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A 2464-Calorie Diet plan created by Scarlett
1200-Calorie Diet
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Scarlett
(Female)
North Carolina, United States
Total Calories: 2464
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2464 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 2464-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 - Nuts & Seeds
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Soups
 
   
What's in this meal?
Total fat in this plan:
120 g - 231%
Total saturated fat in this plan:
26 g - 160%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
118 mg - 49%
Total sodium in this plan:
3764 mg - 196%
Total carbohydrates in this plan:
250 g - 104%
Total dietary fiber in this plan:
43 g - 213%
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 this meal plan is at or below 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 2464 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
154 - 216
 
CARBS
40 - 60%
%
Range in Grams
247 - 370
 
FAT
15 - 25%
%
Range in Grams
41 - 68
Based on
Selected Ratio		   Calculated Protein Limit
185 g		   Calculated Carbs Limit
308 g		   Calculated Fat Limit
55 g
Breakfast
644 Calories
  34.1   98.84   15.62
Lunch
1240 Calories
  53.96   59.38   95.7
Dinner
580 Calories
  36   92   9
Snack
0 Calories
  0   0   0
TOTAL  
124 g
Below Range
154 - 216
 
250 g
Within Range
247 - 370
 
120 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

Scarlett created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Scarlett chose Cereal - Kachi Go Lean Crunch, Milk - Reduced Lactose 2% Fat Milk, Water - 1 cup (8 fl oz) water. For lunch Scarlett chose Peanuts - 1/2 cup peanut, Soups - Broccoli Soup, Water - 1 cup (8 fl oz) water. For dinner Scarlett chose Subway - 6" Black Forest Ham, Water - 1 cup (8 fl oz) water. For snack Scarlett chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Scarlett's total caloric consumption added to 2464 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Scarlett 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 24th, 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 2464 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 154 - 216 124 Fail
CARBS 247 - 370 250 Pass
FAT 41 - 68 120 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 154 - 216 124 Fail
CARBS 185 - 308 250 Pass
FAT 68 - 96 120 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 247 - 308 124 Fail
CARBS 62 - 123 250 Fail
FAT 82 - 110 120 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2464 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2464 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Cereal - Kachi Go Lean Crunch 2 400 18g 76g 6g
Milk - Reduced Lactose 2% Fat Milk 2 244 16.1g 22.84g 9.62g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 644 34.1g 98.84g 15.62g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Peanuts - 1/2 cup peanut 2 828 37.66g 23.54g 71.9g
Soups - Broccoli Soup 2 412 16.3g 35.84g 23.8g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 1240 53.96g 59.38g 95.7g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Subway - 6" Black Forest Ham 2 580 36g 92g 9g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 580 36g 92g 9g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 0 0 0 0
  Total: 2464 124.06g 250.22g 120.32g
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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 2464  Calories from Fat 1083
% Daily Value*
Total Fat 120.32g 231%
Saturated Fat 25.66g 160%
Polyunsaturated Fat 30.36g  
Monounsaturated Fat 49.9g
Cholesterol 118mg 49%
Sodium 3764mg 196%
Potassium 0mg  
Total Carbohydrates 250.22g 104%
Dietary Fiber 42.6g 213%
Sugars 93.12g | ABOVE RECOMMENDED LIMIT: 25g‏ 372%
Protein 124.06g
Vitamin A 16%
Vitamin C 178%
Calcium 182%
Iron 88%
*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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