This 1200 cals-a-day meal plan will have you feeling better than before

Forget fad diets, our nutritionist Chrissy Freer’s seven-day kickstart menu plan is designed to help you get into shape as well as boost energy and mood.

Want to follow a 1200-calorie diet plan that helps you meet your weight-loss goals the right way? With a daily intake of 1200 calories for women (men can add an extra 300-400 calories a day), Chrissy Freer’s 7-day kickstart menu plan is full of delicious and nutritious food so you’ll never feel like you’re missing out.

Time Plan

Easy-as menu

Our resident nutritionist Chrissy Freer loves good food and her week-long eating plan shows it. This seven-day kickstart is designed to help you get into shape by sticking to the daily intake of 1200 calories for weight loss for women (men may wish to add an extra 300-400 calories a day). Fresh herbs and spices amp up the flavour while keeping the calories down.

You won’t feel like you’re missing out with this range of flavoursome meals and snacks, we promise!

12-hour fasting

Try a gentle version of time-restricted eating (a type of intermittent fasting) while doing the meal plan. This involves stretching out the time of your usual overnight fast (which is when you sleep) to at least 12 hours. For example, try having your last meal at 7pm then not eating again until 7am. Eating your last meal of the day at 7pm is also a great way to prevent any late-night snacking. According to scientific studies, time-restricted eating is associated with improvements in several health-related biomarkers, such as insulin sensitivity and inflammation, as well as longevity and wellbeing.

Family-friendly food

All the dinner and weekend meals are portioned for four, so you can get the whole family involved – the kids will love it too!

Stay hydrated

Drink at least eight glasses of water a day, and avoid sugary or alcoholic bevvies. Not keen on plain water? Add a squeeze of lemon or lime, mint leaves or slices of fresh ginger. Use a jug or water bottle, so you can easily track your intake. For hot drinks, keep caffeine down to one coffee or tea with a dash of milk per day (no sugar). You can drink as much herbal tea as you like.

MONDAY

Breakfast
Mixed berry and almond smoothie
For a healthy breakfast on the go, whip up this fresh fruit smoothie loaded with berry and banana.

Start your day right with this smoothie.

Snack
1/2 wholemeal sandwich thin, toasted, + 1 roma tomato, sliced, + 1 tbs cottage cheese

Lunch
Quick veg and cheese frittata
Ready in 20 minutes, this vegetable frittata is loaded with healthy ingredients and makes for a great weeknight dinner.

The perfect light and easy lunch.

Snack
1 cup carrot & celery sticks + 2 tbs hummus

Dinner
Warm Vietnamese chicken salad
Ready in just 25 minutes, this healthy salad with a Vietnamese twist makes the perfect easy weeknight dinner.

Nutritious and most importantly, delicious.

Snack
1/2 fresh mango + 1/4 cup natural yoghurt

TUESDAY

Breakfast
Healthy breakfast burger
Swap the McMuffin for a wholemeal sandwich thin topped with healthy veg and you’ve got a delicious breakfast to remember.

Eggs are perfect for starting the day.

Snack
25g roasted chickpeas

Lunch
Rainbow salad bowl with chicken
A bright salad bowl loaded with vegetables, this dish makes a great healthy weeknight dinner or light lunch.

This salad is packed with nutrients.

Snack
1 large red apple

Dinner
Quick vegetarian fried rice
A super quick dinner loaded with flavour, this vegetarian fried rice will hit the hunger spot.

Quick and easy to make.

Snack
300ml unsweetened almond milk, heated, + 1 tsp honey + 2 tsp cocoa or cacao powder

WEDNESDAY

Breakfast
Tahini and avocado toast with dukkah
Get your day off to a great start with this healthy avocado breakfast that’s ready in five minutes.

Avocado is full of healthy fats.

Snack
1 cup carrot & celery sticks + 2 tbs hummus.

