1200 kcal series: Oats, Cauliflower Gnocchi, Salmon Buddha Bowl

If you’re like me — trying to lose fat, gain muscle, and still enjoy every bite — hitting your macros can feel like a full-time job. But today’s meal plan proves it doesn’t have to be boring or bland.

Here’s a full day of eating that helped me stay under 1200 kcal, hit 94g of protein, and get in 22g of fiber — all while savoring creamy oats, savory gnocchi, and a comforting salmon bowl.

🥣 Breakfast: High-Protein Overnight Oats (349 kcal)

These oats are gut-friendly, protein-packed, and naturally sweetened with blueberries.
Fiber boost comes from chia seeds + psyllium husk.
Protein power comes from Meiji High Protein Milk and Greek yogurt.

What’s inside:

  • 30g rolled oats

  • 1 tbsp chia seeds

  • 2.5g psyllium husk

  • 150ml Meiji High Protein Milk

  • 30g Greek yogurt

  • 50g blueberries

→ Macros: 349 kcal | 21.1g protein | 39g carbs | 7.1g fat | 11.2g fiber

🍝 Lunch: Cauliflower Gnocchi with Anchovy-Greek Yogurt Sauce & Turkey (415 kcal)

This is comfort food with a clean twist. The gnocchi is made from cauliflower and pan-seared, then tossed in a tangy, savory sauce with turkey for a serious protein hit.

What’s inside:

  • 100g cooked cauliflower gnocchi

  • 100g lean ground turkey

  • 30g cottage cheese + 30g Greek yogurt

  • 1 anchovy fillet, dried chili, lemon zest

  • 3g parmesan

  • 7 basil leaves

  • 2-second spray EVOO

  • 100g leafy greens on the side (no dressing)

→ Macros: 415 kcal | 43.5g protein | 33.5g carbs | 12.8g fat | 6g fiber

🍣 Dinner: Salmon Bowl (420 kcal)

A light yet nourishing bowl that keeps your heart happy. Omega-3s from salmon, fiber from veggies and edamame, and just enough rice to keep things satisfying.

What’s inside:

  • 80g grilled salmon

  • 60g cooked rice

  • 50g shelled edamame

  • 40g avocado

  • 50g veggies (cucumber, shredded carrot, greens)

  • Light soy-vinegar dressing

→ Macros: 420 kcal | 29.5g protein | 29g carbs | 20.4g fat | 5.6g fiber

Final Thoughts

Eating clean, hitting your macros, and staying in a calorie deficit doesn’t have to mean sacrificing flavor or joy. Each meal here is high in protein, packed with fiber, and leaves you feeling good in your body.

Would you try this 1200 kcal day? Let me know in the comments or tag me @mimstable when you recreate it!

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