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1200-Calorie Diet Plans

A 1250-Calorie Diet plan created by Rebecca

1200-Calorie Diet
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Rebecca
(Female)
California, United States
Total Calories: 1250
1. 1250-Calorie Diet Plan
2. 1250-Calorie Diet Plan
3. 1250-Calorie Diet Plan
4. 1250-Calorie Diet Plan
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6. 1250-Calorie Diet Plan
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1250 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 1250-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
59 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
76 mg - INF%
Total sodium in this plan:
1892 mg - INF%
Total carbohydrates in this plan:
131 g - INF%
Total dietary fiber in this plan:
16 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 1250 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
78 - 110
 
CARBS
40 - 60%
%
Range in Grams
125 - 188
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
94 g
  Calculated Carbs Limit
156 g
  Calculated Fat Limit
28 g
Breakfast
348 Calories
  7.42   34.73   21.21
Lunch
381 Calories
  13.88   40.79   12.92
Dinner
521 Calories
  21.2   55.52   24.69
Snack
0 Calories
  0   0   0
TOTAL  
43 g
Below Range
78 - 110
 
131 g
Within Range
125 - 188
 
59 g
Above Range
21 - 35
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

Rebecca created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rebecca chose Butter - 1 tbsp butter, Peanut Butter - 1 tbsp peanut butter, Rolls - French Roll, Tea - Tea with Sugar, Water - 1 cup (8 fl oz) water. For lunch Rebecca chose Bread - White Bread, Chips - Potato Chips, Mustard - 1 tsp mustard, Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast, Water - 1 cup (8 fl oz) water. For dinner Rebecca chose Cheese - Monterey Cheese, Pinto Beans - Cooked Pinto Beans, Tortillas - 1 Corn Tortilla, Water - 1 cup (8 fl oz) water. For snack Rebecca chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Rebecca's total caloric consumption added to 1250 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rebecca 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 1250 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 78 - 110 43 Fail
CARBS 125 - 188 131 Pass
FAT 21 - 35 59 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 78 - 110 43 Fail
CARBS 94 - 156 131 Pass
FAT 35 - 49 59 Fail
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 125 - 156 43 Fail
CARBS 31 - 63 131 Fail
FAT 42 - 56 59 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1250 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1250 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Rolls - French Roll 1 105 3.27g 19.08g 1.63g
Tea - Tea with Sugar 1 47 0.02g 12.51g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 348 7.42g 34.73g 21.21g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 1 133 3.82g 25.3g 1.64g
Chips - Potato Chips 1 200 1.86g 14.1g 10.62g
Mustard - 1 tsp mustard 1 3 0.2g 0.39g 0.16g
Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast 1 45 8g 1g 0.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 381 13.88g 40.79g 12.92g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cheese - Monterey Cheese 1 104 6.85g 0.19g 8.48g
Pinto Beans - Cooked Pinto Beans 1 313 11.61g 33.91g 14.85g
Tortillas - 1 Corn Tortilla 2 104 2.74g 21.42g 1.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 521 21.2g 55.52g 24.69g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1250 42.5g 131.04g 58.82g
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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 1250  Calories from Fat 529
% Daily Value*
Total Fat 58.82g INF%
Saturated Fat 20.28g INF%
Polyunsaturated Fat 15.26g  
Monounsaturated Fat 18.47g
Cholesterol 76mg INF%
Sodium 1892mg INF%
Potassium 0mg  
Total Carbohydrates 131.04g INF%
Dietary Fiber 16.2g INF%
Sugars 19.65g ‏ 79%
Protein 42.5g
Vitamin A 11%
Vitamin C 28%
Calcium 45%
Iron 41%
*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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