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1201 calorie diet plan no. 2550. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

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A 1201-Calorie Diet plan created by Nolwazi
1200-Calorie Diet
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Nolwazi
(Female)
Gauteng, South Africa
Total Calories: 1201
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1201 Calories Diet Meal Plan

 1200-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1201-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
221 mg - INF%
Total sodium in this plan:
1877 mg - INF%
Total carbohydrates in this plan:
187 g - INF%
Total dietary fiber in this plan:
25 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1201 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
75 - 105
 
CARBS
40 - 60%
%
Range in Grams
120 - 180
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio		   Calculated Protein Limit
90 g		   Calculated Carbs Limit
150 g		   Calculated Fat Limit
27 g
Breakfast
439 Calories
  16.47   85   4.96
Lunch
228 Calories
  10.59   34.16   6.74
Dinner
474 Calories
  11.01   61.5   22.7
Snack
60 Calories
  0.82   6.33   3.63
TOTAL  
39 g
Below Range
75 - 105
 
187 g
Above Range
120 - 180
 
38 g
Above Range
20 - 33
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1200-calorie diet meal plan?
Print

Nolwazi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nolwazi chose Apples - 1 small appl, Lemonade - Low Calorie Lemonade, Oats - Instant Oats Cereal made with Water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For lunch Nolwazi chose Grapefruits - 1 medium grapefruit, Hard Boiled Eggs - 1 large egg, Water - 16 fl oz Bottled Water, Whole Wheat Bread - Toasted Whole Wheat Bread. For dinner Nolwazi chose Brown Rice - Brown and Wild Rice, Green Peas - 1/2 cup green pea, Pumpkins - Mashed Cooked Pumpkin, Spinach - 1 cup spinach, Vegetable Oil - Canola Oil, Water - 16 fl oz Bottled Water. For snack Nolwazi chose Popcorn - Microwaved Oil Popped, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Nolwazi's total caloric consumption added to 1201 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nolwazi for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1200-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Nov 21st, 2023

Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1201 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 75 - 105 39 Fail
CARBS 120 - 180 187 Fail
FAT 20 - 33 38 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 75 - 105 39 Fail
CARBS 90 - 150 187 Fail
FAT 33 - 47 38 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 120 - 150 39 Fail
CARBS 30 - 60 187 Fail
FAT 40 - 53 38 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1201 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are .
  • Food items such as . etc... would potentially add more nutritional value to this 1201 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Lemonade - Low Calorie Lemonade 1 5 0.05g 1.25g 0
Oats - Instant Oats Cereal made with Water 1 129 5.43g 22.44g 2.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 439 16.47g 85g 4.96g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Grapefruits - 1 medium grapefruit 1 82 1.61g 20.68g 0.26g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Whole Wheat Bread - Toasted Whole Wheat Bread 1 69 2.72g 12.92g 1.2g
  Total: 228 10.59g 34.16g 6.74g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Brown and Wild Rice 1 169 3.52g 30.08g 3.91g
Green Peas - 1/2 cup green pea 1 59 3.93g 10.48g 0.29g
Pumpkins - Mashed Cooked Pumpkin 1 115 2.7g 19.85g 4.38g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Vegetable Oil - Canola Oil 1 124 0 0 14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 474 11.01g 61.5g 22.7g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Popcorn - Microwaved Oil Popped 1 60 0.82g 6.33g 3.63g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 60 0.82g 6.33g 3.63g
  Total: 1201 38.89g 186.99g 38.03g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1201  Calories from Fat 342
% Daily Value*
Total Fat 38.03g INF%
Saturated Fat 7.49g INF%
Polyunsaturated Fat 10.65g  
Monounsaturated Fat 16.66g
Cholesterol 221mg INF%
Sodium 1877mg INF%
Potassium 0mg  
Total Carbohydrates 186.99g INF%
Dietary Fiber 24.6g INF%
Sugars 90.46g | ABOVE RECOMMENDED LIMIT: 25g‏ 362%
Protein 38.89g
Vitamin A 93%
Vitamin C 247%
Calcium 100%
Iron 101%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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