1200 calorie Diet- Your Way to healthy You!

Contents

1st DAY 2nd DAY 3rd DAY 4th DAY 5th DAY 6th Day 7th DAY

Explore a 7 days 1200 calorie Diet plan along with Nutrition Facts!

1st DAY

Breakfast

A delicious Greek yogurt topped with berries

Servings: 1

What do you need?

Half a cup, Greek yogurt, plain, non-fat
Half a cup mixed berries
1 tablespoon chopped nuts
1/2 teaspoon honey (optional)
A pinch of cinnamon (optional)

How to prepare:

Measure the Greek yogurt, nuts and Berries
Assemble the Dish:
In a bowl, place the Greek yogurt.
Add the Mixed Berries and sprinkle on the nuts.
Drizzle honey on top if you prefer. As honey contains natural sugars, use it sparingly.
A pinch of cinnamon adds a hint of warmth and flavor.

Nutrition Facts (per serving, approximate values):

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SNACK

1 Boil egg (78 calories)

⅓ of medium avocado (80 calories)

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Lunch

Lemon herb salad with grilled chicken and quinoa

What do you need?

2 chicken breasts (boneless and skinless).
Quinoa, 1 cup
Water ( 2 cups)
Cherry tomatoes (halved, 1 cup)
1 cucumber, diced
Finely chop 1/2 red onion
Chopped fresh parsley, 1/4 cup
Chop 1/4 cup fresh mint
Feta cheese crumbles, 1/4 cup
Add salt and pepper to taste

For dressing:

Extra-virgin olive oil, 1/4 cup
Fresh lemon juice, 2 tablespoons
Minced 1 clove of garlic
Dijon mustard, 1 teaspoon
Honey, 1 teaspoon
Oregano dried, 1 teaspoon
Add salt and pepper to taste

How to prepare?

Add rinsed quinoa and salt in boiling water. Once the quinoa is tender and the water has been absorbed, reduce the heat to low, cover, and simmer for 15-20 minutes. Take off heat and fluff.
Sprinkle salt and pepper over the chicken breasts before marinating. Adding dried oregano will give your dish some extra flavor. Heat a grill or grill pan. It usually takes 6-8 minutes per side to cook the chicken to 165°F (74°C). Then slice the meat into thin strips.
Combine organic extra-virgin olive oil, dried oregano, lemon juice, Dijon mustard, honey, and garlic powder in a bowl with a whisk. If necessary, season to taste.
Prepare the salad by combining cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and mint in a large mixing bowl. Combine the salad ingredients and drizzle the lemon herb dressing over them.

Nutrition Facts (per serving, approximate values)

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Diet Scholar Tip!

The effects of chronic stress on the body can lead to weight gain or loss. An increase in stress hormones can cause changes in appetite and metabolization, leading to weight gain. Self-help techniques can be used to reduce stress.

Get enough sleep
Share with others
Make healthy eating a priority
Regular exercise is essential
Time limit for following news
Maintain a daily routine

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A post shared by Diet Scholar (@dietscholarbydrab)

Dinner

Roasted vegetables and grilled chicken

Serving Size: 1 serving

What do you need?

Breast of skinless chicken (6-8 ounces)
Mix low-carb vegetables (e.g., 1/2 bell pepper, 1/2 broccoli florets, 1/2 zucchini)
Olive oil, 1 tablespoon
Garlic powder, 1/2 teaspoon
Paprika, 1/2 teaspoon
To taste, add salt and pepper

How to prepare:

Heat your grill to medium-high.
Sprinkle salt, pepper, garlic powder, paprika, and paprika on both sides of the chicken breast.
Using a tablespoon of olive oil, drizzle half over the chicken breasts and rub evenly to coat them.
Sprinkle salt and pepper on the assorted vegetables, then drizzle the remainder of the olive oil over them.
Using a grill pan, cook the seasoned chicken breasts until the internal temperature reaches 165°F (74°C) and there is no longer any pink remaining.
Grill the chicken while preheating the oven to 400°F (200°C).
In a preheated oven, roast the seasoned vegetables for 15-20 minutes, stirring occasionally, until they are tender and slightly caramelized.
After the chicken and vegetables are done, remove them from the heat and assemble the dish.

