1200 Calorie Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
150g low fat natural
yoghurt
200g mixed berries
Breakfast
2 boiled eggs
1 slice multigrain toast
Breakfast
Banana and berry
smoothie (see recipe)
Breakfast
Egg white omelette (see
recipe)
Breakfast
Poached eggs x 2
Multigrain English muffin
Breakfast
Banana and cinnamon
porridge (see recipe)
Snack
RapidTone Bites
Snack
RapidTone Bites
Breakfast
Scrambled eggs with
baby spinach and
capsicum (see recipe)
Snack
RapidTone Bites
Snack
RapidTone Bites
Snack
RapidTone Bites
Lunch
Vegetable frittata (see
recipe)
Lunch
Chicken and asparagus
salad (see recipe)
Lunch
Thai beef salad (see
recipe)
Lunch
Warm chicken and lentil
salad (see recipe)
Snack
RapidTone Protein Shake
or Bar
Snack
RapidTone Protein Shake
or Bar
Lunch
Greek salad with grilled
chicken (see recipe)
Carrot soup (see recipe)
Snack
RapidTone Protein Shake
or Bar
Snack
RapidTone Protein Shake
or Bar
Dinner
150g grilled chicken
breast (no skin)
Raw salad (see recipe)
Dinner
Lime and chilli fish with
baby bok choy (see
recipe)
½ cup boiled brown rice
Dinner
Lamb with warm lentil
salad (see recipe)
80g baked sweet potato
Dinner
Chicken and vegetable
soup (see recipe)
Avocado and cucumber
salad (see recipe)
Dinner
150g oven baked salmon
Green side salad (see
recipe)
Lemon juice to serve
Total = 1218
calories
Total = 1183
calories
Total = 1204
calories
Snack
RapidTone Bites
Lunch
Tuna and mixed bean
salad (see recipe)
1 medium banana
Snack
RapidTone Protein Shake
or Bar
Dinner
150g lean rump steak
Steamed vegetables (see
recipe)
Total = 1200
calories
Total = 1186
calories
Total = 1205
calories
Snack
RapidTone Bites
Lunch
Quinoa salad with
chickpeas, eggplant and
feta (see recipe)
Snack
RapidTone Protein Shake
or Bar
Dinner
Tofu stir fry (see recipe)
Total = 1196
calories
Snack
RapidTone Protein Shake
or Bar
1400 Calorie Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
Spiced apple porridge
(see recipe)
Breakfast
Scrambled eggs with
baby spinach and
capsicum (see recipe)
Breakfast
2 boiled eggs
2 slices multigrain toast
¼ Avocado
Breakfast
Blueberry smoothie (see
recipe)
Breakfast
Poached eggs x 2
Multigrain English muffin
Snack
RapidTone Bites
Snack
RapidTone Bites
Snack
RapidTone Bites
Snack
RapidTone Bites
Breakfast
Egg white omelette (see
recipe)
1 slice multigrain bread
Breakfast
150g low fat natural
yoghurt
200g mixed berries
30g rolled oats, raw
Lunch
Falafel and hommus
wrap (see recipe)
Lunch
Tuna, lemon and
avocado salad (see
recipe)
Lunch
Lamb and vegetable
couscous (see recipe)
Lunch
Spiced chickpea and
vegetable soup (see
recipe)
Snack
RapidTone Bites
Lunch
Chicken and sesame
salad (see recipe)
Snack
RapidTone Protein Shake
or Bar
Dinner
150g baked salmon
Roast pumpkin and
quinoa salad (see recipe)
Snack
2 cups air popped
popcorn
Total = 1406
calories
Snack
RapidTone Protein Shake
or Bar
Dinner
Lamb cutlets with chilli
chickpeas and spinach
(see recipe)
80g baked sweet potato
Snack
2 tbsp cottage cheese
50g carrot
Total = 1390
calories
Snack
RapidTone Protein Shake
or Bar
Dinner
Pumpkin and tofu
skewers (see recipe)
Green vegetable stir-fry
(see recipe)
Snack
RapidTone Protein Shake
or Bar
Dinner
150g grilled chicken
breast
Mediterranean salad
(see recipe)
80g sweet potato
Snack
200g strawberries
Snack
1 rice cake
1 tsp of peanut butter
Total = 1399
calories
Total = 1409
calories
Snack
RapidTone Protein Shake
or Bar
Dinner
Cajun fish with avocado
and capsicum salsa (see
recipe)
Green salad (see recipe)
Snack
10 almonds
Total = 1411
calories
Snack
RapidTone Bites
Lunch
2 rice cakes
2 tbsp low fat cottage
cheese
½ medium avocado
1 can of salmon/tuna in
brine
Or
60g lean meat of your
choice
Snack
RapidTone Protein Shake
or Bar
Dinner
150g grilled chicken
breast
Chinese vegetable stirfry (see recipe)
Total = 1399
calories
Snack
RapidTone Bites
Lunch
60g grilled chicken
Raw salad (see recipe)
Snack
RapidTone Protein Shake
or Bar
Dinner
150g grilled lean beef
½ cup boiled brown rice
Green salad (see recipe)
Snack
1 tbsp hommus
1 rice cake
Total = 1416
calories
1500 Calorie Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
150g low fat natural
yoghurt
200g mixed berries
