At Freedom Sentinel Consulting we believe you can choose to accept circumstances or find ways to improve your life though mind, body, and spirit. Below you can find recommended example diet plans and resources to build your own plan.
1 Week Meal Plan: 1,200 Calories / Day
Meal Preparation Guide and Grocery List
About The Meal Plan
Weekly Meals
Meal Preparation Guide
Weekly Grocery List
1 Week Grocery List for 1,200 cal. Diet
Protein
- 16 oz. Chicken breast (boneless, skinless)
- 16 oz. Ground turkey
- Two 4 oz. Tilapia filets
- 1 lb. 90% lean ground beef
- 1 package of turkey bacon
- 1 Dozen eggs
Dairy
- Half gallon 2% milk
- Low-fat Greek yogurt
- Shredded mozzarella cheese
- Sliced provolone cheese
- Mozzarella string cheese
- Light sour cream
Vegetables
- 1 bag of baby carrots
- 1 bag of baby spinach
- 1 Medium size cucumber
- 1 Package of cherry tomatoes
- 2 cups fresh broccoli
- 2 cups fresh cauliflower
- 1 Cup green beans (fresh or frozen)
- 1 can of corn
- 1 can of black beans
Fruit
- 5 Apples (medium sized)
- 1 Pint of blueberries
Grains
- 4 – 100% Whole grain sandwich thins
- 1 package of microwaveable brown rice
- 1 Box protein buttermilk pancake mix
- 1 Container of plain rolled oats
- 1 bag of granola (low in added sugars)
Other
- Balsamic vinaigrette dressing
- Honey
- 1 Small jar salsa
- Olive oil
- Light syrup
- Mayonnaise
- Mustard
- Salt
- Black pepper
- Italian seasoning
- Onion powder
- Garlic powder
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