Nutrition Facts (per serving, approximate values)

2nd DAY

Breakfast

Banana Almond Butter Oatmeal:

What do you need?

1/2 cup of oats
1 tablespoon of almond butter (unsweetened).
1 ripe banana, sliced
Cinnamon powder (for flavor)

How to prepare:

After boiling water, add half a cup of oats and cook until desired consistency is reached. Add the almond butter and banana and sprinkle ground cinnamon.

Nutrition Facts (per serving, approximate values)

SNACK

Peach, 1 medium (50 calories)

Low Sugar Yogurt- 125g (79 Calories)

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Lunch

Veggie and Hummus Wrap·

What do you need?

1 Tortilla with whole wheat
Hummus (2 tablespoons)
1 cup mixed vegetables (1 cup) (e.g., bell peppers, carrots, spinach)

How to prepare?

On a clean surface, such as a cutting board or plate, lay the whole-wheat tortilla flat.
Leave a small border around the edges of the tortilla after spreading the hummus with a knife or spoon.
On top of the hummus, place the mixed vegetables of your choice. A variety of colorful vegetables can be used, such as bell peppers, carrots, and spinach. If you want to wrap the tortilla easily, be sure to leave some room on the side.
Wrap the vegetables in the tortilla by folding the sides in toward the center. Start by rolling the tortilla tightly from the bottom up until you’ve made a compact wrap.

Nutrition Facts (per serving, approximate values)

|Total Carbohydrates: 45g| Dietary Fiber: 7g| Sugars: 2g| Protein: 9g

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Dinner

Baked Salmon with Asparagus

What do you need?

Approximately 6-8 ounces of salmon fillet
Asparagus spears, 1 cup
Lemon juice, 1 tablespoon
Olive oil, 1 tablespoon
Minced garlic, 1 teaspoon
Fresh or dried dill (1/2 teaspoon)
To taste, add salt and pepper

How to prepare:

Pre-heat your oven to 375 degrees Fahrenheit (190 degrees Celsius).
On a baking sheet or ovenproof dish, place the salmon fillet.
Over the salmon, drizzle lemon juice and olive oil.
Over the salmon, sprinkle minced garlic, dill, salt, and pepper evenly.
Around the salmon, arrange asparagus spears.
For tender-crisp asparagus and salmon, bake in a preheated oven for 15-20 minutes.

Nutrition Facts (per serving, approximate values)

3rd DAY

Breakfast

Spinach and tomato scrambled eggs

What do you need?

Two large eggs
Leaves of fresh spinach, 1 cup
Half a cup of cherry tomatoes
A teaspoon of olive oil (for cooking)
Add salt and pepper to taste

How to prepare:

Heat the olive oil in a nonstick skillet. Heat until it shimmers.
In a mixing bowl, crack two large eggs while the skillet is heating. Sprinkle salt and black pepper. In a mixing bowl, beat the egg yolks and whites until well combined.
Add the halved cherry tomatoes to the skillet once it is hot. Once they are softened and releasing juices, sauté them for about 2-3 minutes.
With the cherry tomatoes in the skillet, add the spinach leaves. Let the spinach wilt and become tender for another 1-2 minutes.
Leaving an empty space for the eggs, push the tomatoes and spinach to the side.
Fill the skillet with whisked eggs. Once they start to set at the edges, let them cook undisturbed for a few seconds.
Stir occasionally until the eggs are fully cooked but still moist and creamy. Using a spatula, gently scramble the eggs.
Taste and adjust the salt and pepper to your preference for the scrambled eggs, spinach, and tomatoes.
Cook the eggs and combine everything well in a skillet.

Nutrition Facts (per serving, approximate values)

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SNACK

Raspberries, 1 cup (65 calories)

1 ounce, pistachios (159 calories)

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Lunch

Grilled Salmon and Asparagus

What do you need?

