
1200 calorie intermittent fasting meal plan
- December 25, 2020
- by
- admin
For original article click here
Lunch | Dinner |
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lunch prep – 2 days
1. Broiled tilapia
510 cals, 68p, 1c, 26f (per meal)
- Scale to: 1 meal2 meals , 24 oz
-
Lemon juice
1 1/2 tbsp (23mL)
-
Tilapia, raw
1 1/2 lb (672g)
-
Olive oil
3 tbsp (45mL)
-
Black pepper
1/4 tbsp, ground (2g)
-
Salt
1/4 tbsp (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Olive oil drizzled broccoli
105 cals, 4p, 3c, 7f (per meal)
- Scale to: 1 meal2 meals , 3 cup(s)
-
Black pepper
1 1/2 dash (0g)
-
Salt
1 1/2 dash (1g)
-
Frozen broccoli
3 cup (273g)
-
Olive oil
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep – 2 days
1. Indian chicken wings
550 cals, 49p, 0c, 38f (per meal)
- Scale to: 1 meal2 meals , 26 2/3 oz
-
Oil
1 1/4 tsp (6mL)
-
Chicken wings, with skin, raw
1 2/3 lb (757g)
-
Salt
1/2 tbsp (10g)
-
Curry powder
2 1/2 tbsp (16g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450F (230C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
5
Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
- Scale to: 1 meal2 meals , 4 cup(s)
-
Frozen broccoli
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep – 3 days
1. Pasta with spinach and ricotta
450 cals, 24p, 61c, 10f (per meal)
- Scale to: 1 meal2 meals3 meals
-
Uncooked dry pasta
8 oz (228g)
-
Frozen chopped spinach, thawed and drained
1 10 oz package (284g)
-
Garlic, minced
2 clove(s) (6g)
-
Part-skim ricotta cheese
1 cup (248g)
-
Parmesan cheese, divided
3 tbsp (15g)
-
Salt
2 dash (1g)
-
Black pepper
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta according to directions on package; drain.
2
While pasta cooks, coat skillet with cooking spray. Over medium-low heat, add the spinach and garlic. Cook for about 5 minutes, stirring frequently.
3
Stir in the ricotta cheese, half of the parmesan cheese, salt, pepper, and just enough water to make it creamy.
4
Add cooked pasta to the skillet and stir.
5
Serve and top with remaining parmesan cheese.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
- Scale to: 1 meal2 meals3 meals
-
Mixed greens
1 1/4 package (5.5 oz) (194g)
-
Tomatoes, halved
1 1/4 cup cherry tomatoes (186g)
-
Fresh basil
10 tbsp leaves, whole (15g)
-
Balsamic vinaigrette
2 1/2 tbsp (38mL)
-
Fresh mozzarella cheese
3 3/4 oz (106g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep – 3 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
- Scale to: 1 meal2 meals3 meals , 24 oz
-
Tilapia, raw
1 1/2 lb (672g)
-
Almonds
1 cup, slivered (108g)
-
All-purpose flour
2/3 cup (83g)
-
Salt
4 dash (2g)
-
Olive oil
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
- Scale to: 1 meal2 meals3 meals , 3 cup(s)
-
Frozen broccoli
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep – 1 days
1. Orange & rosemary salmon
580 cals, 45p, 21c, 33f (per meal)
- For 1 Meal
-
Salmon
1 1/4 fillet/s (6 oz each) (213g)
-
Rosemary
5 dash (1g)
-
Oranges
1 1/4 orange (193g)
-
Lemon juice
2 tsp (9mL)
-
Olive oil
1 tsp (5mL)
-
Salt
2 1/2 dash (2g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Season the salmon with salt.
2
Put a skillet over medium-high heat and add the oil.
3
Cook the salmon for 4-5 minutes on each side, set aside when done.
4
Add the and rosemary to the skillet and cook for about a minute.
5
Juice the oranges and pour orange and lemon juice into the skillet and bring to a simmer.
6
Lower the heat to medium low until the liquid cooks down a bit.
7
Put the salmon back in the skillet and spoon the sauce over the fillets.
8
Serve.
2. Broccoli
30 cals, 3p, 2c, 0f (per meal)
- For 1 Meal
-
Frozen broccoli
1 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep – 1 days
1. Apricot glazed pork chops
455 cals, 59p, 24c, 13f (per meal)
- For 1 Meal
-
Balsamic vinegar
1 tsp (6mL)
-
Jams and preserves, apricot
3 tbsp (60g)
-
Olive oil
1/4 tbsp (4mL)
-
Salt
1 1/2 dash (1g)
-
Black pepper
1 1/2 dash, ground (0g)
-
Pork chop, bone-in
1 1/2 chop (267g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
2. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
- For 1 Meal
-
Black pepper
1 1/4 dash (0g)
-
Salt
1 1/4 dash (1g)
-
Frozen broccoli
2 1/2 cup (228g)
-
Olive oil
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
Grocery List (27 items)
Spices and Herbs
Black pepper
1/6 oz (4g)
Salt
3/4 oz (22g)
Curry powder
2 1/2 tbsp (16g)
Fresh basil
10 tbsp leaves, whole (15g)
Rosemary
5 dash (1g)
Balsamic vinegar
1 tsp (6mL)
Vegetables and Vegetable Products
Frozen broccoli
13 1/2 cup (1229g)
Frozen chopped spinach
1 10 oz package (284g)
Garlic
2 clove(s) (6g)
Tomatoes
1 1/4 cup cherry tomatoes (186g)
Fats and Oils
Olive oil
3 1/2 oz (111mL)
Oil
1 1/4 tsp (6mL)
Balsamic vinaigrette
2 1/2 tbsp (38mL)
Fruits and Fruit Juices
Lemon juice
2 tbsp (32mL)
Oranges
1 1/4 orange (193g)
Finfish and Shellfish Products
Tilapia, raw
3 lb (1344g)
Salmon
1 1/4 fillet/s (6 oz each) (213g)
Poultry Products
Chicken wings, with skin, raw
1 2/3 lb (757g)
Cereal Grains and Pasta
Uncooked dry pasta
8 oz (228g)
All-purpose flour
2/3 cup (83g)
Dairy and Egg Products
Part-skim ricotta cheese
1 cup (248g)
Parmesan cheese
3 tbsp (15g)
Fresh mozzarella cheese
3 3/4 oz (106g)
Other
Mixed greens
1 1/4 package (5.5 oz) (194g)
Nut and Seed Products
Almonds
1 cup, slivered (108g)
Sweets
Jams and preserves, apricot
3 tbsp (60g)
Pork Products
Pork chop, bone-in
1 1/2 chop (267g)
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