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7 Day 1200 Calorie Diet Meal Plan (Printable PDF + Menu)

Following a structured, calorie-controlled meal plan can be a good way to lose weight and manage food intake. However, there are some caveats to ensure that you are following a diet in a healthy way.

This article will cover everything you need to know when following this 1200 calorie diet plan and have a printable meal plan available as a PDF.

You can get the whole plan as a pdf here.

View 1200 Calorie Diet Plan PDF

How to Follow This Plan

Since 1200 calories is far lower than the recommended calorie allowance for men, a 1200 calorie diet should only be used by women looking to lose some weight.

If you want to follow this plan as a man, then you would need to increase the portion sizes in order to match the higher energy requirements men have.

The plan itself contains lots of fiber, fruits and vegetables so that you can trust that what you’re eating is healthy, plus contains a good amount of protein.

The recipes and shopping list within the plan are suitable for 2 people. However, this can be easily adjusted if needed.

Foods to Eat on a Calorie-Controlled Plan

Because you’ll be consuming fewer calories, it’s important that those calories contain all the vitamins and nutrients you need in order to function correctly.

This means eating nutrient-dense foods, such as:

  • Fruits – such as apples, avocados and berries
  • Vegetables – particularly cruciferous vegtables and leafy greens
  • Whole grains – such as whole grain bread, brown rice and oatmeal
  • Nuts and seeds – such as almonds, walnuts, flax seeds, chia seeds
  • Legumes – such as beans and chickpeas
  • Fatty fish – fish such as salmon, tuna and mackerel
  • Low-fat dairy – such as milk and yogurt
  • Lean proteins – such as poultry, fish
  • Extra-virgin olive oil – for cooking

Fruits

Fruits contain lots of vitamins and minerals, and are excellent as a snack in-between meals to satisfy cravings.

Although they are higher in sugar than vegetables, this sugar is natural. Since they also contain lots of fiber and water, they usually have a low glycemic index, which means they don’t spike blood sugar levels.

Those with diabetes, its recommended to speak to a doctor or dietician to better gauge what fruits to eat and how much.

Vegetables

Vegetables contain lots of vitamins, minerals and antioxidants. Generally, a good rule of thumb is to eat vegetables with various colours, as they typically have different nutrient profiles.

Although all vegetables are great to eat, there are certain types that are especially healthy.

Dark, leafy greens are one group of vegetables that has lots of vitamins and minerals. They have many health benefits like lower risk of obesity, heart disease, high blood pressure and mental decline (1).

They include foods like:

  • Spinach
  • Broccoli
  • Kale
  • Green beans
  • Collard greens
  • Cabbage
  • Swiss chard

Cruciferous vegetables are also another group of vegetables that are worth eating. They are low-calorie, but contain lots of vitamin C, E, K, folate and fiber. They include foods like:

  • arugula
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • kale
  • radish
  • turnips

Whole Grains

Refined grain foods are found in many baked goods and breads. However, during the refining process, they lose a lot of their nutritional value. 

Whole grains contain all parts of the grain and these parts that aren’t removed during the refining process contain the vitamins, minerals and fiber. 

Refined grains have shown to contribute to major swings in blood sugar levels and overeating (2). By comparison, eating whole grains can lead to a 20% lower risk of heart disease and stroke (3).

One of the easiest changes you can make to your diet is ensuring you choose whole grain options for breads, pastas and rice and reducing the amount of refined grains you eat.

Whole grains include: 

  • Barley
  • Brown rice
  • Bulgur wheat
  • Whole-wheat bread
  • Whole-wheat pasta

Oats are also an excellent type of whole grain to eat regularly.

They contain beta-glucan a type of fiber that is especially useful for improving liver function. Studies have shown eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% (4).

If you do eat oats, ensure they are whole or steel-cut oats. Prepackaged oatmeal often contains additional sugars, making them less useful for fighting fatty liver.

Nuts and Seeds

Nuts and seeds contain lots of fiber, vitamins and minerals as well as some protein. They are calorie-dense foods, but it is generally found in studies that they can help people lose weight (56).

Flax seeds and chia seeds do contain omega-3 fats, but this is in the form of alpha-linolenic omega-3 fatty acids (ALA).

The other two important omega-3 fats are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are essential omega-3 fats that have a range of benefits. ALA doesn’t have many health benefits on its own, but it can be converted to DHA and EPA, albeit inefficiently (0.5%-5%).

Therefore, although ALA is great, it’s important to ensure you consume DHA and EPA that is typically found in fatty fish. 

Great nut and seed additions to your diet include:

  • Almonds
  • Walnuts
  • Chia seeds
  • Flax seeds

Lean Proteins

Lean protein includes both animal protein and plant protein. They are foods that are lower in saturated fats, an unhealthy type of fat when compared to unsaturated fats. 

Animal Protein

These include:

  • Poultry – such as turkey chicken
  • Fish – such as oily fish like salmon or tuna, or even white fish like cod

Red meat is more controversial and include meat such as pork and beef. This is because even though they are highly nutritious, they are also higher in saturated fats. 

Saturated fat is used in the body to make cholesterol. Eating too much saturated fat can therefore raise it. Excessive cholesterol can increase your risk of conditions like heart disease and stroke.

Therefore, it’s best to eat them in smaller quantities and not rely on them for your main animal protein.

Some research finds that processed meats and red meats may increase the risk of cancer and other diseases (7).

