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1200-Calorie Diet Plans

A 1223-Calorie Diet plan created by Rowan

1200-Calorie Diet
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Meal Plans by:

Rowan
(Female)
New Hampshire, United States
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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
58 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
114 mg - INF%
Total sodium in this plan:
1817 mg - INF%
Total carbohydrates in this plan:
124 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
229 Calories
  8.76   27.64   10.2
Lunch
234 Calories
  0.92   23.85   15.45
Dinner
455 Calories
  33.03   25.73   23.23
Snack
305 Calories
  11.33   46.74   9.08
TOTAL  
54 g
Below Range
77 - 107
 
124 g
Within Range
122 - 184
 
58 g
Above 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

Rowan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rowan chose Bread - Whole Wheat Bread, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Rowan chose Applesauce - 1 snack size (4 oz), Garden Salad - Cucumber Salad, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rowan chose Barbecue Sauce - 1 tbsp barbecue sauce, Buns - Hamburger or Hotdog Bun, Hamburgers - Regular Patty, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For snack Rowan chose Blueberries - Frozen Blueberries, Granola - Hard Granola Bar, Milk - 1 cup milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Rowan'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 Rowan 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 54 Fail
CARBS 122 - 184 124 Pass
FAT 20 - 34 58 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 77 - 107 54 Fail
CARBS 92 - 153 124 Pass
FAT 34 - 48 58 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 54 Fail
CARBS 31 - 61 124 Fail
FAT 41 - 54 58 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. 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, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 229 8.76g 27.64g 10.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 snack size (4 oz) 1 49 0.19g 12.76g 0.06g
Garden Salad - Cucumber Salad 1 183 0.73g 10.62g 15.39g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 234 0.92g 23.85g 15.45g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 tbsp barbecue sauce 2 24 0.56g 4g 0.56g
Buns - Hamburger or Hotdog Bun 1 120 4.08g 21.26g 1.86g
Hamburgers - Regular Patty 1 309 28.39g 0 20.81g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 455 33.03g 25.73g 23.23g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Blueberries - Frozen Blueberries 1 79 0.65g 18.86g 0.99g
Granola - Hard Granola Bar 1 118 2.52g 16.1g 4.95g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 305 11.33g 46.74g 9.08g
  Total: 1223 54.04g 123.96g 57.96g
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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 522
% Daily Value*
Total Fat 57.96g INF%
Saturated Fat 15.44g INF%
Polyunsaturated Fat 15.53g  
Monounsaturated Fat 22.29g
Cholesterol 114mg INF%
Sodium 1817mg INF%
Potassium 0mg  
Total Carbohydrates 123.96g INF%
Dietary Fiber 12.1g INF%
Sugars 52.87g | ABOVE RECOMMENDED LIMIT: 25g 211%
Protein 54.04g
Vitamin A 2%
Vitamin C 18%
Calcium 69%
Iron 46%
*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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