4 Salmon fillets (each about 6 ounces)
Olive oil (2 tablespoons).
Garlic, minced ( 2 cloves)
Lemon zest (1 teaspoon)
Lemon juice (2 tablespoons)
Thyme leaves (or 1 teaspoon)
To taste, add salt and pepper
1 bunch fresh asparagus spears, trimmed
1 tablespoon olive oil
Salt and pepper to taste
1 lemon, sliced for garnish (optional)

How to prepare:

Prepare the olive oil by combining the olive oil, minced garlic, lemon zest, lemon juice, fresh thyme, salt, and pepper in a small bowl. Marinate the salmon well with the marinade.
Pour the marinade over the salmon fillets.
Take the asparagus spears and trim the tough ends. Sprinkle salt and pepper on olive oil. Evenly coat the asparagus.
The salmon fillets should be grilled skin-side down for 4-5 minutes per side, or until they can easily be flaked with a fork and have grill marks. Fillets may require a different amount of cooking time depending on their thickness. Set aside the salmon after it has been grilled.
Season asparagus with salt and pepper and grill for about 3-5 minutes, turning occasionally, until tender-crisp and slightly charred.

Nutrition Facts (per serving, approximate values)

Dinner

Diabetic-Friendly Turkey and Vegetable Stir-Fry Recipe

Servings: 4

What do you need?

Ground turkey, 1 pound (450g)
Low-sodium soy sauce, 2 tablespoons
Olive oil, 1 tablespoon
Minced 2 cloves of garlic
Minced ginger, 1 teaspoon
Thinly slice 1 medium red bell pepper
Thinly slice 1 medium green bell pepper
Julienning one medium carrot
Broccoli florets, 1 cup
Trimmed snap peas, 1 cup
Sliced mushrooms, 1/2 cup
Broth made from chicken or vegetables low in sodium
For thickening, add 1 teaspoon cornstarch (optional)
Red pepper flakes, 1/4 teaspoon (as per taste)
Add salt and pepper to taste
To add a touch of sweetness, use Stevia or your favorite sugar substitute
For garnish, chop fresh cilantro or green onions (optional)

How to prepare:

Add stevia or your chosen sugar substitute to the low-sodium soy sauce, minced garlic, and minced ginger, and whisk to combine. Reserve this sauce.
Cook the chicken in a large skillet or wok with olive oil over medium-high heat. With a spatula, break apart the lean ground turkey in the hot skillet. Stir frequently while cooking the turkey so it does not remain pink and begins to brown. Approximately 5-7 minutes required for this process.
Adding the roasted turkey to the skillet while browning the bell peppers, carrots, broccoli, snap peas, and mushrooms. Combine the vegetables and turkey and stir-fry for 4-5 minutes until the vegetables are tender. Maintain their nutrients by keeping them crisp-tender.
Serve the turkey and vegetables in the skillet with the sauce you prepared earlier. You can thicken the sauce by mixing a teaspoon of cornstarch with low-sodium chicken or vegetable broth. Add this mixture to the skillet as well.
Cook the turkey and vegetables for a further 2-3 minutes, stirring constantly, until the sauce slightly thickens.
Add salt, black pepper, and red pepper flakes to taste to the stir-fry. You can adjust the heat and seasoning to suit your taste.
When the sauce is well-coated and everything is hot, remove the skillet from the heat. Add chopped fresh cilantro or green onions, if desired, to your diabetic-friendly turkey and vegetable stir-fry.

Nutrition Facts (per serving, approximate values) :

4th DAY

Breakfast

Avo-Poached Egg Toast

What do you need?

A slice of whole wheat toast
Approximately 30 grams of ripe avocado, mashed
Poached egg, 1
Salt and pepper to taste

How to prepare?

Heat about 2 inches of water over medium heat in a saucepan.
Vinegar can be added to simmering water (optional) to help egg whites coagulate.
In a small bowl, crack the egg.
Insert the egg gently into the whirlpool. Swirling water helps egg whites wrap around yolks.
If you want a firmer yolk, poach the egg for longer.
Place the poached egg on a plate lined with paper towels after carefully removing it from the water.
During the poaching process, toast your whole wheat bread slice to your desired crispiness level.
Toast the whole wheat bread and spread the avocado evenly.
Top with mashed avocado and poached egg.
Taste and season the poached egg with salt and pepper.

Nutritional Information (Approximate Values):

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SNACK

1 medium peach (50 calories)

1 medium banana (105 Calories)

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Lunch

Turkey and Avocado Wrap for Diabetes

What do you need?

4 tortillas made of whole wheat or low-carb grains
Slices of lean turkey breast weighing 1 pound
Sliced avocados, 2 ripe avocados
Spinach leaves (1 cup)
Sliced red onion (1/2 cup)
Low-fat Greek yogurt (1/4 cup)
Dijon mustard ( 1 tablespoon)
To taste, add salt and pepper

How to prepare?