Plant-based protein

These include foods such as:

  • Legumes – such as lentils, beans, chickpeas and peas
  • Nuts and Seeds – such as almonds, walnuts, pistachios flax seeds, chia seeds 
  • Soy products – such as tofu and tempeh

These foods are important to eat if you are having any vegetarian/vegan days, as these are higher in protein than other plant-based foods.

Dairy

Dairy products are excellent sources of protein, calcium, vitamin D and other minerals.

However, they can also be high in saturated fat, so it’s usually better to choose reduced-fat options. Be sure to check the labels – sometimes extra sugar is added to compensate, which isn’t healthy.

If you’re looking for a dairy-free alternative, then soy milk is the closest to cow’s milk in terms of its nutritional value.

However, other milks such as almond, oat and coconut milk may be fortified with vitamins. Be sure to read the label.

Fatty Fish

Fatty fish is an important food to consume as it is one of the only groups of foods that is high in omega-3 fats. It is also a nutrient that the body cannot product by itself.

Omega 3 fatty acids have a range of health benefits, including:

  • Reduced inflammation (89, 10).
  • Reduced triglycerides (1112)
  • Reduced blood pressure (13, 14)
  • Reduced age-related mental decline (151617)

Not all types of fish contain these omega-3 fatty acids. Certain fish like cod, tilapia and haddock are types of white fish. They are low fat and an excellent meat choice, but they don’t contain omega-3 fats.

Fatty fish include:

  • Salmon
  • Herring
  • Trout
  • Mackerel
  • Sardines
  • Tuna

Beans and Legumes

Beans and legumes are a great plant-based protein to include in your diet. They are extremely filling, full of protein and high in fiber.

Because they have lots of fiber and protein, they keep you full for longer. This can help you lower your weight sustainably by naturally reducing your food intake (1819).

Good examples of beans and legumes include:

  • Chickpeas
  • Lentils
  • Kidney beans
  • Black beans
  • Peas

Extra Virgin Olive Oil

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.

Many studies have found that olive oil can help reduce the risk of diseases caused by inflammation like heart disease, cardiovascular disease, cancer and diabetes (20212223).

Bear in mind that extra virgin olive oil offers better anti-inflammatory benefits than refined olive oils (24). This is because refined olive oils are diluted with cheaper oils that aren’t as healthy.

Considerations When Eating Fewer Calories

Eat Sufficient Protein

Studies show that eating good amounts of protein can help health in a variety of ways:

  • It can help reduce body weight by reducing overall appetite (252627)
  • Boost meatabolism, sugar cravings and calorie intake (2829)
  • Increase muscle mass and strength (3031)

High protein foods include:

  • Lean meats
  • Fish
  • Legumes and beans
  • Nuts and seeds
  • Dairy

Consume Healthy Fats

Fat is important to eat but excess fat can increase calories and cause what gain.

Generally, saturated fats are recommended to be avoided as they can raise cholesterol, but studies find that replacing saturated fats with unsaturated fats is better because it lowers cardiovascular risk (32).

Trans fats are the worst kind of fat and should be avoided as much as possible.

Generally when it comes to fats, you should:

  • Consume more unsaturated fats that are found in foods like olive oil, fatty fish, eggs, nuts and seeds
  • Consume less saturated fats found in butter, heavy cream and red meat
  • Consume little to no trans fats found in processed and premade foods like donuts, baked foods, fried foods and margarine. 

Eat Fiber-Rich Foods

Fiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Fiber may also promote the release of satiety hormones (33, 34).

Both of these factors ultimately means that you eat less naturally, without having to think about it.

Foods high in fiber include:

  • Fruits and vegetables
  • Legumes
  • Oats
  • Nuts
  • Whole grains

Foods to Limit

Here is a summary of the foods you should try and limit or avoid if you want to manage insulin sensitivity. It’s fine to treat yourself occasionally, but it’s best not to make a habit of eating these foods regularly:

  • Junk foods: fast food and potato chips
  • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods: french fries, donuts, fried meats
  • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

What’s the Best Type of Diet to Follow?

Many experts recommend choosing a Mediterranean diet to follow both because of how healthy it is and how sustainable it is to follow over the long-term. US News ranked it as the number 1 diet.

There is lots of evidence to suggest a Mediterranean-style diet can help with the following:

  • Protect against type 2 diabetes (35, 36)
  • Reduce inflammation (37, 38, 39)
  • Reduce the risk of heart disease, stroke, and diabetes (40, 41)
  • Reduce weight sustainably (42, 43, 44).

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

  • High unsaturated-to-saturated fat ratio
  • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
  • Increased consumption of fish
  • Moderate consumption of low-fat dairy (mostly cheese and yogurt)
  • Limited intake of red meat and processed foods

Various credible organisations recommend following a Mediterranean diet to help with diabetes, including:

If you want more information on the Mediterranean diet itself, check out our full guide on what the Mediterranean diet covers here.

1200 Calorie Diet Meal Plan

1200 Calorie Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

 BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 1200 Calorie Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cup cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 1200 Calorie Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cup tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g / ½ cup cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cup feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 1200 Calorie Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 60g / ⅔ cup porridge oats
  • 160g / ⅗ cup Greek yogurt
  • 175g / ¾ blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cup tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 1200 Calorie Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cup jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cup tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cup feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 1200 Calorie Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 1200 Calorie Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 1200 Calorie Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can / 2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 1200 Calorie Diet Plan PDF

1200 Calorie Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Insulin Resistance Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style recipes that help with insulin resistance. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

You can also sign up to our 28 day plan for over 100+ recipes and 4 weeks of meal plans.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.