Spinach Feta Omelette, Grilled Chicken Quinoa Salad & Salmon
A balanced meal plan designed for a total of 1200 calories, consisting of three nutritious meals that meet macronutrient goals of 30% protein, 40% carbs, and 30% fat.
6/4/2025•17 views
Breakfast: Spinach and Feta Omelette with Whole Grain Toast
Nutrition Information
Calories
350
Protein
26g
Carbs
28g
Fat
16g
Ingredients
- 2 large eggs
- 1/2 cup fresh spinach, chopped
- 1 oz feta cheese, crumbled
- 1 slice whole grain bread
- 1 tsp olive oil
- Salt and pepper, to taste
Instructions
Heat olive oil in a non-stick skillet over medium heat.
Add chopped spinach and sauté until wilted, about 2 minutes.
In a bowl, whisk together the eggs, salt, and pepper.
Pour the eggs over the spinach in the skillet and cook until the edges begin to set.
Sprinkle feta cheese on top, then fold the omelette in half and cook until fully set, about 2 more minutes.
Toast the whole grain bread, serve alongside the omelette.
Lunch: Quinoa Salad with Grilled Chicken
Nutrition Information
Calories
450
Protein
35g
Carbs
38g
Fat
20g
Ingredients
- 4 oz grilled chicken breast, sliced
- 1/2 cup cooked quinoa
- 1/2 cup mixed vegetables (bell peppers, cucumbers, cherry tomatoes)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper, to taste
- 1/4 avocado, sliced
Instructions
In a large bowl, combine cooked quinoa, mixed vegetables, and sliced grilled chicken.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Top with sliced avocado before serving.
Dinner: Baked Salmon with Asparagus and Brown Rice
Nutrition Information
Calories
400
Protein
32g
Carbs
34g
Fat
18g
Ingredients
- 4 oz salmon fillet
- 1 cup asparagus, trimmed
- 1/2 cup cooked brown rice
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 tsp lemon zest
- Salt and pepper, to taste
Instructions
Preheat the oven to 400°F (200°C).
Place the salmon fillet on a baking sheet and season with salt, pepper, lemon zest, and minced garlic.
Arrange asparagus around the salmon on the baking sheet and drizzle with olive oil.
Bake in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork.
Serve with cooked brown rice.
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