Here’s a meal plan to complement your workout plan with a focus on fueling workouts, supporting recovery, and achieving overall fitness weightloss goals.


7 Day Meal Plan 1200:

Day 1:

Pre-Workout (30–60 minutes before):

  • 1 slice of whole-grain toast with almond butter and banana slices.

  • 1 cup of black coffee or green tea.

Post-Workout Meal:

  • Grilled chicken (4–6 oz)

  • Sweet potato mash (1 cup)

  • Steamed broccoli or asparagus (1 cup)

Snack:

  • Greek yogurt (1 cup) with a drizzle of honey and a handful of mixed berries.

Dinner:

  • Salmon fillet (4–6 oz)

  • Quinoa (1/2 cup)

  • Sautéed spinach and mushrooms (1 cup)

Day 2:

Pre-Workout:

  • Oatmeal (1/2 cup) with a scoop of protein powder, chia seeds, and almond milk.

Post-Workout Meal:

  • Lean turkey burger (without the bun)

  • Roasted sweet potato wedges (1 cup)

  • Grilled zucchini (1 cup)

Snack:

  • A handful of almonds (1 oz) and a small apple.

Dinner:

  • Grilled shrimp or tofu stir-fry with mixed veggies and brown rice (1 cup).

Day 3:

Breakfast:

  • Scrambled eggs (3) with avocado slices and a side of whole-grain toast.

Snack:

  • Cottage cheese (1/2 cup) with pineapple chunks.

Lunch:

  • Grilled chicken salad with leafy greens, cherry tomatoes, cucumbers, and olive oil + balsamic vinegar dressing.

Snack:

  • Rice cakes (2) with hummus.

Dinner:

  • Baked cod or tilapia (4–6 oz)

  • Mashed cauliflower (1 cup)

  • Steamed green beans (1 cup)

Day 4:

Pre-Workout:

  • A protein smoothie with almond milk, banana, spinach, and a scoop of protein powder.

Post-Workout Meal:

  • Grilled steak (4–6 oz)

  • Baked potato (medium) with Greek yogurt and chives.

  • Roasted Brussels sprouts (1 cup).

Snack:

  • Hard-boiled eggs (2) with carrot sticks.

Dinner:

  • Teriyaki chicken or tofu (4–6 oz) with stir-fried veggies and jasmine rice (1 cup).

Day 5:

Pre-Workout:

  • Whole-grain toast with avocado and an over-easy egg.

Post-Workout Meal:

  • Grilled salmon (4–6 oz)

  • Roasted sweet potatoes (1 cup)

  • Steamed asparagus (1 cup).

Snack:

  • A protein bar or handful of mixed nuts and dried fruit.

Dinner:

  • Chicken or turkey meatballs with zucchini noodles and marinara sauce.

Day 6:

Breakfast:

  • Smoothie bowl with frozen berries, almond milk, granola, and a dollop of Greek yogurt.

Snack:

  • Peanut butter (1 tbsp) and a small banana.

Lunch:

  • Grilled fish tacos with slaw and avocado on corn tortillas.

Snack:

  • Dark chocolate (1–2 squares) with walnuts.

Dinner:

  • Grilled chicken (4–6 oz) with roasted butternut squash and sautéed kale.

Tips:

  1. Stay hydrated throughout the day.

  2. Include snacks as needed to ensure you’re meeting your caloric needs for energy and recovery.

  3. Focus on whole, minimally processed foods to support overall health.

  4. Adjust portion sizes to fit your goals—whether that's building muscle, maintaining weight, or losing fat.

Let me know if you’d like to further customize this plan!