Hey friends! If you’ve been on this journey with me, you know that when it comes to healthy eating, I’m all about keeping it simple. You’ve got enough to think about with two workouts a day, right? Who wants to spend hours in the kitchen after a long day? Trust me, I get it.
Over the past few weeks, I’ve dropped 21 pounds in 28 days—and honestly, this meal plan was the secret sauce. It kept me energized, focused, and consistent without overcomplicating food or recipes. This isn’t fancy; it’s real food for real life.
My 7-Day High-Protein, 1200-Calorie Meal Plan
My goal was ~1200 calories and 110–135g protein per day, eaten in my 12 PM–4 PM eating window. Protein was key for fullness and recovery from workouts.
Day 1
- 12 PM: Grilled chicken breast (150g), ½ cup quinoa, 1 cup steamed green beans
- 1:30 PM Snack: Protein shake + 100g cottage cheese
- 3:30 PM: Baked salmon (100g), roasted broccoli, ½ avocado
- Optional: Greek yogurt + 1 tsp chia seeds
Totals: 1200 Cal | 135g Protein
Day 2
- 12 PM: 2 scrambled eggs + spinach, 1 slice Ezekiel bread, 2 turkey sausage links
- 1:30 PM Snack: Protein shake + boiled egg
- 3:30 PM: 100g lean ground turkey + zucchini noodles + low-sugar marinara
- Optional: String cheese
Totals: 1100 Cal | 115g Protein
Day 3
- 12 PM: Tuna salad with Greek yogurt on arugula + cherry tomatoes
- 1:30 PM Snack: Cottage cheese + blueberries + protein shake
- 3:30 PM: Grilled chicken (150g), ½ cup rice, stir-fried spinach & mushrooms
Totals: 1000 Cal | 125g Protein
Day 4
- 12 PM: Egg white scramble + veggies + 1 slice whole-grain toast
- 1:30 PM Snack: Whey protein shake + 10 almonds
- 3:30 PM: Baked cod (150g), ½ cup lentils, 1 cup steamed asparagus
- Optional: 100g Greek yogurt
Totals: 1050 Cal | 110g Protein
Day 5
- 12 PM: Grilled turkey burger (no bun) + roasted cauliflower + ½ small sweet potato
- 1:30 PM Snack: Protein shake + boiled egg
- 3:30 PM: Baked chicken thighs (skinless), sautéed kale, ½ cup black beans
Totals: 1030 Cal | 120g Protein
Day 6
- 12 PM: Egg white omelet (4 whites, 1 yolk) + 2 turkey bacon strips + high-protein toast
- 1:30 PM Snack: Cottage cheese + protein shake
- 3:30 PM: Baked salmon (100g), ½ cup quinoa, steamed zucchini
Totals: 1000 Cal | 115g Protein
Day 7
- 12 PM: Greek yogurt bowl (150g yogurt, 1 tbsp flaxseeds, ¼ cup berries)
- 1:30 PM Snack: Protein shake + boiled egg
- 3:30 PM: Grilled chicken (150g), roasted carrots, cauliflower mash
- Optional: String cheese or Greek yogurt
Totals: 970–1000 Cal | 110–115g Protein
Tips That Made This Work
- Meal prep proteins in batches: Chicken, salmon, ground turkey → huge time saver
- Season your meals: Paprika, garlic powder, cayenne → no boring food
- Drink plenty of water: 1 gallon/day keeps energy up and helps with 75 HARD
- Track intake: MyFitnessPal or similar apps keep you accountable
- Stick to your eating window: 12 PM–4 PM simplifies your routine & controls cravings
This plan fueled my workouts, kept me focused, and made healthy eating simple. It’s what worked for me, and it can help you get started too.
What’s one thing you’re most excited to try first? We’re in this together!
How I Lost 21 Pounds in 28 Days on 75 HARD: My Exact Meal Plan
Until next time, shine amongst the stars!
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🍴 Want to lose weight and stay energized on 75 HARD? Here’s my 7-day, high-protein, 1200-calorie meal plan that helped me drop 21 lbs in 28 days! Simple, clean, and easy to follow. #75HARD #mealplan #weightloss