12-Week Nutrition Program Sample
1100-1200 Calorie Target.
WEEK 1
Breakfast:
Scrambled eggs (2 eggs)
Whole grain toast (1 slice)
Greek yogurt (1/2 cup)
Snack:
Apple
Almonds (1 ounce)
Lunch:
Grilled chicken breast (4 oz)
Quinoa (1/2 cup)
Steamed broccoli (1 cup)
Snack:
Carrot sticks (1 cup)
Hummus (2 tbsp)
Dinner:
Baked salmon (4 oz)
Sweet potato (1 medium)
Mixed greens salad with olive oil dressing
WEEK 2
Breakfast:
Scrambled eggs (2 eggs) with spinach and cherry tomatoes
Whole-grain toast (1 slice)
Greek yogurt (150g) with sliced strawberries
Lunch:
Grilled chicken breast (4oz)
Quinoa (1/2 cup)
Steamed broccoli and carrots.
Snack:
Cottage cheese (100g)
Apple slices
Dinner:
Baked salmon (5oz)
Sweet potato (1 medium)
Mixed green salad with olive oil dressing
Snack:
Almonds (20g)
WEEK 3
Breakfast:
Plant-based protein smoothie:
Pea protein powder (1 scoop)
Almond milk (1 cup)
Mixed berries (1/2 cup)
Spinach (handful)
Lunch:
Chickpea and vegetable stir-fry:
Chickpeas (1/2 cup)
Broccoli, bell peppers, and snap peas
Quinoa (1/2 cup)
Snack:
Vegan yogurt parfait:
Almond or coconut yogurt (1 cup)
Granola (2 tablespoons)
Sliced banana.
Dinner:
Lentil and sweet potato curry:
Lentils (1/2 cup)
Sweet potatoes, tomatoes, and onions
Brown rice (1/2 cup)
Snack:
Mixed nuts and seeds:
Almonds, walnuts, chia seeds, and pumpkin seeds (1/4 cup)
WEEK 4
Breakfast:
Vegan Protein Smoothie:
Pea protein powder (1 scoop)
Almond milk (1 cup)
Frozen berries (1/2 cup)
Spinach (handful)
Lunch:
Chickpea Salad:
Chickpeas (1/2 cup)
Mixed greens (spinach, kale)
Cherry tomatoes, cucumber, and bell peppers
Olive oil and lemon dressing
Snack:
Edamame Bowl:
Edamame beans (1 cup)
Carrot and cucumber sticks
Dinner:
Quinoa and Vegetable Stir-Fry:
Quinoa (1/2 cup)
Tofu (100g), cubed
Broccoli, snap peas, and bell peppers
Low-sodium soy sauce for flavor
Snack:
Avocado and Whole Grain Crackers:
Sliced avocado (1/2)
Whole grain crackers (4-5)
WEEK 5
Breakfast:
Smoothie Bowl:
Plant-based protein powder (1 scoop)
Almond milk (1 cup)
Frozen berries (1/2 cup)
Spinach (handful)
Chia seeds (1 tablespoon)
Lunch:
Chickpea and Quinoa Salad:
Chickpeas (1/2 cup)
Quinoa (1/2 cup)
Mixed greens, cherry tomatoes, cucumber
Olive oil and lemon dressing
Snack:
Carrot and Hummus:
Carrot sticks (1 cup)
Hummus (2 tablespoons)
Dinner:
Lentil and Vegetable Stir-Fry:
Lentils (1/2 cup)
Broccoli, bell peppers, and snap peas
Brown rice (1/2 cup)
Snack:
Avocado and Rice Cakes:
Sliced avocado (1/2)
Rice cakes (2)
WEEK 6
Breakfast:
Protein Smoothie:
Whey protein powder (1.5 ounces)
Almond milk (8 ounces)
Frozen berries (2 ounces)
Spinach (1 ounce)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Turkey and Veggie Wrap:
Turkey slices (3 ounces)
Whole-grain wrap
Lettuce, tomato, and mustard
Dinner:
Steak with Sweet Potato and Broccoli:
Lean steak (4 ounces)
Baked sweet potato (5 ounces)
Steamed broccoli (1 cup)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
WEEK 7
Breakfast:
Protein Smoothie:
Tofu (3 ounces)
Almond milk (8 ounces)
Mixed berries (2 ounces)
Spinach (1 ounce)
Lunch:
Ground Chicken and Brown Rice Bowl:
Ground chicken (4 ounces)
Brown rice (5 ounces, cooked)
Mixed vegetables (broccoli, carrots, bell peppers)
