[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-404625-105":59,"doc-detail-404625-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","7-day-1200-calorie-meal-plan-your-day-on-a-plate","7-Day 1200 Calorie Meal Plan - Your day on a plate","","7-Day 1200 Calorie Meal Plan provides daily meal and snack guidance designed to support weight management. The plan emphasizes balanced macronutrients, prioritizing protein intake of at least 60–75 grams per day, along with fiber from carbohydrates, healthy fats, and adequate fluid intake (aim for 2–3 liters daily). Each day lists specific foods and portion sizes, including daily carb, fiber, protein, and fat totals, plus optional swap notes and a suggested vegetarian and on-the-go nutrition drink replacement.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/7-day-1200-calorie-meal-plan-your-day-on-a-plate/404625/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/7-day-1200-calorie-meal-plan-your-day-on-a-plate/404625.png","ImageObject",300,407,{"name":92,"@type":93},"Kurz","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What protein target does the meal plan recommend per day?","Question",{"text":113,"@type":114},"Aim for a minimum of 60–75 grams of protein per day, as stated in the guidelines.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How much fluid should be consumed daily?",{"text":118,"@type":114},"The plan advises aiming for 2–3 liters of fluid per day.",{"name":120,"@type":111,"acceptedAnswer":121},"Does the plan include nutritional totals for each day?",{"text":122,"@type":114},"Yes. Each day provides daily totals for carbs, fiber, protein, and fat.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},404625,1790625260,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":24,"preview_page_count":4},2336478945635,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","7-DAY 1200 CALORIE MEAL PLAN-Your day on a plate  \nThis meal plan provides you with the right balance of protein, fiber from carbohydrates, healthy fats and fluids to support your weight management journey. These guidelines should be individualized based on current nutritional status, weight and weight goals, but it is important to prioritize protein (aim for a minimum of 60- 75 grams per day) .  \n\n| \u003Cbr>DAY 1 |  |\n| --- | --- |\n| ½ cup of 2% plain Greek yogurt; ½ cup of strawberries;⅓ cup of granola; 1 tsp honey Carbs: 34 g, Fiber: 4 g, Protein: 13 g, Fat: 7 g\u003Cbr>Tuna salad with:\u003Cbr>3 oz of drained canned tuna;\u003Cbr>2 tbsp 2% plain Greek yogurt;\u003Cbr>1 tbsp pickle relish;\u003Cbr>6 whole wheat crackers;\u003Cbr>1 cup of carrot sticks\u003Cbr>Carbs: 38 g, Fiber: 6 g, Protein: 29 g, Fat: 5 g |  |\n| Snack:\u003Cbr>½ cup of steamed edamame + sprinkle of salt;\u003Cbr>1 medium orange\u003Cbr>Carbs: 23 g, Fiber: 7 g, Protein: 10 g, Fat: 4 g |  |\n|  |  |\n| 1 oz of cooked 90/10 ground beef; ½ cup of marinara sauce;\u003Cbr>1 cup of cooked pasta;\u003Cbr>1 cup steamed broccoli;\u003Cbr>2 tbsp grated parmesan cheese (to top pasta or broccoli); 1 tbsp olive oil (for broccoli)\u003Cbr>Carbs: 55 g, Fiber: 9 g, Protein: 23 g, Fat: 23 g\u003Cbr>Nutritional breakdown |  |\n| Daily Total: Carbs: 149 g, Fiber: 26 g, Protein: 75 g, Fat: 39 g | |\n\n\n| \u003Cbr>\u003Cbr>DAY 2 |  |\n| --- | --- |\n| 2 tbsp peanut butter;\u003Cbr>1 piece of whole wheat bread;\u003Cbr>1 medium sized pear\u003Cbr>Carbs: 45 g, Fiber: 9 g, Protein: 12 g, Fat: 17 g |  |\n| ⅓ cup of hummus;½ cup red bell pepper slices; 