Meal Plans Weight-Loss Meal Plans High-Protein Low-Calorie Meal Plan: 1,200 Calories High-protein foods combine with other healthy ingredients to create a week-long meal plan for weight loss that will keep you feeling full and satisfied all day long. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Updated on April 15, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines In This Article View All 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 Trending Videos Close this video player 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. How Much Protein Do You Need to Eat Every Day? 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 the helpful meal-prep notes that outline the steps you can do ahead of time over the weekend to prepare for your week ahead. Don't Miss: Easy 1,200-Calorie Meal-Prep Plan for Weight Loss How to Meal-Prep for Your Week of Meals 1. Make the Chicken Quinoa Bowl with Olives & Cucumber and refrigerate individual portions in separate meal-prep containers to have for lunch on Days 2, 3, 4 and 5. 2. Hard-boil and refrigerate 2 eggs to have for breakfast in the Egg Salad Avocado Toast recipe on Days 4 and 5. Day 1 Breakfast (407 calories, 33 g protein) 1 serving Broccoli & Parmesan Cheese Omelet A.M. Snack (30 calories, 0 g protein) 1 medium plum Lunch (402 calories, 16 g protein) 1 serving Butternut Squash Soup with Avocado & Chickpeas P.M. Snack (42 calories, 1 g protein) 1 kiwi Dinner (319 calories, 26 g protein) 1 serving Citrus Poached Salmon with Asparagus 1/2 cup Easy Brown Rice Meal-Prep Tip: Consider making a double batch of Easy Brown Rice so 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 Day 2 Breakfast (194 calories, 18 g protein) 1 cup raspberries2/3 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds A.M. Snack (45 calories, 1 g protein) 1 kiwi Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber Dinner (471 calories, 11 g protein) 1 serving Vegan Coconut Chickpea Curry Daily Totals: 1,228 calories, 64 g protein, 130 g carbohydrates, 27 g fiber, 50 g fat, 1,315 mg sodium Day 3 Breakfast (239 calories, 26 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds A.M. Snack (64 calories, 1 g protein) 1 cup raspberries Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (42 calories, 1 g protein) 1 kiwi Dinner (348 calories, 24 g protein) 1 serving Asian Beef Noodle Bowl Daily Totals: 1,212 calories, 87 g protein, 112 g carbohydrates, 27 g fiber, 47 g fat, 1,265 mg sodium Day 4 Breakfast (230 calories, 11 g protein) 1 serving Egg Salad Avocado Toast A.M. Snack (64 calories, 1 g protein) 1 cup raspberries Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (62 calories, 1 g protein) 1 medium orange Dinner (351 calories, 33 g protein) 1 serving Spicy Jerk Shrimp Daily Totals: 1,225 calories, 81 g protein, 116 g carbohydrates, 26 g fiber, 50 g fat, 1,502 mg sodium Day 5 Breakfast (230 calories, 11 g protein) 1 serving Egg Salad Avocado Toast A.M. Snack (84 calories, 2 g protein) 2 kiwis Lunch (519 calories, 34 g protein) 1 serving Chicken Quinoa Bowl with Olives & Cucumber P.M. Snack (64 calories, 1 g protein) 1 cup raspberries Dinner (318 calories, 26 g protein) 1 serving Zucchini Parmesan Daily Totals: 1,215 calories, 74 g protein, 106 g carbohydrates, 27 g fiber, 58 g fat, 1,740 mg sodium Day 6 Breakfast (272 calories, 27 g protein) 1 cup raspberries1 cup nonfat plain Greek yogurt1 Tbsp. sliced almonds A.M. Snack (42 calories, 1 g protein) 1 kiwi Lunch (387 calories, 14 g protein) 1 serving Veggie & Hummus Sandwich 1 medium orange P.M. Snack (100 calories, 8 g protein) 1 cup edamame (in pods), sprinkled with coarse sea salt to taste Dinner (416 calories, 41 g protein) 1 serving Garlic-Lime Pork with Farro & Spinach 2 servings Tangy Broccoli with Almonds Daily Totals: 1,217 calories, 90 g protein, 136 g carbohydrates, 39 g fiber, 39 g fat, 1,278 mg sodium Day 7 Breakfast (212 calories, 8 g protein) 1 serving Two-Ingredient Banana Pancakes 1/2 cup raspberries 1 Tbsp. maple syrup A.M. Snack (97 calories, 12 g protein) 1/2 cup nonfat plain Greek yogurt with 1 plum, chopped Lunch (325 calories, 18 g protein) 1 serving Green Salad with Edamame & Beets P.M. Snack (151 calories, 5 g protein) 1 slice whole-wheat bread, toasted1/4 avocado, mashed Top toast with avocado and season with a pinch each of salt, pepper and crushed red pepper. Dinner (422 calories, 27 calories) 1 serving Salmon Tacos with Pineapple Salsa 1 serving Broiled Mango Daily Totals: 1,208 calories, 70 g protein, 144 g carbohydrates, 30 g fiber, 41 g fat, 1,743 mg sodium. WATCH: How to Make Chicken Quinoa Bowls with Olives & Cucumber Was this page helpful? Thanks for your feedback! Tell us why! Other Submit