Lunch
Greek salad in a jar
If you’re short on time there’s nothing easier than salad in a jar - get it ready the night before and pop it in your bag for a healthy lunch on-the-go.

Perfect to take with you on the go.

Snack
1 fresh medjool date + 1 tsp almond spread.

Dinner
Grilled prawn skewers with warm coconut bean salad
For a quick, healthy dinner, try this coconut-spiked salad and healthy grilled prawns.

This dish is packed with protein.

Snack
1/2 fresh mango + 1/4 cup natural yoghurt.

THURSDAY

Breakfast
Three-ingredient pancakes with yoghurt and berries
Healthy food doesn’t need to be boring! These delicious three-ingredient pancakes topped with yoghurt and berries prove it.

So good you'll wonder how it's healthy.

Snack
25g roasted chickpeas.

Lunch
Spicy tofu, avocado and roast capsicum sandwich
For a light, healthy lunch that’s packed with flavour, top wholemeal sandwich thins with loads of fresh vegetables.

A light lunch to fill you up.

Snack
75g cherry tomatoes + 20g cheddar.

Dinner
Grilled lamb with pickled beetroot and quinoa salad
A light, healthy dinner that’s packed with flavour, this grilled lamb dish will leave you feeling full for hours.

Everyone needs a bit of lamb in their life.

Snack
1 fresh medjool date.

FRIDAY

Breakfast
Scrambled tofu with turmeric, tomato and spinach
For a healthy vegan breakfast, skip the eggs and scramble some tofu with spinach and cherry tomatoes.

You'll become obsessed with this dish.

Snack

1 large red apple + 2 tsp almond spread.

Lunch
Salmon wrap with tahini yoghurt
This healthy salmon wrap is ready in just 5 minutes, making it a perfect lunch idea for work.

Packed with nutrients to finish your day.

Snack

25g roasted chickpeas.

Dinner
Cauliflower pizza with chilli chicken and feta
This healthy pizza is topped with spicy chicken, creamy feta and fresh veggies for a quick and easy dinner the whole family will love.

Pizza that's good for you.

Sweet treat
1 small frozen banana + 1/2 cup frozen mixed berries + 1 tbs natural yoghurt blended until creamy and smooth.

SATURDAY

Breakfast
Summer veg and sweet potato chip bowl
For breakfast, lunch or a light dinner, this healthy veggie bowl is a great way to reach your 5-a-day.

You'll feel incredibly healthy after this dish.

Snack
Regular flat white.

Lunch
Healthy chicken and bean burritos
Mexican Monday just got a better-for-you makeover with these lighter burritos the whole family will love.

Become the envy of the office with this snack.

Snack
1/2 wholemeal sandwich thin, toasted + 1 roma tomato, slice + 1 tbs cottage cheese.

Dinner
Barbecued fish with grilled zucchini and lentil salad
Ready in under 30 minutes, this healthy fish dinner is perfect for school nights.

Barbecued fish is a delicious way to be healthy.

Sweet treat
1/3 cup frozen mixed berries, thawed + 100g natural yoghurt.

SUNDAY

Breakfast

Berry breakfast bake
Treat the family to this healthy breakfast bake, made from fruit, rolled oats, wholemeal flour and almond milk.

Sweet treats can be healthy too.

Snack
1 large red apple.

Lunch
Pea and herb fritters with creamy avocado dressing
Coming in under 300 calories, this light lunch is fresh, filling and full of flavour. It’s a healthy eating dream come true.

This dish is simply irresistible.

Snack
1 cup carrot and celery sticks + 2 tbs hummus.

Dinner
Chipotle steak with corn salsa
This super easy steak salad is packed with flavour and loaded with vegetables. The perfect weeknight feed, if you ask us.

Easy to make and full of protein.

Sweet treat
300ml unsweetened almond milk, heated + 1 tsp honey + 2 tsp cocoa or cacao powder.

Originally published as This 1200 cals-a-day meal plan will have you feeling better than before