Snack:
Pork and Veggie Stir-Fry:
Pork tenderloin (4 ounces)
Stir-fried vegetables (zucchini, snap peas, mushrooms)
Dinner:
Tofu and Quinoa Salad:
Tofu (3 ounces)
Quinoa (4 ounces, cooked)
Mixed greens, cherry tomatoes, cucumber
Olive oil and lemon dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
WEEK 8
Breakfast:
Chicken and Vegetable Omelette:
Chicken breast (3 ounces, cooked)
Eggs (2)
Mixed vegetables (bell peppers, spinach, tomatoes)
Lunch:
Ground Turkey and Sweet Potato Bowl:
Ground turkey (4 ounces, cooked)
Sweet potato (5 ounces, baked)
Steamed broccoli.
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cucumber, cherry tomatoes
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Turkey and Vegetable Skewers:
Turkey breast chunks (3 ounces, cooked)
Bell peppers and zucchini, grilled.
WEEK 9
Breakfast:
Scrambled Eggs with Vegetables:
Eggs (2)
Bell peppers, onions, and spinach (1 cup, cooked)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
Dinner:
Ground Turkey and Quinoa Bowl:
Ground turkey (4 ounces, cooked)
Quinoa (4 ounces, cooked)
Steamed broccoli and carrots.
Snack:
Baked Chicken Breast Strips:
Chicken breast strips (3 ounces, baked)
Carrot and celery sticks
WEEK 10
Breakfast:
Steak and Vegetable Scramble:
Lean beef steak strips (4 ounces, cooked)
Bell peppers, onions, and spinach (1 cup, cooked)
Olive oil for cooking (1 teaspoon)
Lunch:
Grilled Chicken Salad:
Grilled chicken (5 ounces)
Mixed greens, cherry tomatoes, cucumber
Balsamic vinaigrette dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Grilled Steak with Quinoa and Vegetables:
Grilled steak (5 ounces)
Quinoa (4 ounces, cooked)
Grilled vegetables (zucchini, bell peppers)
Snack:
Baked Sweet Potato Wedges:
Sweet potato wedges (4 ounces, baked)
Cinnamon (optional)
WEEK 11
Breakfast:
Chicken and Veggie Omelette:
Chicken breast (3 ounces, cooked)
Eggs (2)
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Protein Shake:
Whey protein powder (1 scoop)
Almond milk (8 ounces)
Banana (1)
Ice cubes (optional)
WEEK 12
Breakfast:
Turkey and Vegetable Scramble:
Turkey breast (4 ounces, cooked)
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
Olive oil for cooking (1 teaspoon)
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Lunch:
Grilled Turkey Breast Salad:
Turkey breast (5 ounces, grilled)
Mixed greens, cherry tomatoes, cucumber
Balsamic vinaigrette dressing (1 tablespoon)
Snack:
Beef Jerky Snack:
Beef jerky (1 ounce)
Dinner:
Protein Shake:
Whey protein powder (1 scoop)
Almond milk (8 ounces)
Banana (1)
Ice cubes (optional)
Evening Snack:
Mixed Nuts:
Almonds, walnuts, or mixed nuts (1 ounce)
WEEK 1
Breakfast:
Scrambled eggs (2 eggs)
Whole grain toast (1 slice)
Greek yogurt (1/2 cup)
Snack:
Apple
Almonds (1 ounce)
Lunch:
Grilled chicken breast (4 oz)
Quinoa (1/2 cup)
Steamed broccoli (1 cup)
Snack:
Carrot sticks (1 cup)
Hummus (2 tbsp)
Dinner:
Baked salmon (4 oz)
Sweet potato (1 medium)
Mixed greens salad with olive oil dressing
WEEK 2
Breakfast:
Scrambled eggs (2 eggs) with spinach and cherry tomatoes
Whole-grain toast (1 slice)
Greek yogurt (150g) with sliced strawberries
Lunch:
Grilled chicken breast (4oz)
Quinoa (1/2 cup)
Steamed broccoli and carrots.
