Menu for a Week - 1200 Calories per Day

1.For Monday: Preheat the oven to 400°F (200°C). Season the chicken breast with salt and pepper. Place the chicken breast on a baking sheet and drizzle with olive oil. Bake for 20-25 minutes or until cooked through. Meanwhile, cook quinoa according to package instructions. In a separate pan, sauté the mixed vegetables until tender. Serve the baked chicken with quinoa and sautéed vegetables.

2.For Tuesday: Preheat the oven to 400°F (200°C). Season the salmon fillet with salt, pepper, and lemon juice. Place the salmon fillet on a baking sheet and sprinkle with dill. Bake for 15-20 minutes or until cooked through. Meanwhile, boil the sweet potatoes until tender. Steam the green beans until crisp. Serve the baked salmon with boiled sweet potatoes and steamed green beans.

3.For Wednesday: Lay the tortilla flat and spread the light mayo evenly over the surface. Layer the turkey breast slices, low-fat cheese, and mixed salad greens on top of the mayo. Season with salt and pepper. Roll the tortilla tightly and cut into pinwheels. Serve the pinwheels with a side salad.

4.For Thursday: Season the beef steak with salt and pepper. Grill or pan-fry the steak to desired doneness. Meanwhile, cook the brown rice according to package instructions. Steam the broccoli until tender. In a small bowl, mix together soy sauce and sesame oil. Slice the beef steak and serve with brown rice, steamed broccoli, and drizzle with the soy sauce mixture.

5.For Friday: Press tofu to remove excess moisture. Cut tofu into cubes and pan-fry until golden brown. Cook buckwheat noodles according to package instructions. In a separate pan, stir-fry the vegetables until tender-crisp. Add cooked tofu and teriyaki sauce to the pan and toss to coat. Serve the stir-fried tofu and vegetables over buckwheat noodles.

6.For Saturday: Preheat the oven to 400°F (200°C). Season the white fish fillet with salt, pepper, and lemon juice. Place the fish fillet on a baking sheet and drizzle with olive oil. Bake for 15-20 minutes or until cooked through. Meanwhile, cook quinoa according to package instructions. Roast the Brussels sprouts until crispy. Serve the baked fish with quinoa and roasted Brussels sprouts.

7.For Sunday: In a non-stick pan, fry the eggs sunny-side up. Toast the whole grain bread slices. Top the toast with sliced avocado. Serve the avocado toast with fried eggs and a side of mixed vegetables.