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A 1233-Calorie Diet plan created by Ana
1200-Calorie Diet
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Ana
(Female)
Pahang, Malaysia
Total Calories: 1233
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1233 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 1233-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 - Meat
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - 88%
Total saturated fat in this plan:
11 g - 81%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
308 mg - 146%
Total sodium in this plan:
2368 mg - 141%
Total carbohydrates in this plan:
88 g - 42%
Total dietary fiber in this plan:
9 g - 50%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1233 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 - 108
 
CARBS
40 - 60%
%
Range in Grams
123 - 185
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio		   Calculated Protein Limit
93 g		   Calculated Carbs Limit
154 g		   Calculated Fat Limit
27 g
Breakfast
176 Calories
  4.32   31.99   4.47
Lunch
396 Calories
  62.93   14.15   7.84
Dinner
452 Calories
  41.03   14.85   24.36
Snack
208.5 Calories
  19.77   26.99   3.26
TOTAL  
128 g
Above Range
77 - 108
 
88 g
Below Range
123 - 185
 
40 g
Above Range
21 - 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

Ana created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ana chose Apples - 1 medium appl, Milk - Chocolate Milk, Water - 1 cup (8 fl oz) water. For lunch Ana chose Bread - White Bread, ChickenBreast - 4 oz, Lettuce - 1 cup shredded, Water - 1 cup (8 fl oz) water. For dinner Ana chose Bread - White Bread, Lettuce - 1 cup shredded, Mackerel - Baked or Broiled Mackerel, Water - 1 cup (8 fl oz) water. For snack Ana chose Raisins - 1 raisin, Soups - Cabbage Soup, Water - 1 cup (8 fl oz) water, Yogurt - chobani greek yoguart vanilla non fat.

With all the food items consumed during the day using this 1200-calorie meal plan, Ana's total caloric consumption added to 1233 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ana 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: Feb 20th, 2016

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 1233 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 - 108 128 Fail
CARBS 123 - 185 88 Fail
FAT 21 - 34 40 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 - 108 128 Fail
CARBS 93 - 154 88 Fail
FAT 34 - 48 40 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 123 - 154 128 Pass
CARBS 31 - 62 88 Fail
FAT 41 - 55 40 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1233 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 1233 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
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Milk - Chocolate Milk 0.5 104 3.96g 12.93g 4.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 176 4.32g 31.99g 4.47g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 0.5 67 1.91g 12.65g 0.82g
ChickenBreast - 4 oz 1.75 322 60.29g 0 6.95g
Lettuce - 1 cup shredded 1.5 8 0.74g 1.5g 0.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 397 62.94g 14.15g 7.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Bread - White Bread 0.5 67 1.91g 12.65g 0.82g
Lettuce - 1 cup shredded 1.5 8 0.74g 1.5g 0.08g
Mackerel - Baked or Broiled Mackerel 2 378 38.38g 0.7g 23.46g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 453 41.03g 14.85g 24.36g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Raisins - 1 raisin 5 10 0.1g 2.05g 0
Soups - Cabbage Soup 1 71 3.92g 7.69g 3.26g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 0.75 128 15.75g 17.25g 0
  Total: 209 19.77g 26.99g 3.26g
  Total: 1235 128.06g 87.98g 39.94g
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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 1233  Calories from Fat 359
% Daily Value*
Total Fat 39.93g 88%
Saturated Fat 11.4g 81%
Polyunsaturated Fat 9.56g  
Monounsaturated Fat 14.08g
Cholesterol 307.5mg 146%
Sodium 2368mg 141%
Potassium 0mg  
Total Carbohydrates 87.98g 42%
Dietary Fiber 8.7g 50%
Sugars 51.52g | ABOVE RECOMMENDED LIMIT: 25g‏ 206%
Protein 128.05g
Vitamin A 163.5%
Vitamin C 77%
Calcium 56.25%
Iron 45.5%
*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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