6 whole wheat crackers\u003Cbr>Carbs: 35 g, Fiber: 9 g, Protein: 9 g, Fat: 19 g\u003Cbr>\u003Cbr>→ Swap →\u003Cbr>Snack:\u003Cbr>½ cup of 2% cottage cheese;\u003Cbr>3 cups of air-popped popcorn Carbs: 23 g, Fiber: 3 g, Protein: 15 g, Fat: 3 g |  |\n|  |  |\n| 3 oz of rotisserie chicken breast, no skin;\u003Cbr>3 cups of sauteed spinach;\u003Cbr>1 tbsp olive oil (for sauting spinach); ½ baked medium potato; 1 tbsp 2%, plain Greek yogurt (to top potato)\u003Cbr>Carbs: 22 g, Fiber: 4 g, Protein: 30 g, Fat: 17 g\u003Cbr>Nutritional breakdown |  |\n| Daily Total: Carbs: 124 g, Fiber: 25 g, Protein: 65 g, Fat: 55 g | |\n\n\n| \u003Cbr>\u003Cbr>DAY 3 |  |\n| --- | --- |\n| 1 ½ cups of ready-to-eat, whole grain cereal;\u003Cbr>1 cup of 2% milk;\u003Cbr>1 hard boiled egg;\u003Cbr>1 cup of strawberries\u003Cbr>Carbs: 53 g, Fiber: 7 g, Protein: 19 g, Fat: 12 g |  |\n| 1 part-skim mozzarella cheese stick;\u003Cbr>1 cup of carrot sticks;\u003Cbr>6 whole wheat crackers;\u003Cbr>½ cup of raspberries\u003Cbr>Carbs: 48 g, Fiber: 10 g, Protein: 12 g, Fat: 11 g\u003Cbr>\u003Cbr>→ Swap → |  |\n|  |  |\n| Tacos with:\u003Cbr>3 oz of cooked 90/10 ground beef;\u003Cbr>2 tbsp of shredded cheddar;\u003Cbr>2 tbsp of tomato salsa;\u003Cbr>2 6\" flour tortillas;\u003Cbr>½ cup of frozen or canned corn\u003Cbr>Carbs: 52 g, Fiber: 4 g, Protein: 35 g, Fat: 20 g\u003Cbr>Nutritional breakdown |  |\n| Daily Total: Carbs: 153 g, Fiber: 22 g, Protein: 66 g, Fat: 42 g | |\n\n\n| \u003Cbr>\u003Cbr>Smoothie with:\u003Cbr>1 cup of 2% milk; 1 small (6\") banana; ½ cup of strawberries; ½ cup of 2%\u003Cbr>plain Greek yogurt\u003Cbr>Carbs: 45 g, Fiber: 4 g, Protein: 19 g, Fat: 6 g\u003Cbr>\u003Cbr>→ Swap → |  |\n| --- | --- |\n|  |  |\n| 1 small apple;\u003Cbr>2 tbsp peanut butter\u003Cbr>1 part-skim mozzarella cheese stick;\u003Cbr>4 cups of air-popped popcorn\u003Cbr>Carbs: 52 g, Fiber: 10 g, Protein: 19 g, Fat: 22 g |  |\n| Stir fry with:\u003Cbr>½ cup of cooked brown rice;½ cup of firm tofu;\u003Cbr>½ cup of broccoli;\u003Cbr>½ cup red bell pepper slices;\u003Cbr>1 tbsp olive oil (to cook veggies)\u003Cbr>Carbs: 35 g, Fiber: 8 g, Protein: 26 g, Fat: 25 g\u003Cbr>Nutritional breakdown |  |\n| Daily Total: Carbs: 132 g, Fiber: 22 g, Protein: 64 g, Fat: 53 g | |\n\n\n| \u003Cbr>\u003Cbr>DAY 5 |  |\n| --- | --- |\n| 2 scrambled eggs;\u003Cbr>1 piece of whole wheat bread;\u003Cbr>½ cup of avocado;\u003Cbr>1 small (6\") banana\u003Cbr>Carbs: 43 g, Fiber: 10 g, Protein: 18 g, Fat: 26 g\u003Cbr>3 oz of rotisserie chicken breast, no skin;\u003Cbr>½ cup of cooked broccoli;\u003Cbr>½ cup of cooked wild rice;\u003Cbr>1 tbsp olive oil (for brocolli and rice); ½ cup of grapes Carbs: 37 g, Fiber: 4 g, Protein: 30 g, Fat: 17 g |  |\n| Snack:\u003Cbr>3 cups of air-popped popcorn\u003Cbr>Carbs: 19 g, Fiber: 3 g, ","cbCaimzXkCyN7ycI","https://ap.wps.com/l/cbCaimzXkCyN7ycI","pdf",2359552,"English","# Overview\n## Protein and fluid targets\n## Daily meal structure (Days 1-7)","[{\"question\":\"What protein target does the meal plan recommend per day?\",\"answer\":\"Aim for a minimum of 60–75 grams of protein per day, as stated in the guidelines.\"},{\"question\":\"How much fluid should be consumed daily?\",\"answer\":\"The plan advises aiming for 2–3 liters of fluid per day.\"},{\"question\":\"Does the plan include nutritional totals for each day?\",\"answer\":\"Yes. Each day provides daily totals for carbs, fiber, protein, and fat.\"}]","7-Day 1200 Calorie Meal Plan - Your day on a plate | PDF",1790549655]