your life—mind, body, and spirit. Below, you’ll find a selection of example diet plans and resources designed to help you create a personalized wellness plan that aligns with your unique goals and lifestyle.
1 Week Meal Plan: 1,200 Calories / Day
Meal Preparation Guide and Grocery List
About Meal Plan
Weekly Meals
Meal Prep Guide
Weekly Grocery List
About The Meal Plan
This 1,200 calorie per day meal plan includes 3 meals and 2 snacks each day. It is also recommended to drink at least eight to ten 8 oz. glasses of water each day. This meal plan does not allow for any additional calories from beverages. It is generally not recommended to consume less than 1,200 calories per day.
This meal plan is designed to be easy to follow with balanced meals and snacks from all of the food groups: proteins, vegetables, fruits, grains and dairy. The meals are simple and fairly quick to prepare using the included meal preparation guide. The meal prep guide is broken down into two days, Sunday and Thursday so that meals are fresh. It is recommended that most leftovers are not stored for longer than 4 days in the fridge according to the Food and Drug Administration. The meal prep can be adapted to your schedule. For example, if you have minimal time then you can break the meal prepping down into 4 days.
This meal plan is intended for the general population but it can be personalized to fit your food preferences and/or restrictions. When substituting foods, make sure you are substituting within the same food group and that the calorie content is similar to the food that is being substituted. For example, if you don’t like mushrooms in your egg scramble then you could substitute bell peppers since they are still in the vegetable food group. Another example would be substituting dairy free yogurt such as soy or coconut yogurt in place of regular yogurt if you don’t eat dairy. Again, make sure the calorie content is equivalent to the food that is being substituted.
This meal plan is intended for one person for one week. Quantities of foods on the grocery list and meal preparation guide can be multiplied by the number of people that will be served the meals and snacks. This meal plan is not to be resold or reproduced under any circumstances.
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