Combine Greek yogurt and Dijon mustard in a small bowl. You will use this spread to spread on your wrap.
Place each tortilla on a clean surface. Spread each tortilla evenly with a tablespoon of the yogurt-Dijon mixture.
Make sure you leave a small border around the edges of the spread when you layer the turkey slices on top.
Distribute avocado slices evenly among the wraps.
Place the avocado and turkey on a plate and sprinkle the sliced red onion on top.
To each wrap, add a handful of baby spinach leaves.
Sprinkle with salt and pepper.
Roll up each tortilla tightly from the bottom, sealing the ingredients inside by folding in the sides.
To make handling easier, slice each wrap diagonally in half.

Nutrition Facts (Approximate Values):

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Dinner

Mediterranean chickpea salad

Serving Size: 4 servings

What do you need?

2 cans (15 ounces each) of chickpeas
Dice one cucumber
Halved cherry tomatoes, 1 cup
Finely chop 1/2 red onion
Pitted and sliced 1/4 cup Kalamata olives
Chop 1/4 cup fresh parsley
Crumbled 1/4 cup feta cheese
Olive oil, 3 tablespoons
Red wine vinegar, 2 tablespoons
Oregano dried, 1 teaspoon
To taste, add salt and pepper

How to prepare:

Mix chickpeas, cucumber, cherry tomatoes, red onion, Kalamata olives, and fresh parsley together in a large bowl.
Mix olive oil, vinegar, salt, and pepper with dried oregano in a small bowl.
Mix the chickpea mixture with the dressing and toss to combine.
Top the salad with crumbled feta cheese.
Prior to serving, chill the salad in the refrigerator for at least 30 minutes.

Nutrition Facts (Approximate Values):

5th DAY

Breakfast

Cottage Cheese and Fruit Salad:

What do you need?

1/2 cup cottage cheese
Fruit (pineapple, peach, berries)
Sprinkle with cinnamon or honey (optional)
How to prepare:
In a serving bowl, place half a cup of low-fat cottage cheese.
Prepare the salad with your favorite fruits. Vitamins and antioxidants are found in alternatives like pineapple, peaches, and mixed berries. Consume carbs in moderation.
For an extra touch, drizzle honey over the salad or sprinkle cinnamon over it. As honey contains a high amount of sugar, it should be used sparingly because it enhances sweetness.
Make sure all the ingredients are well combined before serving.

Nutrition Facts (per serving, approximate values)

|Calories:150 calories| Protein: 12 grams| Carbohydrates: 20 grams| Fiber: 3 grams

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SNACK

Blueberries, 1 cup (80 Calories)

¼ cup Walnuts (164 Calories)

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Lunch

Mediterranean Quinoa Bowl for Diabetes

What do you need?

1 cup quinoa (1 cup)
2 cups water
Halved cherry tomatoes (1 cup)
1 diced cucumber
chopped red onion (1/2)
Kalamata olives (1/2 cup)
Crumbled feta cheese (1/4 cup) (optional)
Chopped fresh parsley (1/4 cup)
Extra-virgin olive oil (2 tablespoons)
Balsamic vinegar (2 tablespoon)
Dried oregano (1 teaspoon)
To taste, add salt and pepper
Garnish with lemon wedges (optional)

How to prepare?

Prepare quinoa by mixing it with water in a medium saucepan. Over high heat, bring to a boil. Cook the quinoa for about 15 minutes, covered, until it is cooked and absorbed the water. Let it sit, covered, for five minutes. Once quinoa is cool, fluff it with a fork.
The quinoa and cherry tomatoes need to be cooked and cooled before mixing with the diced cucumber, red onion, Kalamata olives, and crumbled feta cheese (if using).
Make the dressing by whisking together the extra-virgin olive oil, balsamic vinegar, dried oregano, salt, and pepper.
Combine the quinoa and vegetables with the dressing and toss gently to combine.
To add color and flavor, sprinkle fresh parsley over the top.
Prepare four bowls of Mediterranean quinoa mixture.
Add a lemon wedge to each bowl for extra zest.

