How I Lost 23 lbs in 1 Month: Week 2 Meal Plan

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Staying Consistent with High-Protein, Simple Meals

Hello, amazing readers!

After sharing my Week 1 meal plan and seeing how many of you connected with it, I wanted to follow up with Week 2 of what I actually ate while continuing my weight loss journey. Week 2 was all about keeping things simple, prioritizing protein, and sticking with meals I genuinely enjoyed so I didn’t feel restricted or overwhelmed.

Just like Week 1, I stayed around 1,200 calories per day with a strong focus on high-protein meals (about 135g daily). This approach helped me stay full, energized, and consistent without feeling like I was “on a diet.”

Here’s exactly what Week 2 looked like for me.

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My 1200-Calorie, High-Protein Meal Plan

Week 2

Day 8

Breakfast:
Greek yogurt (200g) with 1/4 cup strawberries and 1 tablespoon chia seeds.
Calories: 200 | Protein: 25g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Grilled chicken breast (150g) over mixed greens (2 cups) with olive oil and lemon dressing.
Calories: 350 | Protein: 45g

Afternoon Snack:
Cottage cheese (100g) with sliced cucumber.
Calories: 100 | Protein: 12g

Dinner:
Baked salmon (100g) with roasted asparagus (1 cup) and quinoa (1/2 cup).
Calories: 480 | Protein: 47g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 9

Breakfast:
Protein smoothie with almond milk, spinach, protein powder, and half a banana.
Calories: 250 | Protein: 25g

Morning Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g

Lunch:
Turkey breast (150g) with mixed greens, cherry tomatoes, and balsamic vinaigrette.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g

Dinner:
Lean ground turkey (150g) with roasted sweet potatoes (1/2 cup) and green beans (1 cup).
Calories: 410 | Protein: 55g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 10

Breakfast:
Scrambled eggs (2 eggs) with sautéed spinach and mushrooms.
Calories: 250 | Protein: 20g

Morning Snack:
Protein shake (water + protein powder).
Calories: 120 | Protein: 20g

Lunch:
Tuna salad (150g tuna mixed with Greek yogurt) served over arugula.
Calories: 300 | Protein: 45g

Afternoon Snack:
String cheese (1 piece).
Calories: 80 | Protein: 7g

Dinner:
Grilled shrimp (150g) with brown rice (1/2 cup) and broccoli (1 cup).
Calories: 450 | Protein: 43g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 11

Breakfast:
Oatmeal (1/2 cup) with protein powder and flaxseeds.
Calories: 250 | Protein: 20g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Grilled chicken breast (150g) with mixed greens and olive oil vinaigrette.
Calories: 350 | Protein: 45g

Afternoon Snack:
Cottage cheese (100g).
Calories: 100 | Protein: 12g

Dinner:
Baked cod (150g) with roasted Brussels sprouts (1 cup) and lentils (1/2 cup).
Calories: 430 | Protein: 52g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 12

Breakfast:
Greek yogurt (200g) with blueberries and chia seeds.
Calories: 200 | Protein: 25g

Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g

Lunch:
Grilled shrimp salad with mixed greens, cucumber, and lemon dressing.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of walnuts (20g).
Calories: 140 | Protein: 4g

Dinner:
Turkey meatballs (150g) with zucchini noodles and marinara sauce.
Calories: 440 | Protein: 46g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 13

Breakfast:
Protein smoothie with kale, almond milk, protein powder, and mango.
Calories: 250 | Protein: 25g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Lean beef (120g) with mixed greens and olive oil dressing.
Calories: 350 | Protein: 45g

Afternoon Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g

Dinner:
Baked salmon (100g) with roasted cauliflower (1 cup) and quinoa (1/2 cup).
Calories: 430 | Protein: 49g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 14

Breakfast:
Scrambled eggs (2 eggs) with spinach and whole-grain toast (1 slice).
Calories: 250 | Protein: 20g

Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g

Lunch:
Turkey breast (150g) on mixed greens with balsamic vinaigrette.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g

Dinner:
Grilled chicken breast (150g) with roasted sweet potatoes (1/2 cup) and green beans.
Calories: 390 | Protein: 50g

Total for the Day:
Calories: 1200 | Protein: 135g

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Week 2 Takeaway

Week 2 taught me that weight loss doesn’t have to be complicated. Repeating meals, keeping protein high, and planning ahead made it easier to stay on track without feeling deprived. I wasn’t chasing perfection. I was chasing consistency.

