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1240 calorie diet plan no. 2178. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

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A 1240-Calorie Diet plan created by Ramona
1200-Calorie Diet
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Ramona
(Female)
Iowa, United States
Total Calories: 1240
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1240 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 1240-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
115 mg - INF%
Total sodium in this plan:
1826 mg - INF%
Total carbohydrates in this plan:
179 g - INF%
Total dietary fiber in this plan:
20 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 1240 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
78 - 109
 
CARBS
40 - 60%
%
Range in Grams
124 - 186
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio		   Calculated Protein Limit
93 g		   Calculated Carbs Limit
155 g		   Calculated Fat Limit
28 g
Breakfast
218 Calories
  11.16   36.78   3.14
Lunch
146 Calories
  13.3   24.5   2.34
Dinner
646 Calories
  43.28   72.92   20.14
Snack
230 Calories
  2.32   45.18   5.74
TOTAL  
70 g
Below Range
78 - 109
 
179 g
Within Range
124 - 186
 
31 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

Ramona created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ramona chose Cereal - Special K Red Berries Cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ramona chose Rice Cakes - 1 Caramel Rice Cake, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ramona chose Carrots - 1 large carrot, Chicken - Light Meat without Skin, Potatoes - 1 cup potato, Water - 16 fl oz Bottled Water. For snack Ramona chose Apples - Fuji Apple Fuji Apple, Granola Bars - Soft Nut and Raisin Granola Bar, Tea - Tea with Sugar, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Ramona's total caloric consumption added to 1240 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ramona 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 1240 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 78 - 109 70 Fail
CARBS 124 - 186 179 Pass
FAT 21 - 34 31 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 78 - 109 70 Fail
CARBS 93 - 155 179 Fail
FAT 34 - 48 31 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 - 155 70 Fail
CARBS 31 - 62 179 Fail
FAT 41 - 55 31 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1240 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1240 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 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 - Special K Red Berries Cereal 1 110 3g 25g 0
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 218 11.16g 36.78g 3.14g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Rice Cakes - 1 Caramel Rice Cake 1 50 1g 11g 0
Spinach - 1 cup spinach 2 96 12.3g 13.5g 2.34g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 146 13.3g 24.5g 2.34g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 large carrot 1 30 0.67g 6.9g 0.17g
Chicken - Light Meat without Skin 1 196 35.05g 0 5.11g
Potatoes - 1 cup potato 2 420 7.56g 66.02g 14.86g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 646 43.28g 72.92g 20.14g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Granola Bars - Soft Nut and Raisin Granola Bar 1 127 2.24g 17.81g 5.71g
Tea - Tea with Sugar 2 94 0.04g 25.02g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 230 2.32g 45.18g 5.74g
  Total: 1240 70.06g 179.38g 31.36g
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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 1240  Calories from Fat 282
% Daily Value*
Total Fat 31.36g INF%
Saturated Fat 10.46g INF%
Polyunsaturated Fat 7.51g  
Monounsaturated Fat 10.47g
Cholesterol 115mg INF%
Sodium 1826mg INF%
Potassium 0mg  
Total Carbohydrates 179.38g INF%
Dietary Fiber 20g INF%
Sugars 63.8g | ABOVE RECOMMENDED LIMIT: 25g‏ 255%
Protein 70.06g
Vitamin A 991%
Vitamin C 226%
Calcium 114%
Iron 101%
*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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