Nutrition Facts (per serving, approximate values)

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Dinner

Grilled salmon with asparagus and Quinoa

Serving Size: 4 servings

What do you need?

Four salmon fillets
One bunch of asparagus
One cup of quinoa
Two cups of water
Two tablespoons of olive oil
2 cloves of garlic, minced
1 lemon, sliced
Add salt and pepper to taste
Fresh parsley for garnish

How to prepare:

Rinse the quinoa thoroughly. When the water has been absorbed and the quinoa is tender, reduce the heat, cover, and simmer for 15 minutes.
Get your grill ready by preheating it to medium-high.
Prepare the salmon filets and asparagus by brushing them with olive oil. Add salt, pepper, and minced garlic to the dish.
Grill the salmon filets and asparagus. Using a fork, flake the salmon after grilling for 4-5 minutes per side. When the asparagus is tender, grill it for about 5-7 minutes.
Grill lemon slices until they develop grill marks on each side while grilling.
Divide the quinoa between four plates to serve. Add grilled salmon and asparagus on top. Serve garnished with grilled lemon slices and fresh parsley.

Nutrition Facts (per serving, approximate value):

6th Day

Breakfast

Almond milk and whole grain cereal

What do you need?

Approximately 1 cup wholegrain cereal (such as oats or barley)
Sliced almonds, 1/4 cup
1-2 cups low-fat milk
Sweeten with honey or maple syrup (optional)
For garnish, add sliced bananas or fresh berries.

How to prepare?

Measure out 1 cup of your favorite whole grain cereal. To add variety and nutrition, mix different grains.
Toast the almond slices in a dry skillet over medium heat for 3-5 minutes.
Heat low-fat milk (or milk substitute) in a saucepan. Do not boil it.
Honey or maple syrup can be added to the cereal while the milk is heating. Taste and adjust sweetness.
Place the whole grain cereal in a bowl and pour the milk over it.
Top cereal with sliced almonds.
For added flavor and nutrition, add fresh berries or banana slices.
All you need to do now is stir everything gently to combine, and you’re ready to eat!

Nutrition Facts (per serving, approximate Values)

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SNACK

Blackberries, 1 cup (62 Calories)

1 boil egg (78 Calories)

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Lunch

The Best Stir-Fry Of All Time

What do you need

Black beans, 1 cup
Vegetables of your choice, 2 cups
Garlic, 2 cloves
Minced ginger, 1 tablespoon
Soy sauce (low-sodium), 2 tablespoons
1 teaspoon cornstarch, 1 teaspoon
Olive oil, 1 tablespoon
Sesame oil, 1 teaspoon
Red pepper flakes, 1/4 teaspoon
Rice or quinoa (for serving)

How to prepare:

Combine the soy sauce, sesame oil, and cornstarch (if using). Set aside.
Over medium-high heat, heat the olive oil. Sauté the crushed garlic and ginger for about 30 seconds.
For 3-4 minutes, stir-fry the mixed vegetables in the skillet until they soften. Keep them crisp but tender.
Continue to stir-fry the vegetables for another 2 minutes to heat the black beans.
Serve the vegetables and beans with the sauce. Cook for 2-3 minutes more, or until the sauce has thickened and is evenly coated.
Make the stir-fry spicy by adding red pepper flakes. Taste and adjust.

Nutrition Facts (Per Serving, approximate values):

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Dinner

Roasted vegetables and grilled chicken

Serving Size: 1 serving

What do you need?

Breast of skinless chicken (6-8 ounces)
Mix low-carb vegetables (e.g., 1/2 bell pepper, 1/2 broccoli florets, 1/2 zucchini)
Olive oil, 1 tablespoon
Garlic powder, 1/2 teaspoon
Paprika, 1/2 teaspoon
To taste, add salt and pepper

How to prepare:

Heat your grill to medium-high.
Sprinkle salt, pepper, garlic powder, paprika, and paprika on both sides of the chicken breast.
Using a tablespoon of olive oil, drizzle half over the chicken breasts and rub evenly to coat them.
Sprinkle salt and pepper on the assorted vegetables, then drizzle the remainder of the olive oil over them.
Using a grill pan, cook the seasoned chicken breasts until the internal temperature reaches 165°F (74°C) and there is no longer any pink remaining.
Grill the chicken while preheating the oven to 400°F (200°C).
In a preheated oven, roast the seasoned vegetables for 15-20 minutes, stirring occasionally, until they are tender and slightly caramelized.
After the chicken and vegetables are done, remove them from the heat.

