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A 2472-Calorie Diet plan created by Bebe
1200-Calorie Diet
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Bebe
(Female)
North Carolina, United States
Total Calories: 2472
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2472 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 2472-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
72 g - 170%
Total saturated fat in this plan:
21 g - 162%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
492 mg - 252%
Total sodium in this plan:
4908 mg - 315%
Total carbohydrates in this plan:
314 g - 161%
Total dietary fiber in this plan:
67 g - 412%
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 2472 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
155 - 216
 
CARBS
40 - 60%
%
Range in Grams
247 - 371
 
FAT
15 - 25%
%
Range in Grams
41 - 69
Based on
Selected Ratio		   Calculated Protein Limit
186 g		   Calculated Carbs Limit
309 g		   Calculated Fat Limit
55 g
Breakfast
574 Calories
  29.12   61.94   25.42
Lunch
772 Calories
  34.48   109.04   25.78
Dinner
566 Calories
  77.26   38.44   9.86
Snack
560 Calories
  20.24   104.34   10.66
TOTAL  
161 g
Within Range
155 - 216
 
314 g
Within Range
247 - 371
 
72 g
Above Range
41 - 69
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

Bebe created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Bebe chose Berries - 1/2 cup berri, Milk - 1 cup milk, Peanut Butter - 1 tbsp Reduced Fat, Seeds - Flax Seeds, Vinegar - Cider Vinegar, Water - 1 cup (8 fl oz) water. For lunch Bebe chose Black Beans - 1/2 cup black bean, Celery - 1/2 cup chopped celery, Cucumbers - 1 cup chopped cucumber, Garlic - 1 clove, Hard Boiled Eggs - 1 oz hard boiled egg, Honey - 1 tsp honey, Lettuce - 1 cup shredded, Mushrooms - 1/2 cup pieces or slices, Onions - 1/2 cup chopped onion, Salad Dressing - Vinaigrette Dressing, Spinach - 1/2 cup spinach, Tomatoes - 1 cup chopped or sliced, Vinegar - Cider Vinegar, Water - 1 cup (8 fl oz) water. For dinner Bebe chose ChickenBreast - 4 oz, Italian Dressing - Fat Free Italian Dressing, Mixed Vegetables - 1 oz mixed vegetabl, Vinegar - Cider Vinegar, Water - 1 cup (8 fl oz) water. For snack Bebe chose Apples - 1 medium appl, Milk - 1 cup milk, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Bebe's total caloric consumption added to 2472 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Bebe 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: Sep 28th, 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 2472 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 155 - 216 161 Pass
CARBS 247 - 371 314 Pass
FAT 41 - 69 72 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 155 - 216 161 Pass
CARBS 186 - 309 314 Fail
FAT 69 - 96 72 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 247 - 309 161 Fail
CARBS 62 - 124 314 Fail
FAT 82 - 110 72 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2472 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2472 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, 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
Berries - 1/2 cup berri 2 82 1.08g 21.02g 0.48g
Milk - 1 cup milk 2 216 16.32g 23.56g 6.28g
Peanut Butter - 1 tbsp Reduced Fat 2 168 8.4g 11.56g 11.02g
Seeds - Flax Seeds 2 96 3.32g 5.24g 7.64g
Vinegar - Cider Vinegar 4 12 0 0.56g 0
Water - 1 cup (8 fl oz) water 8 0 0 0 0
  Total: 574 29.12g 61.94g 25.42g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - 1/2 cup black bean 2 218 14.48g 39.74g 0.7g
Celery - 1/2 cup chopped celery 2 14 0.7g 3g 0.18g
Cucumbers - 1 cup chopped cucumber 2 32 1.56g 5.74g 0.42g
Garlic - 1 clove 2 8 0.38g 1.98g 0.04g
Hard Boiled Eggs - 1 oz hard boiled egg 2 88 7.1g 0.64g 6g
Honey - 1 tsp honey 2 42 0.04g 11.42g 0
Lettuce - 1 cup shredded 4 32 2.32g 6.16g 0.56g
Mushrooms - 1/2 cup pieces or slices 2 16 2.16g 2.3g 0.24g
Onions - 1/2 cup chopped onion 2 68 1.48g 16.18g 0.12g
Salad Dressing - Vinaigrette Dressing 4 172 0.24g 6.12g 16.68g
Spinach - 1/2 cup spinach 2 6 0.86g 1.08g 0.12g
Tomatoes - 1 cup chopped or sliced 2 64 3.16g 14.12g 0.72g
Vinegar - Cider Vinegar 4 12 0 0.56g 0
Water - 1 cup (8 fl oz) water 8 0 0 0 0
  Total: 772 34.48g 109.04g 25.78g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 2 368 68.9g 0 7.94g
Italian Dressing - Fat Free Italian Dressing 6 42 0.84g 7.32g 0.72g
Mixed Vegetables - 1 oz mixed vegetabl 8 144 7.52g 30.56g 1.2g
Vinegar - Cider Vinegar 4 12 0 0.56g 0
Water - 1 cup (8 fl oz) water 8 0 0 0 0
  Total: 566 77.26g 38.44g 9.86g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 2 144 0.72g 38.12g 0.46g
Milk - 1 cup milk 2 244 16.06g 22.98g 9.76g
Oranges - 1 large orange 2 172 3.46g 43.24g 0.44g
Water - 1 cup (8 fl oz) water 8 0 0 0 0
  Total: 560 20.24g 104.34g 10.66g
  Total: 2472 161.1g 313.76g 71.72g
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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 2472  Calories from Fat 645
% Daily Value*
Total Fat 71.72g 170%
Saturated Fat 21.07g 162%
Polyunsaturated Fat 22.06g  
Monounsaturated Fat 20.58g
Cholesterol 492mg 252%
Sodium 4908mg 315%
Potassium 0mg  
Total Carbohydrates 313.76g 161%
Dietary Fiber 67g 412%
Sugars 180.98g | ABOVE RECOMMENDED LIMIT: 25g‏ 724%
Protein 161.1g
Vitamin A 928%
Vitamin C 706%
Calcium 206%
Iron 144%
*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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