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1200-Calorie Diet Plans

A 1223-Calorie Diet plan created by Brooke

1200-Calorie Diet
Meal Plans
Meal Plans by:

Brooke
(Female)
Alberta, Canada
Total Calories: 1223
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1223 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 1223-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
27 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
181 mg - INF%
Total sodium in this plan:
3585 mg - INF%
Total carbohydrates in this plan:
136 g - INF%
Total dietary fiber in this plan:
12 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 1223 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
77 - 107
 
CARBS
40 - 60%
%
Range in Grams
122 - 184
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
92 g
  Calculated Carbs Limit
153 g
  Calculated Fat Limit
27 g
Breakfast
316 Calories
  29.55   36.05   5.56
Lunch
234 Calories
  10.15   30.87   7.56
Dinner
467 Calories
  59.18   40.11   6.53
Snack
206 Calories
  5.04   29.22   6.86
TOTAL  
104 g
Within Range
77 - 107
 
136 g
Within Range
122 - 184
 
27 g
Within Range
20 - 34
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

Brooke created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Brooke chose Breakfast Items - 1 slice Toasted Bread, Coffee Creamer - French Vanilla Creamer, Egg Whites - 1 cup egg white, Ketchup - 1 tbsp ketchup, Peppers - 1/2 cup pepper, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Brooke chose Bread - Wheat Dinner Roll, Chicken Soup - 1 can (10.5 oz), Sodas - Diet Coke, Water - 1 cup (8 fl oz) water. For dinner Brooke chose Baked Potatoes - Baked Russet Potato, Broccoli - 1/2 cup chopped broccoli, Chicken - 1 Roasted Breast, Water - 1 cup (8 fl oz) water. For snack Brooke chose American Cheese - laughing cow laughing cow, Crackers - Wheat thins Wheat thins (original) - 16 pieces, Popcorn - Air Popped, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Brooke's total caloric consumption added to 1223 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Brooke 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 1223 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 77 - 107 104 Pass
CARBS 122 - 184 136 Pass
FAT 20 - 34 27 Pass
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 77 - 107 104 Pass
CARBS 92 - 153 136 Pass
FAT 34 - 48 27 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 122 - 153 104 Fail
CARBS 31 - 61 136 Fail
FAT 41 - 54 27 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1223 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1223 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.

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:
1200-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Breakfast Items - 1 slice Toasted Bread 1 70 2.16g 13.06g 0.96g
Coffee Creamer - French Vanilla Creamer 2 90 0 14g 4g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
Peppers - 1/2 cup pepper 1 15 0.64g 3.46g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 316 29.55g 36.05g 5.56g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Wheat Dinner Roll 1 76 2.41g 12.88g 1.76g
Chicken Soup - 1 can (10.5 oz) 1 158 7.74g 17.99g 5.8g
Sodas - Diet Coke 1 0 0 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 234 10.15g 30.87g 7.56g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - Baked Russet Potato 1 168 4.55g 37.09g 0.22g
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 467 59.18g 40.11g 6.53g
Snack:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - laughing cow laughing cow 1 35 2g 1g 1.5g
Crackers - Wheat thins Wheat thins (original) - 16 pieces 1 140 2g 22g 5g
Popcorn - Air Popped 1 31 1.04g 6.22g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 206 5.04g 29.22g 6.86g
  Total: 1223 103.92g 136.25g 26.51g
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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 1223  Calories from Fat 239
% Daily Value*
Total Fat 26.51g INF%
Saturated Fat 8.06g INF%
Polyunsaturated Fat 7.09g  
Monounsaturated Fat 6.85g
Cholesterol 181mg INF%
Sodium 3585mg INF%
Potassium 0mg  
Total Carbohydrates 136.25g INF%
Dietary Fiber 12.4g INF%
Sugars 30.83g | ABOVE RECOMMENDED LIMIT: 25g 123%
Protein 103.92g
Vitamin A 16%
Vitamin C 209%
Calcium 38%
Iron 63%
*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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