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
Weekly Meals
Monday
- Breakfast:Egg and Vegetable Scramble (295 cal.)
- 2 scrambled eggs (140 cal.)
- ½ cup cooked vegetables sauteed in 1 tsp. olive oil (75 cal.)
- ½ cup raw baby bella mushrooms (7.5 cal.)
- 5 cherry tomatoes (15 cal.)
- 1 cup fresh baby spinach (12.5 cal.)
- 1 tsp. olive oil (40 cal.)
- ¼ cup shredded mozzarella cheese (80 cal.)
- Snack:Yogurt and Berries (125 cal.)
- ½ cup low fat Greek yogurt (95 cal.)
- ¼ cup blueberries (30 cal.)
- Lunch:Turkey Burger Sandwich (365 cal.)
- 100% whole grain sandwich thin (100 cal.)
- 4 oz. turkey burger 90/10 (190 cal.)
- 1 slice provolone cheese (70 cal.)
- ¼ cup spinach (5 cal.)
- Snack: Mozzarella string cheese and Medium sized apple (155 cal.)
- Dinner: Grilled Chicken Salad (265 cal.)
- 2 cups mixed greens/spinach (25 cal.)
- 8 cherry tomatoes (25 cal.)
- 4 slices of cucumber (5 cal.)
- ⅛ cup shredded mozzarella cheese (40 cal.)
- 2 tbsp. balsamic vinaigrette (60 cal.)
- 4 oz. grilled chicken breast (110 cal.)
TOTAL CALORIES: 1,205 cal.
Tuesday
- Breakfast:Oatmeal with Berries (235 cal.)
- ½ cup rolled oats (150 cal.)
- ¼ cup 2% milk (35 cal.)
- ½ cup blueberries (30 cal.)
- 1 tsp. honey (20 cal.)
- Snack: Medium sized apple (75 cal.)
- Lunch:Taco Bowl (450 cal.)
- 4 oz. ground turkey 90/10, low sodium taco seasoning (190 cal.)
- ¼ cup corn, frozen or canned (30 cal.)
- ¼ cup black beans (65 cal.)
- ½ cup brown rice (120 cal.)
- 2 tbsp. salsa (10 cal.)
- 2 tbsp. light sour cream (35 cal.)
- Snack: Carrots and hummus (160 cal.)
- ½ cup baby carrots (30 cal.)
- 1 snack pack hummus (130 cal.)
- Dinner: Grilled Chicken and Roasted Vegetables (280 cal.)
- 4 oz grilled chicken breast (110 cal.)
- ½ cup oven roasted vegetables (170 cal.)
- 1 cup raw broccoli and cauliflower (50 calories)
- 1 Tbsp. olive oil (120 calories)
TOTAL CALORIES: 1,200 cal.
Wednesday
- Breakfast: Greek Yogurt Berry Parfait (360 cal.)
- 1 cup low fat Greek yogurt (190 cal.)
- ½ cup blueberries (60 cal.)
- ¼ cup granola (110 cal.)
- Snack: Medium sized apple (75 cal.)
- Lunch: Turkey Burger Sandwich (365 cal.)
- 100% whole grain sandwich thin (100 cal.)
- 4 oz. turkey burger 90/10 (190 cal.)
- 1 slice provolone cheese (70 cal.)
- ¼ cup spinach (5 cal.)
- Snack: Carrots and hummus (160 cal.)
- ½ cup baby carrots (30 cal.)
- 1 snack pack hummus (130 cal.)
- Dinner: Grilled Chicken Salad (235 cal.)
- 2 cups mixed greens/spinach (25 cal.)
- 8 cherry tomatoes (25 cal.)
- 4 slices of cucumber (5 cal.)
- ⅛ cup shredded mozzarella cheese (40 cal.)
- 1 Tbsp. balsamic vinaigrette (30 cal.)
- 4 oz. grilled chicken breast (110 cal.)
TOTAL CALORIES: 1,195 cal.
Thursday
- Breakfast:Egg and Vegetable Scramble (295 cal.)
- 2 scrambled eggs (140 cal.)
- ½ cup cooked vegetables sauteed in 1 tsp. olive oil (75 cal.)
- ½ cup raw baby bella mushrooms (7.5 cal.)
- 5 cherry tomatoes (15 cal.)
- 1 cup fresh baby spinach (12.5 cal.)
- 1 tsp. olive oil (40 cal.)