30g rolled oats, raw
1 tbsp sunflower seeds
Breakfast
Apple and cranberry cold
breakfast quinoa (see
recipe)
Breakfast
Poached eggs x 2
2 slices multigrain toast
150g grilled mushrooms
4 medium slices of tomato
(grilled or fresh)
Breakfast
Cottage cheese pancakes
(see recipe)
100g mixed berries
Breakfast
2 boiled eggs
2 slices multigrain toast
¼ Avocado
Breakfast
Egg white omelette (see
recipe)
2 slices multigrain bread
Snack
RapidTone Bites
Snack
RapidTone Bites
Breakfast
Scrambled eggs with baby
spinach and capsicum (see
recipe)
Multigrain English muffin
Lunch
Green frittata (see recipe)
Avocado, walnut and
spinach salad (see recipe)
Lunch
150g grilled chicken breast
Green salad (see recipe)
Snack
RapidTone Bites
Lunch
Chicken and asparagus
salad (see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g baked salmon
Chinese vegetable stir fry
(see recipe)
Snack
2 stalks of celery
2 tbsp Tzatziki
Total = 1515
calories
Snack
RapidTone Bites
Lunch
Tuna, rocket and tomato
salad (see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled lean beef
50g grilled mushrooms
Steamed vegetables (see
recipe)
Snack
10 almonds
Total = 1475
calories
Snack
RapidTone Bites
Lunch
Quinoa salad with
chickpeas, eggplant and
feta (see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled chicken breast
Steamed vegetables (see
recipe)
Green side salad (see
recipe)
Snack
200g strawberries
Total = 1484
calories
Snack
RapidTone Protein Shake or
Bar
Dinner
Chilli con carne (see recipe)
Serve with:
1 wholegrain tortilla wrap
Or
½ cup boiled brown rice
Snack
1 rice cake
1 tsp of peanut butter
Total = 1502
calories
Snack
RapidTone Protein Shake or
Bar
Dinner
Soy and ginger fish with
brown rice and vegetables
(see recipe)
Snack
1 tbsp hommus
1 rice cake
Total = 1489
calories
Snack
RapidTone Bites
Lunch
Lamb with warm lentil
salad (see recipe)
80g baked sweet potato
Snack
RapidTone Protein Shake or
Bar
Dinner
Chilli tofu with Asian greens
(see recipe)
Spiced chickpea and
vegetable soup (see recipe)
Snack
RapidTone Bites
Lunch
Salmon, cottage cheese and
avocado wrap
(1 wholewheat mountain
bread wrap, 1 x 95g can
salmon in brine drained, 1
tbsp low fat cottage
cheese, ½ med avocado,
40g sliced cucumber, 2
lettuce leaves)
Snack
RapidTone Protein Shake or
Bar
Snack
2 tbsp cottage cheese
50g carrot
Dinner
150g grilled chicken breast
Green vegetable stir fry
(see recipe)
Total = 1513
calories
Snack
2 cups air popped popcorn
Total = 1474
calories
1800 Calorie Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
Poached eggs x 2
2 slices multigrain toast
¼ avocado
4 medium slices of tomato
(grilled or fresh)
Breakfast
Blueberry smoothie (see
recipe)
1 slice multigrain toast
1 tbsp cottage cheese
4 slices of tomato
Breakfast
Quinoa and egg scramble
with spinach (see recipe)
Breakfast
2 boiled eggs
2 slices multigrain toast
½ avocado
2 tbsp cottage cheese
Breakfast
Cottage cheese pancakes
(see recipe)
150g mixed berries
50g low fat natural yoghurt
Breakfast
Egg white omelette (see
recipe)
Multigrain English muffin
Snack
RapidTone Bites
Snack
RapidTone Bites
Breakfast
150g low fat natural
yoghurt
200g mixed berries
30g rolled oats, raw
1 tbsp sunflower seeds
1 tsp ground flaxseed
Snack
RapidTone Bites
Snack
RapidTone Bites
Lunch
Brown rice and tuna salad
(see recipe)
Add 1 boiled egg to the
salad
Lunch
150g grilled chicken breast
Zucchini and pine nut salad
(see recipe)
Lunch
2 rice cakes
2 tbsp low fat cottage
cheese
½ medium avocado
1 can of salmon/tuna in
brine, drained
Green salad (see recipe)
Lunch
Falafel and hommus wrap
(see recipe)
Green side salad (see
recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled chicken breast
Roast pumpkin, ricotta and
lentil salad (see recipe)
Snack
14 almonds
Total = 1786
calories
Snack
RapidTone Protein Shake or
Bar
Dinner
2 grilled lamb chops (lean)
Asparagus, avocado and
cherry tomato salad (see
recipe)
100g baked sweet potato
Snack
200g Strawberries
70g low fat cottage cheese
Total = 1831
calories
Snack
RapidTone Bites
Lunch
Green frittata (see recipe)
Asparagus, avocado and
cherry tomato salad (see
recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled chicken breast
