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Easy Flavorful 1200 Calorie Day Meal Prep with Grocery List Guide

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A balanced and flavorful 1200 calorie day meal prep plan designed for taste, nutrition, and simplicity, perfect for busy schedules and meal prepping.

Ingredients

  • Old-fashioned rolled oats (1 cup / 90g)
  • Unsweetened almond milk (1 cup / 240ml)
  • Chia seeds (2 tbsp / 20g)
  • Fresh berries (½ cup / 75g)
  • Honey (1 tbsp / 21g) – optional
  • Boneless, skinless chicken breast (6 oz / 170g)
  • Quinoa (½ cup dry / 90g)
  • Baby spinach (1 cup / 30g)
  • Cherry tomatoes (½ cup / 75g)
  • Extra virgin olive oil (1 tbsp / 15ml)
  • Garlic powder, paprika, salt, and pepper
  • Salmon fillet (5 oz / 140g)
  • Sweet potato (1 medium / 150g)
  • Broccoli florets (1 cup / 90g)
  • Lemon (½, juiced)
  • Fresh parsley (1 tbsp, chopped)
  • Greek yogurt, plain and low-fat (½ cup / 120g)
  • Raw almonds (12 pieces / 15g)
  • Baby carrots (½ cup / 60g)

Instructions

  1. Cook the Quinoa and Sweet Potato (20 minutes): Rinse ½ cup (90g) quinoa under cold water. Bring 1 cup (240ml) water to boil in a medium saucepan, add quinoa, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Meanwhile, peel and dice the medium sweet potato into 1-inch cubes. Place on a baking sheet, toss with 1 tbsp olive oil, salt, and pepper, and roast at 400°F (200°C) for 20 minutes, turning halfway through.
  2. Prepare Breakfast Oats (5 minutes): In a bowl, combine 1 cup (90g) rolled oats, 1 cup (240ml) almond milk, and 2 tbsp (20g) chia seeds. Stir well and refrigerate overnight or at least 4 hours. Before serving, top with ½ cup (75g) fresh berries and drizzle with 1 tbsp (21g) honey if desired.
  3. Cook Chicken Breast (15 minutes): Season 6 oz (170g) chicken breast with garlic powder, paprika, salt, and pepper. Heat 1 tbsp (15ml) olive oil in a skillet over medium heat. Cook chicken for about 6-7 minutes per side or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice thinly.
  4. Sauté Spinach and Tomatoes (5 minutes): In the same skillet, add a handful of baby spinach and ½ cup (75g) halved cherry tomatoes. Cook until spinach wilts and tomatoes soften, about 3-4 minutes. Season lightly with salt and pepper.
  5. Cook Salmon and Broccoli (15 minutes): Preheat oven to 400°F (200°C). Place 5 oz (140g) salmon fillet on a lined baking sheet, drizzle with lemon juice, and sprinkle with chopped parsley, salt, and pepper. Arrange 1 cup (90g) broccoli florets tossed with olive oil, salt, and pepper around the salmon. Bake for 12-15 minutes until salmon is opaque and broccoli is tender-crisp.
  6. Assemble Meal Prep Containers: Divide cooked quinoa, roasted sweet potato, chicken, sautéed spinach and tomatoes, salmon, and broccoli evenly into containers. Add ½ cup (120g) Greek yogurt and raw almonds as snacks in separate containers. Store baby carrots in a small bag for crunch throughout the day.

Notes

Let foods cool slightly before sealing containers to avoid condensation. Store meals in airtight containers refrigerated for up to 4 days. Freeze proteins separately for longer storage. Rest chicken after cooking to keep it juicy. Rinse quinoa before cooking to reduce bitterness. Roast vegetables in a single layer for best texture.

Nutrition

Keywords: meal prep, 1200 calorie, healthy meals, easy recipe, balanced nutrition, gluten-free, dairy-free option, weight loss, quick meals

Find it online: https://piperplate.com/easy-flavorful-1200-calorie-day-meal-prep-with-grocery-list-guide/