Nutrition Facts (per serving approximate values):

7th DAY

Breakfast

Quinoa Breakfast Bowl

Servings: 2

What do you need:

Quinoa, 1 cup
A cup of almond milk
Maple syrup or honey, 1 tablespoon
Vanilla extract, 1 teaspoon
One-half teaspoon of cinnamon powder
Salt, 1/4 teaspoon
Berry mixture (1 cup)
1 Sliced banana
1-2 tablespoons of chopped nuts
Greek yogurt (optional): 2 tablespoons

How to prepare:

Add the rinsed quinoa and almond milk to a medium saucepan. Stir in the quinoa and simmer until it is tender and has absorbed most of the liquid. Bring to a boil, then turn down the heat, cover, and simmer for about 15-20 minutes. To avoid sticking, stir occasionally.
Remove the saucepan from the heat and stir in the honey, maple syrup, vanilla extract, cinnamon, and salt. Mix well to combine flavors.
Divvy the quinoa into two bowls.
Mix berries, sliced bananas, and chopped nuts generously over each bowl of quinoa. For extra creaminess, add Greek yogurt.

Nutrition Facts (per serving approximate values):

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SNACK

Raspberries, 1 cup (65 calories)

8 Almonds (56 calories)

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Lunch

Grilled shrimp salad with Greek dressing

What do you need?

Deveined and peeled shrimp, 1 pound
Olive oil 1 tablespoon
Dry oregano, 1 teaspoon
Black pepper and salt to taste
Mixed greens (4 cups)
Cherry tomatoes (1 cup)
1 cucumber
Sliced red onion (half)
Kalamata olives (1/2 cup)
Crumbled feta cheese (1/2 cup)
For garnishing, parsley can be used
Dressing ingredients
Extra virgin olive oil (3 tablespoons).
Red wine vinegar (2 tablespoons).
1 clove of garlic
A teaspoon of dried oregano
To taste, add salt and black pepper

How to prepare:

Add the olive oil, oregano, salt, and black pepper to a bowl. Ensure that the shrimp are evenly coated with this mixture by tossing them in it. You will need to preheat your grill over medium-high heat. For pink and opaque shrimp, grill them for 2-3 minutes on each side. After grilling, set aside.
Make the dressing by whisking together the olive oil, red wine vinegar, garlic, oregano, salt, and black pepper in a small bowl. Keep aside.
Mix greens, cherry tomatoes, cucumbers, red onions, and Kalamata olives in a large bowl.
Top the salad with grilled shrimp.
Dress salad and shrimp with dressing. Dress everything gently.
For added freshness, garnish with fresh parsley.

Nutrition Facts (Per Serving):

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Dinner

Stuffed peppers

Serving Size: 4 stuffed peppers

What do you need?

4 Bell Peppers
1 cup quinoa
Veggie broth, 1 3/4 cups
15-ounce, black beans
1 cup corn kernels
1 cup diced tomatoes
Diced onion, 1/2 cup
2 cloves minced garlic
Cumin, 1 teaspoon
1 tsp chili powder
1/2 teaspoon paprika
To taste, add salt and pepper
Cheese shredded can be used optionally for toppings)
Garnish with fresh cilantro leaves

How to prepare:

Adding the rinsed quinoa to the vegetable broth in a medium saucepan. Over high heat, bring to a boil. Cook the quinoa for about 15-20 minutes.
Over medium heat, drizzle olive oil into a large skillet. Dice the red onion and garlic. Until translucent, sauté for 2-3 minutes.
Season with salt and pepper and add black beans, corn, diced tomatoes, cumin, chili powder, and paprika. Allow the flavors to meld for 5 additional minutes.
Cooked Quinoa with Beans and Vegetables: Add cooked quinoa to the skillet. Make sure everything is mixed evenly.
Pack in the quinoa and black bean mixture into each bell pepper gently. Cheese can be sprinkled on top of each pepper.
Cover the baking dish with aluminum foil and bake the peppers. Until the peppers are tender, bake for 25-30 minutes.

Nutrition Facts (per serving approximate values):

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