Vegetable stir fry (see
recipe)
Carrot soup (see recipe)
Snack
2 rice cakes
2 tsp of peanut butter (no
added salt or sugar variety,
smooth)
Total = 1810
calories
Snack
RapidTone Bites
Lunch
150g grilled chicken breast
Green salad (see recipe)
1 tbsp sunflower seeds
Snack
RapidTone Protein Shake or
Bar
Dinner
Pumpkin and tofu skewers
(see recipe)
Green vegetable stir fry
(see recipe)
Spiced chickpea and
vegetable soup (see recipe)
Snack
2 tbsp Hommus
100g Carrot
Total = 1785
calories
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled lean beef
50g grilled mushrooms
Steamed vegetables (see
recipe)
Sweet potato soup (see
recipe)
Snack
3 tbsp Tzatziki
3 stalks of celery
Total = 1787
calories
Snack
RapidTone Protein Shake or
Bar
Dinner
Quinoa salad with salmon
(see recipe)
Snack
¼ avocado
1 rice cake
Total = 1777
calories
Snack
RapidTone Bites
Lunch
Thai beef salad wrap (see
recipe)
Green side salad (see
recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
Spiced fish with chickpea
salad (see recipe)
100g baked sweet potato
Snack
100g low fat natural
yoghurt
75g mixed berries
Total = 1783
calories
2000 Calorie Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Breakfast
2 boiled eggs
2 slices multigrain toast
½ Avocado
2 tbsp cottage cheese
Breakfast
150g low fat natural
yoghurt
200g mixed berries
50g rolled oats, raw
1 tbsp sunflower seeds
1 tsp ground flaxseed
Breakfast
Quinoa and egg scramble
with spinach (see recipe)
1 slice multigrain toast
Breakfast
Cottage cheese pancakes
(see recipe)
200g raspberries or
blueberries
100g low fat natural
yoghurt
Breakfast
Apple and cranberry cold
breakfast quinoa (see
recipe)
1 boiled/poached egg
1 slice multigrain toast
Breakfast
Banana and berry
smoothie (see recipe)
Egg white omelette (see
recipe)
Snack
RapidTone Bites
Lunch
Chilli con carne (see recipe)
Serve with:
1 wholegrain tortilla wrap
Or
½ cup boiled brown rice
Breakfast
Poached eggs x 2
2 slices multigrain toast
¼ avocado
4 medium slices of tomato,
(grilled or fresh)
50g grilled mushrooms
50g baby spinach
Snack
RapidTone Bites
Lunch
150g grilled chicken breast
Lentil and green bean salad
(see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled lean beef strips
Vegetable stir fry (see
recipe)
½ cup boiled brown rice
Snack
3 rice cakes
3 tsp of peanut butter (no
added salt or sugar variety,
smooth)
Total = 1986
calories
Lunch
Vegetable frittata (see
recipe)
Asparagus, avocado and
cherry tomato salad (see
recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled chicken breast
Roast pumpkin and quinoa
salad (see recipe)
Carrot soup (see recipe)
Snack
RapidTone Bites
Snack
RapidTone Protein Shake or
Bar
Dinner
Pumpkin and tofu skewers
(see recipe)
Chinese vegetable stir fry
(see recipe)
Spiced chickpea and
vegetable soup (see recipe)
Snack
20 Almonds
Snack
3 tbsp Hommus
150g Carrot
Total = 2014
calories
Total = 1980
calories
Snack
RapidTone Bites
Lunch
Brown rice and tuna salad
(see recipe)
Add 2 boiled eggs to the
salad
Snack
RapidTone Protein Shake or
Bar
Dinner
Lamb cutlets with chilli
chickpeas and spinach (see
recipe)
Steamed vegetables (see
recipe)
Snack
150g low fat natural
yoghurt
100g mixed berries
Total = 1966
calories
Snack
RapidTone Bites
Lunch
2 rice cakes
2 tbsp low fat cottage
cheese
½ medium avocado
1 can of salmon/tuna in
brine, drained
Pumpkin and spinach salad
(see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g grilled chicken breast
Asparagus, avocado and
cherry tomato salad (see
recipe)
100g baked sweet potato
Snack
3 tbsp Tzatziki
3 stalks of celery
Total = 1974
calories
Snack
RapidTone Bites
Lunch
Falafel and hommus wrap
(see recipe)
Green salad (see recipe)
Snack
RapidTone Protein Shake
or Bar
Dinner
150g baked salmon
Roast pumpkin, ricotta and
lentil salad (see recipe)
Snack
200g Raspberries
100g low fat cottage
cheese
Total = 2006
calories
Snack
RapidTone Bites
Lunch
Mustard chicken wrap (see
recipe)
Zucchini and pine nut salad
(see recipe)
Snack
RapidTone Protein Shake or
Bar
Dinner
150g baked snapper/white
fish
Steamed vegetables (see
recipe)
½ cup boiled brown rice
Sweet potato soup (see
recipe)
Snack
¼ avocado
1 rice cake
2 slices tomato
Total = 1995 calories