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A 2452-Calorie Diet plan created by Megan

1200-Calorie Diet
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Megan
(Female)
Missouri, United States
Total Calories: 2452
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2452 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 2452-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
89 g - 210%
Total saturated fat in this plan:
24 g - 186%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
300 mg - 154%
Total sodium in this plan:
3996 mg - 256%
Total carbohydrates in this plan:
281 g - 144%
Total dietary fiber in this plan:
35 g - 218%
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 2452 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
153 - 215
 
CARBS
40 - 60%
%
Range in Grams
245 - 368
 
FAT
15 - 25%
%
Range in Grams
41 - 68
Based on
Selected Ratio
  Calculated Protein Limit
184 g
  Calculated Carbs Limit
307 g
  Calculated Fat Limit
54 g
Breakfast
674 Calories
  26.18   108.94   14.92
Lunch
680 Calories
  38.62   100.84   14.62
Dinner
806 Calories
  81.68   40.72   40.98
Snack
292 Calories
  7.34   30.26   18.38
TOTAL  
154 g
Within Range
153 - 215
 
281 g
Within Range
245 - 368
 
89 g
Above Range
41 - 68
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

Megan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Megan chose Coffee - 1 cup (6 fl oz) coffee, Cream Cheese - 1 oz cream cheese, English Muffins - Toasted Whole Wheat English Muffin, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For lunch Megan chose Apples - 1 cup slices, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water. For dinner Megan chose Caesar Salad - 1 cup caesar salad, Lettuce - 1 cup shredded, Tilapia - 4 oz Cooked Tilapia, Tomatoes - 1 medium slice tomato, Tortillas - 1 Whole Wheat Low Carb & Low Fat Tortilla, Water - 1 cup (8 fl oz) water. For snack Megan chose Chips - Barbecue Flavor Potato Chips, Mozzarella Cheese - 1 string, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Megan's total caloric consumption added to 2452 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Megan 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 14th, 2013


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 2452 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 153 - 215 154 Pass
CARBS 245 - 368 281 Pass
FAT 41 - 68 89 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 153 - 215 154 Pass
CARBS 184 - 307 281 Pass
FAT 68 - 95 89 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 245 - 307 154 Fail
CARBS 61 - 123 281 Fail
FAT 82 - 109 89 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2452 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 2452 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
Coffee - 1 cup (6 fl oz) coffee 2 100 0.76g 18.28g 2.84g
Cream Cheese - 1 oz cream cheese 2 130 6.02g 3.96g 9.98g
English Muffins - Toasted Whole Wheat English Muffin 2 244 9.4g 48.7g 2.1g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Light Fat Free Yogurt 2 200 10g 38g 0
  Total: 674 26.18g 108.94g 14.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 2 106 0.6g 28.08g 0.28g
Tuna - Tuna Salad 2 574 38.02g 72.76g 14.34g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 680 38.62g 100.84g 14.62g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Caesar Salad - 1 cup caesar salad 2 368 10.86g 14.08g 30.6g
Lettuce - 1 cup shredded 2 16 1.16g 3.08g 0.28g
Tilapia - 4 oz Cooked Tilapia 2 290 59.3g 0 6.02g
Tomatoes - 1 medium slice tomato 2 8 0.36g 1.56g 0.08g
Tortillas - 1 Whole Wheat Low Carb & Low Fat Tortilla 2 124 10g 22g 4g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 806 81.68g 40.72g 40.98g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Chips - Barbecue Flavor Potato Chips 2 278 4.36g 29.94g 18.38g
Mozzarella Cheese - 1 string 2 14 2.98g 0.32g 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 292 7.34g 30.26g 18.38g
  Total: 2452 153.82g 280.76g 88.9g
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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 2452  Calories from Fat 800
% Daily Value*
Total Fat 88.9g 210%
Saturated Fat 24.22g 186%
Polyunsaturated Fat 25.02g  
Monounsaturated Fat 33.52g
Cholesterol 300mg 154%
Sodium 3996mg 256%
Potassium 0mg  
Total Carbohydrates 280.76g 144%
Dietary Fiber 35.4g 218%
Sugars 86.52g | ABOVE RECOMMENDED LIMIT: 25g 346%
Protein 153.82g
Vitamin A 158%
Vitamin C 156%
Calcium 134%
Iron 98%
*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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