Snack:
Cottage cheese (100g)
Apple slices
Dinner:
Baked salmon (5oz)
Sweet potato (1 medium)
Mixed green salad with olive oil dressing
Snack:
Almonds (20g)
WEEK 3
Breakfast:
Plant-based protein smoothie:
Pea protein powder (1 scoop)
Almond milk (1 cup)
Mixed berries (1/2 cup)
Spinach (handful)
Lunch:
Chickpea and vegetable stir-fry:
Chickpeas (1/2 cup)
Broccoli, bell peppers, and snap peas
Quinoa (1/2 cup)
Snack:
Vegan yogurt parfait:
Almond or coconut yogurt (1 cup)
Granola (2 tablespoons)
Sliced banana.
Dinner:
Lentil and sweet potato curry:
Lentils (1/2 cup)
Sweet potatoes, tomatoes, and onions
Brown rice (1/2 cup)
Snack:
Mixed nuts and seeds:
Almonds, walnuts, chia seeds, and pumpkin seeds (1/4 cup)
WEEK 4
Breakfast:
Vegan Protein Smoothie:
Pea protein powder (1 scoop)
Almond milk (1 cup)
Frozen berries (1/2 cup)
Spinach (handful)
Lunch:
Chickpea Salad:
Chickpeas (1/2 cup)
Mixed greens (spinach, kale)
Cherry tomatoes, cucumber, and bell peppers
Olive oil and lemon dressing
Snack:
Edamame Bowl:
Edamame beans (1 cup)
Carrot and cucumber sticks
Dinner:
Quinoa and Vegetable Stir-Fry:
Quinoa (1/2 cup)
Tofu (100g), cubed
Broccoli, snap peas, and bell peppers
Low-sodium soy sauce for flavor
Snack:
Avocado and Whole Grain Crackers:
Sliced avocado (1/2)
Whole grain crackers (4-5)
WEEK 5
Breakfast:
Smoothie Bowl:
Plant-based protein powder (1 scoop)
Almond milk (1 cup)
Frozen berries (1/2 cup)
Spinach (handful)
Chia seeds (1 tablespoon)
Lunch:
Chickpea and Quinoa Salad:
Chickpeas (1/2 cup)
Quinoa (1/2 cup)
Mixed greens, cherry tomatoes, cucumber
Olive oil and lemon dressing
Snack:
Carrot and Hummus:
Carrot sticks (1 cup)
Hummus (2 tablespoons)
Dinner:
Lentil and Vegetable Stir-Fry:
Lentils (1/2 cup)
Broccoli, bell peppers, and snap peas
Brown rice (1/2 cup)
Snack:
Avocado and Rice Cakes:
Sliced avocado (1/2)
Rice cakes (2)
WEEK 6
Breakfast:
Protein Smoothie:
Whey protein powder (1.5 ounces)
Almond milk (8 ounces)
Frozen berries (2 ounces)
Spinach (1 ounce)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Turkey and Veggie Wrap:
Turkey slices (3 ounces)
Whole-grain wrap
Lettuce, tomato, and mustard
Dinner:
Steak with Sweet Potato and Broccoli:
Lean steak (4 ounces)
Baked sweet potato (5 ounces)
Steamed broccoli (1 cup)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
WEEK 7
Breakfast:
Protein Smoothie:
Tofu (3 ounces)
Almond milk (8 ounces)
Mixed berries (2 ounces)
Spinach (1 ounce)
Lunch:
Ground Chicken and Brown Rice Bowl:
Ground chicken (4 ounces)
Brown rice (5 ounces, cooked)
Mixed vegetables (broccoli, carrots, bell peppers)
Snack:
Pork and Veggie Stir-Fry:
Pork tenderloin (4 ounces)
Stir-fried vegetables (zucchini, snap peas, mushrooms)
Dinner:
Tofu and Quinoa Salad:
Tofu (3 ounces)
Quinoa (4 ounces, cooked)
Mixed greens, cherry tomatoes, cucumber
Olive oil and lemon dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
WEEK 8
Breakfast:
Chicken and Vegetable Omelette:
Chicken breast (3 ounces, cooked)
Eggs (2)
Mixed vegetables (bell peppers, spinach, tomatoes)
Lunch:
Ground Turkey and Sweet Potato Bowl:
Ground turkey (4 ounces, cooked)
Sweet potato (5 ounces, baked)
Steamed broccoli.