I’ll continue sharing weekly and monthly updates here on the blog and across my social media platforms. If you found this helpful, make sure to check out Week 1’s full meal plan and stay tuned for what’s coming next.

Thank you for walking this journey with me. Every step forward counts, and we’re in this together 💛

Coming Up: Week 3

By Week 3, the habits were set and the cravings were quieter. I wasn’t constantly wondering what to eat or if what I was doing was “working.” This week proved that repetition doesn’t mean failure, it means progress.

In Week 3, I’ll be sharing the meals that helped me keep momentum going while staying full, energized, and consistent.

👉 Week 3 is where routine turns into results.

Here is how you can prepare these meals to ensure they match the numbers listed.

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1. Get a Digital Food Scale

This is the most important step. Volume measurements (cups/spoons) are often inaccurate for protein and calorie-dense foods.

• Raw vs. Cooked: The weights in your plan (e.g., 150g chicken) generally refer to the cooked weight. Meat loses about 25% of its weight during cooking. To get 150g of cooked chicken, you should start with roughly 200g of raw chicken.
• Zeroing: Place your plate on the scale, “tare” or zero it out, and then add your food to get the exact gram count.

2. Watch Your “Hidden” Add-ons

The calories in your plan are calculated based on the main ingredients. Small additions can accidentally double the calories:

• Oils and Fats: One tablespoon of olive oil has 120 calories. If your lunch calls for “olive oil and lemon,” use exactly 1 teaspoon of oil (0~40 calories) and unlimited lemon juice. Stick to cooking sprays or steaming when possible.
• Dressings: Use vinegar, lemon juice, or mustard for flavor. Avoid creamy dressings like Ranch or Caesar, which can add 150+ calories per serving.
• Protein Powder: Not all powders are equal. Check your label; the plan assumes a scoop is roughly 120 calories and 20–25g of protein.

3. Specific Preparation Tips

The Proteins (Chicken, Turkey, Fish, Shrimp)

• Method: Bake, grill, or air-fry.
• Seasoning: Use dry rubs (garlic powder, onion powder, paprika, cumin, herbs) rather than marinades that contain sugar or heavy oils.
• Preparation: Cook a large batch of chicken and turkey at the start of the week. Scale out your 150g portions into containers so they are ready to grab.

The Grains & Starches (Quinoa, Brown Rice, Sweet Potato)

• Measure Cooked: The 1/2 cup measurements for quinoa and rice should be taken after they are cooked.
• Sweet Potatoes: Since sizes vary wildly, it’s safer to weigh them. 1/2 cup of mashed sweet potato is roughly 100–125g.

The Veggies (Greens, Broccoli, Asparagus)

• Volume: These are “high-volume” foods. You can usually be more generous with these because they are low in calories but high in fiber, which will keep you full on 1200 calories.
• Avoid Butter: Steam your broccoli or roast your asparagus with a light mist of oil spray and salt/pepper rather than tossing them in butter.

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Quick Reference Table for Accuracy

Item	Best Measurement Method	Tip
Greek Yogurt	Weight (grams)	Use Plain Non-Fat for the best protein-to-calorie ratio.
Meat/Fish	Weight (grams)	Weigh after cooking for the most accuracy.
Nuts	Weight (grams)	20g of almonds is roughly 15–17 nuts.
Protein Powder	Scoop/Weight	Check the specific brand’s nutrition label.
Oils	Measuring Spoon	Never “pour by eye.”

What are your thoughts about How I Lost 23 lbs in 1 Month: Week 2 Meal Plan? Please share in the comments below. I really would love to know.

Until next time, shine amongst the stars!

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Disclaimer:

This is my personal health journey. If you want to start your own health journey or exercise routine, please consult a doctor.

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Week 2 of the meals that helped me lose 23 lbs in one month 🤍 High-protein, simple foods, and real-life consistency. Sharing exactly what I ate to stay on track. Full meal plan on the blog! ✨ ❤️ #LavandaMIchelle