- ¼ cup shredded mozzarella cheese (80 cal.)
- Snack: Yogurt (95cal.)
- ½ cup low fat Greek yogurt (95 cal.)
- Lunch:Taco Bowl (450 cal.)
- 4 oz. ground turkey 90/10, low sodium taco seasoning (190 cal.)
- ¼ cup corn, frozen or canned (30 cal.)
- ¼ cup black beans (65 cal.)
- ½ cup brown rice (120 cal.)
- 2 tbsp. salsa (10 cal.)
- 2 tbsp. light sour cream (35 cal.)
- Snack: Mozzarella string cheese (80 cal.)
- Dinner: Grilled Chicken and Roasted Vegetables (280 cal.)
- 4 oz grilled chicken breast (110 cal.)
- ½ cup oven roasted vegetables (170 cal.)
- 1 cup raw broccoli and cauliflower (50 calories)
- 1 Tbsp. olive oil (120 calories)
TOTAL CALORIES: 1,200 cal.
Friday
- Breakfast:Oatmeal with Berries (235 cal.)
- ½ cup rolled oats (150 cal.)
o ¼ cup 2% milk (35 cal.)
o ½ cup blueberries (30 cal.)
o 1 tsp. honey (20 cal.)
- Snack: Apple and Peanut butter (130 cal.)
- Medium sized apple (75 cal.)
- 2 tsp. Peanut butter (55 cal.)
- Lunch:Egg Salad Sandwich (315 cal.)
- 100% whole grain sandwich thin (100 cal.)
- 2 hard boiled eggs (140 cal.)
- 2 Tbsp. light mayo (70 cal.)
- 1 tsp. mustard (5 cal.)
- Snack:Carrots and hummus (160 cal.)
- ½ cup baby carrots (30 cal.)
- 1 snack pack hummus (130 cal.)
- Dinner:Tilapia with Roasted Vegetables (360 cal.)
- 4 oz. tilapia filet (110 cal.)
- 2 tsp. olive oil (80 cal.)
- ½ cup oven roasted vegetables (170 cal.)
- 1 cup raw broccoli and cauliflower (50 calories)
- 1 Tbsp. olive oil (120 calories)
TOTAL CALORIES: 1,200 cal.
Saturday
- Breakfast: Protein Buttermilk Pancakes & Turkey Bacon (410 cal.)
- ⅓ cup protein pancake mix (200 cal.)
- 1 tsp. Olive oil (40 cal.)
- ¼ cup light syrup (100 cal.)
- 2 slices turkey bacon (70 cal.)
- Snack:Yogurt and Berries (125 cal.)
- ½ cup low fat Greek yogurt (95 cal.)
- ¼ blueberries (30 cal.)
- Lunch: Meatloaf (235 cal.)
- 4 oz. slice 90% lean beef meatloaf (200 cal.)
- ½ cup steamed green beans (35 cal.)
- Snack: Mozzarella string cheese (80 cal.)
- Dinner:Tilapia with Roasted Vegetables (360 cal.)
- 4 oz. tilapia filet (110 cal.)
- 2 tsp. olive oil (80 cal.)
- ½ cup oven roasted vegetables (170 cal.)
- 1 cup raw broccoli and cauliflower (50 calories)
- 1 Tbsp. olive oil (120 calories)
TOTAL CALORIES: 1,210 cal.
Sunday
- Breakfast: Protein Buttermilk Pancakes & Turkey Bacon (410 cal.)
- ⅓ cup protein pancake mix (200 cal.)
- 1 tsp. Olive oil (40 cal.)
- ¼ cup light syrup (100 cal.)
- 2 slices turkey bacon (70 cal.)
- Snack: Medium sized apple (75 cal.)
- Lunch:Egg Salad Sandwich (315 cal.)
- 100% whole grain sandwich thin (100 cal.)
- 2 hard boiled eggs (140 cal.)
- 2 Tbsp. light mayo (70 cal.)
- 1 tsp. mustard (5 cal.)
- Snack:Carrots and hummus (160 cal.)
- ½ cup baby carrots (30 cal.)
- 1 snack pack hummus (130 cal.)
- Dinner:Meatloaf (235 cal.)
- 4 oz. slice 90% lean beef meatloaf (200 cal.)
- ½ cup steamed green beans (35 cal.)
TOTAL CALORIES: 1,215 cal.
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