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cucumber, cherry tomatoes
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Turkey and Vegetable Skewers:
Turkey breast chunks (3 ounces, cooked)
Bell peppers and zucchini, grilled.
WEEK 9
Breakfast:
Scrambled Eggs with Vegetables:
Eggs (2)
Bell peppers, onions, and spinach (1 cup, cooked)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Almond slices (1 ounce)
Dinner:
Ground Turkey and Quinoa Bowl:
Ground turkey (4 ounces, cooked)
Quinoa (4 ounces, cooked)
Steamed broccoli and carrots.
Snack:
Baked Chicken Breast Strips:
Chicken breast strips (3 ounces, baked)
Carrot and celery sticks
WEEK 10
Breakfast:
Steak and Vegetable Scramble:
Lean beef steak strips (4 ounces, cooked)
Bell peppers, onions, and spinach (1 cup, cooked)
Olive oil for cooking (1 teaspoon)
Lunch:
Grilled Chicken Salad:
Grilled chicken (5 ounces)
Mixed greens, cherry tomatoes, cucumber
Balsamic vinaigrette dressing (1 tablespoon)
Snack:
Greek Yogurt Parfait:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Grilled Steak with Quinoa and Vegetables:
Grilled steak (5 ounces)
Quinoa (4 ounces, cooked)
Grilled vegetables (zucchini, bell peppers)
Snack:
Baked Sweet Potato Wedges:
Sweet potato wedges (4 ounces, baked)
Cinnamon (optional)
WEEK 11
Breakfast:
Chicken and Veggie Omelette:
Chicken breast (3 ounces, cooked)
Eggs (2)
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
Lunch:
Grilled Chicken Salad:
Grilled chicken breast (4 ounces)
Mixed greens, cherry tomatoes, cucumber
Olive oil and balsamic vinegar dressing (1 tablespoon)
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Dinner:
Protein Shake:
Whey protein powder (1 scoop)
Almond milk (8 ounces)
Banana (1)
Ice cubes (optional)
WEEK 12
Breakfast:
Turkey and Vegetable Scramble:
Turkey breast (4 ounces, cooked)
Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
Olive oil for cooking (1 teaspoon)
Snack:
Greek Yogurt with Berries:
Greek yogurt (6 ounces)
Mixed berries (2 ounces)
Lunch:
Grilled Turkey Breast Salad:
Turkey breast (5 ounces, grilled)
Mixed greens, cherry tomatoes, cucumber
Balsamic vinaigrette dressing (1 tablespoon)
Snack:
Beef Jerky Snack:
Beef jerky (1 ounce)
Dinner:
Protein Shake:
Whey protein powder (1 scoop)
Almond milk (8 ounces)
Banana (1)
Ice cubes (optional)
Evening Snack:
Mixed Nuts:
Almonds, walnuts, or mixed nuts (1 ounce)