In This ArticleView AllIn This ArticleHow to Meal-Prep for Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

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In This Article

How to Meal-Prep for Your Week of Meals

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseProtein does your body a lot of good. It builds healthy cells and repairs ones that are damaged and keeps your immune system in tip-top shape. When trying to lose weight, adding protein to each meal and snack helps you to feel full and satisfied,making weight loss easier.In this 1,200-calorie meal plan,high-protein foods—like salmon, chicken, edamame, eggs and chickpeas—fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day.Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a week-long meal plan for weight loss that will keep you feeling full and satisfied all day long.Don’t miss thehelpful meal-prepnotes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep for Your Week of Meals1. Make theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.2. Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Breakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (30 calories, 0 g protein)1 medium plumLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (319 calories, 26 g protein)1 servingCitrus Poached Salmon with Asparagus1/2 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months.Daily Totals:1,200 calories, 77 g protein, 135 g carbohydrates, 22 g fiber, 41 g fat, 1,598 mg sodiumDay 2Breakfast (194 calories, 18 g protein)1 cup raspberries2/3 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,228 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 1,315 mg sodiumDay 3Breakfast (239 calories, 26 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,212 calories, 87 g protein, 112 g carbohydrates, 27 g fiber, 47 g fat, 1,265 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (351 calories, 33 g protein)1 servingSpicy Jerk ShrimpDaily Totals:1,225 calories, 81 g protein, 116 g carbohydrates, 26 g fiber, 50 g fat, 1,502 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (84 calories, 2 g protein)2 kiwisLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (318 calories, 26 g protein)1 servingZucchini ParmesanDaily Totals:1,215 calories, 74 g protein, 106 g carbohydrates, 27 g fiber, 58 g fat, 1,740 mg sodiumDay 6Breakfast (272 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (100 calories, 8 g protein)1 cup edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals:1,217 calories, 90 g protein, 136 g carbohydrates, 39 g fiber, 39 g fat, 1,278 mg sodiumDay 7Breakfast (212 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes1/2 cup raspberries1 Tbsp. maple syrupA.M. Snack (97 calories, 12 g protein)1/2 cup nonfat plain Greek yogurt with 1 plum, choppedLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (151 calories, 5 g protein)1 slice whole-wheat bread, toasted1/4 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,208 calories, 70 g protein, 144 g carbohydrates, 30 g fiber, 41 g fat, 1,743 mg sodium.WATCH: How to MakeChicken Quinoa Bowls with Olives & CucumberWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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High-Protein Meal Plan: 1,200 Calories

Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged and keeps your immune system in tip-top shape. When trying to lose weight, adding protein to each meal and snack helps you to feel full and satisfied,making weight loss easier.In this 1,200-calorie meal plan,high-protein foods—like salmon, chicken, edamame, eggs and chickpeas—fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day.Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a week-long meal plan for weight loss that will keep you feeling full and satisfied all day long.Don’t miss thehelpful meal-prepnotes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep for Your Week of Meals1. Make theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.2. Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Breakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (30 calories, 0 g protein)1 medium plumLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (319 calories, 26 g protein)1 servingCitrus Poached Salmon with Asparagus1/2 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months.Daily Totals:1,200 calories, 77 g protein, 135 g carbohydrates, 22 g fiber, 41 g fat, 1,598 mg sodiumDay 2Breakfast (194 calories, 18 g protein)1 cup raspberries2/3 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,228 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 1,315 mg sodiumDay 3Breakfast (239 calories, 26 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,212 calories, 87 g protein, 112 g carbohydrates, 27 g fiber, 47 g fat, 1,265 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (351 calories, 33 g protein)1 servingSpicy Jerk ShrimpDaily Totals:1,225 calories, 81 g protein, 116 g carbohydrates, 26 g fiber, 50 g fat, 1,502 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (84 calories, 2 g protein)2 kiwisLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (318 calories, 26 g protein)1 servingZucchini ParmesanDaily Totals:1,215 calories, 74 g protein, 106 g carbohydrates, 27 g fiber, 58 g fat, 1,740 mg sodiumDay 6Breakfast (272 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (100 calories, 8 g protein)1 cup edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals:1,217 calories, 90 g protein, 136 g carbohydrates, 39 g fiber, 39 g fat, 1,278 mg sodiumDay 7Breakfast (212 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes1/2 cup raspberries1 Tbsp. maple syrupA.M. Snack (97 calories, 12 g protein)1/2 cup nonfat plain Greek yogurt with 1 plum, choppedLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (151 calories, 5 g protein)1 slice whole-wheat bread, toasted1/4 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,208 calories, 70 g protein, 144 g carbohydrates, 30 g fiber, 41 g fat, 1,743 mg sodium.WATCH: How to MakeChicken Quinoa Bowls with Olives & CucumberWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged and keeps your immune system in tip-top shape. When trying to lose weight, adding protein to each meal and snack helps you to feel full and satisfied,making weight loss easier.In this 1,200-calorie meal plan,high-protein foods—like salmon, chicken, edamame, eggs and chickpeas—fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day.Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a week-long meal plan for weight loss that will keep you feeling full and satisfied all day long.Don’t miss thehelpful meal-prepnotes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.How to Meal-Prep for Your Week of Meals1. Make theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.2. Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.Day 1Breakfast (407 calories, 33 g protein)1 servingBroccoli & Parmesan Cheese OmeletA.M. Snack (30 calories, 0 g protein)1 medium plumLunch (402 calories, 16 g protein)1 servingButternut Squash Soup with Avocado & ChickpeasP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (319 calories, 26 g protein)1 servingCitrus Poached Salmon with Asparagus1/2 cupEasy Brown RiceMeal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months.Daily Totals:1,200 calories, 77 g protein, 135 g carbohydrates, 22 g fiber, 41 g fat, 1,598 mg sodiumDay 2Breakfast (194 calories, 18 g protein)1 cup raspberries2/3 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (45 calories, 1 g protein)1 kiwiLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberDinner (471 calories, 11 g protein)1 servingVegan Coconut Chickpea CurryDaily Totals:1,228 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 1,315 mg sodiumDay 3Breakfast (239 calories, 26 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (42 calories, 1 g protein)1 kiwiDinner (348 calories, 24 g protein)1 servingGinger-Soy Beef Noodle BowlsDaily Totals:1,212 calories, 87 g protein, 112 g carbohydrates, 27 g fiber, 47 g fat, 1,265 mg sodiumDay 4Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (64 calories, 1 g protein)1 cup raspberriesLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (62 calories, 1 g protein)1 medium orangeDinner (351 calories, 33 g protein)1 servingSpicy Jerk ShrimpDaily Totals:1,225 calories, 81 g protein, 116 g carbohydrates, 26 g fiber, 50 g fat, 1,502 mg sodiumDay 5Breakfast (230 calories, 11 g protein)1 servingEgg Salad Avocado ToastA.M. Snack (84 calories, 2 g protein)2 kiwisLunch (519 calories, 34 g protein)1 servingChicken Quinoa Bowl with Olives & CucumberP.M. Snack (64 calories, 1 g protein)1 cup raspberriesDinner (318 calories, 26 g protein)1 servingZucchini ParmesanDaily Totals:1,215 calories, 74 g protein, 106 g carbohydrates, 27 g fiber, 58 g fat, 1,740 mg sodiumDay 6Breakfast (272 calories, 27 g protein)1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almondsA.M. Snack (42 calories, 1 g protein)1 kiwiLunch (387 calories, 14 g protein)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (100 calories, 8 g protein)1 cup edamame (in pods), sprinkled with coarse sea salt to tasteDinner (416 calories, 41 g protein)1 servingGarlic-Lime Pork with Farro & Spinach2 servingsTangy Broccoli with AlmondsDaily Totals:1,217 calories, 90 g protein, 136 g carbohydrates, 39 g fiber, 39 g fat, 1,278 mg sodiumDay 7Breakfast (212 calories, 8 g protein)1 servingTwo-Ingredient Banana Pancakes1/2 cup raspberries1 Tbsp. maple syrupA.M. Snack (97 calories, 12 g protein)1/2 cup nonfat plain Greek yogurt with 1 plum, choppedLunch (325 calories, 18 g protein)1 servingGreen Salad with Edamame & BeetsP.M. Snack (151 calories, 5 g protein)1 slice whole-wheat bread, toasted1/4 avocado, mashedTop toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.Dinner (422 calories, 27 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,208 calories, 70 g protein, 144 g carbohydrates, 30 g fiber, 41 g fat, 1,743 mg sodium.WATCH: How to MakeChicken Quinoa Bowls with Olives & Cucumber

Protein does your body a lot of good. It builds healthy cells and repairs ones that are damaged and keeps your immune system in tip-top shape. When trying to lose weight, adding protein to each meal and snack helps you to feel full and satisfied,making weight loss easier.

