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A 1234-Calorie Diet plan created by Cassandra

1200-Calorie Diet
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Cassandra
(Female)
California, United States
Total Calories: 1234
1. 1234-Calorie Diet Plan
2. 1234-Calorie Diet Plan
3. 1234-Calorie Diet Plan
4. 1234-Calorie Diet Plan
5. 1234-Calorie Diet Plan
6. 1234-Calorie Diet Plan
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1234 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 1234-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
32 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
57 mg - INF%
Total sodium in this plan:
1938 mg - INF%
Total carbohydrates in this plan:
190 g - INF%
Total dietary fiber in this plan:
33 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 1234 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
124 - 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
238 Calories
  14.02   42.39   2.22
Lunch
445 Calories
  22.76   41.96   22.83
Dinner
268 Calories
  15.05   45.89   3.01
Snack
283 Calories
  3.32   59.34   4.32
TOTAL  
55 g
Below Range
77 - 108
 
190 g
Above Range
124 - 185
 
32 g
Within 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

Cassandra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Cassandra chose Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie, Dried Fruit - Dried Peaches, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Dannon Light & Fit Greek. For lunch Cassandra chose Peanuts - Honey Roasted Peanuts, Refried Beans - Fat Free Refried Beans, Sodas - 1 bottle (16 fl oz) soda, Taco Salad - 1 cup taco salad, Water - 1 cup (8 fl oz) water. For dinner Cassandra chose Sodas - 1 bottle (16 fl oz) soda, Spaghetti - Spaghetti with Meat Sauce, Water - 1 cup (8 fl oz) water. For snack Cassandra chose Apples - Generic Granny smith medium apple, Bananas - 1 extra large, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Cassandra's total caloric consumption added to 1234 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Cassandra 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 1234 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 55 Fail
CARBS 124 - 185 190 Fail
FAT 21 - 34 32 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 - 108 55 Fail
CARBS 93 - 154 190 Fail
FAT 34 - 48 32 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 124 - 154 55 Fail
CARBS 31 - 62 190 Fail
FAT 41 - 55 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1234 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 1234 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
Cereal Bars - GENERAL MILLS Fiber One Bars 90 Calorie 1 90 1g 17g 2g
Dried Fruit - Dried Peaches 1 68 1.02g 17.39g 0.22g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Dannon Light & Fit Greek 1 80 12g 8g 0
  Total: 238 14.02g 42.39g 2.22g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Peanuts - Honey Roasted Peanuts 1 159 6.94g 6.77g 12.98g
Refried Beans - Fat Free Refried Beans 1 100 7g 19g 0
Sodas - 1 bottle (16 fl oz) soda 1 0 0 0.47g 0
Taco Salad - 1 cup taco salad 1 186 8.82g 15.72g 9.85g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 445 22.76g 41.96g 22.83g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Sodas - 1 bottle (16 fl oz) soda 1 0 0 0.47g 0
Spaghetti - Spaghetti with Meat Sauce 1 268 15.05g 45.42g 3.01g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 268 15.05g 45.89g 3.01g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Bananas - 1 extra large 1 135 1.66g 34.72g 0.5g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 283 3.32g 59.34g 4.32g
  Total: 1234 55.15g 189.58g 32.38g
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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 1234  Calories from Fat 291
% Daily Value*
Total Fat 32.38g INF%
Saturated Fat 9.25g INF%
Polyunsaturated Fat 8.7g  
Monounsaturated Fat 11.64g
Cholesterol 57mg INF%
Sodium 1938mg INF%
Potassium 0mg  
Total Carbohydrates 189.58g INF%
Dietary Fiber 32.5g INF%
Sugars 67.33g | ABOVE RECOMMENDED LIMIT: 25g 269%
Protein 55.15g
Vitamin A 24%
Vitamin C 77%
Calcium 54%
Iron 64%
*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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