In this 1,200-calorie meal plan,high-protein foods—like salmon, chicken, edamame, eggs and chickpeas—fill the meals and snacks with healthy, high-quality protein, providing well over the minimum recommendation of 50 grams of protein per day.

Deliciously prepared and paired with other healthy foods to keep things balanced—like vegetables, fruits, whole grains and healthy fats—these tasty meals and snacks come together to create a week-long meal plan for weight loss that will keep you feeling full and satisfied all day long.

Don’t miss thehelpful meal-prepnotes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

  1. Make theChicken Quinoa Bowl with Olives & Cucumberand refrigerate individual portions in separatemeal-prep containersto have for lunch on Days 2, 3, 4 and 5.

  2. Hard-boil and refrigerate 2 eggs to have for breakfast in theEgg Salad Avocado Toastrecipe on Days 4 and 5.

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Breakfast (407 calories, 33 g protein)

A.M. Snack (30 calories, 0 g protein)

Lunch (402 calories, 16 g protein)

P.M. Snack (42 calories, 1 g protein)

Dinner (319 calories, 26 g protein)

Meal-Prep Tip:Consider making a double batch ofEasy Brown Riceso you’ll have enough to have for dinner on Day 2. Freeze any leftovers for up to 6 months.

Daily Totals:1,200 calories, 77 g protein, 135 g carbohydrates, 22 g fiber, 41 g fat, 1,598 mg sodium

veggies and rice in bowls with a side of fresh spinach

Breakfast (194 calories, 18 g protein)

A.M. Snack (45 calories, 1 g protein)

Lunch (519 calories, 34 g protein)

Dinner (471 calories, 11 g protein)

Daily Totals:1,228 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 1,315 mg sodium

plate of delicious-looking high-protein meal

Breakfast (239 calories, 26 g protein)

A.M. Snack (64 calories, 1 g protein)

Dinner (348 calories, 24 g protein)

Daily Totals:1,212 calories, 87 g protein, 112 g carbohydrates, 27 g fiber, 47 g fat, 1,265 mg sodium

spicy jerk shrimp and pineapple on a sheet pan

Breakfast (230 calories, 11 g protein)

P.M. Snack (62 calories, 1 g protein)

Dinner (351 calories, 33 g protein)

Daily Totals:1,225 calories, 81 g protein, 116 g carbohydrates, 26 g fiber, 50 g fat, 1,502 mg sodium

Mediterranean Chicken Quinoa Bowl

A.M. Snack (84 calories, 2 g protein)

P.M. Snack (64 calories, 1 g protein)

Dinner (318 calories, 26 g protein)

Daily Totals:1,215 calories, 74 g protein, 106 g carbohydrates, 27 g fiber, 58 g fat, 1,740 mg sodium

Garlic-Lime Pork with Farro & Spinach

Breakfast (272 calories, 27 g protein)

A.M. Snack (42 calories, 1 g protein)

Lunch (387 calories, 14 g protein)

P.M. Snack (100 calories, 8 g protein)

Dinner (416 calories, 41 g protein)

Daily Totals:1,217 calories, 90 g protein, 136 g carbohydrates, 39 g fiber, 39 g fat, 1,278 mg sodium

Salmon Tacos with Pineapple Salsa

Breakfast (212 calories, 8 g protein)

A.M. Snack (97 calories, 12 g protein)

Lunch (325 calories, 18 g protein)

P.M. Snack (151 calories, 5 g protein)

Top toast with avocado and season with a pinch each of salt, pepper and crushed red pepper.

Dinner (422 calories, 27 calories)

Daily Totals:1,208 calories, 70 g protein, 144 g carbohydrates, 30 g fiber, 41 g fat, 1,743 mg sodium.

WATCH: How to MakeChicken Quinoa Bowls with Olives & Cucumber

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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Thanks for your feedback!

Tell us why!OtherSubmit

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