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1246 calorie diet plan no. 2879. 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 1246-Calorie Diet plan created by Rachel
1200-Calorie Diet
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Rachel
(Female)
Washington, United States
Total Calories: 1246
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1246 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1246-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
27 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
210 mg - INF%
Total sodium in this plan:
2248 mg - INF%
Total carbohydrates in this plan:
139 g - INF%
Total dietary fiber in this plan:
23 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 1246 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
125 - 187
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio		   Calculated Protein Limit
94 g		   Calculated Carbs Limit
156 g		   Calculated Fat Limit
28 g
Breakfast
60 Calories
  9.11   5.71   0.45
Lunch
429 Calories
  45.08   30.44   14.38
Dinner
434 Calories
  42.29   55.31   5.74
Snack
323 Calories
  23.43   47.1   6.07
TOTAL  
120 g
Above Range
78 - 109
 
139 g
Within Range
125 - 187
 
27 g
Within Range
21 - 35
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

Rachel created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rachel chose Eggs - 1 large egg, Peppers - 1/4 cup pepper, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Zucchini - 1/2 cup sliced zucchini. For lunch Rachel chose Avocados - 1/4 avocado, Baby Carrots - 10 medium, ChickenBreast - 4 oz, Pita Bread - 1 small pita, Seasoning - Lime Juice, String Cheese - Light String Cheese, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rachel chose Broccoli - 1/2 cup chopped broccoli, Brown Rice - 1/4 cup Brown Jasmine Rice, ChickenBreast - 4 oz, Seasoning - Lime Juice, Soy Sauce - 1 tsp soy sauce, Vegetables - Yellow Sweet Pepper, Water - 16 fl oz Bottled Water, Zucchini - 1 cup sliced. For snack Rachel chose Almond Milk - 1 cup almond milk, Apples - 1 small appl, Cheese - 2% Low Fat Cottage Cheese, Protein Powder - 1 scoop, Seasoning - Cinnamon cinnamon, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Rachel's total caloric consumption added to 1246 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rachel 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 1246 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 - 109 120 Fail
CARBS 125 - 187 139 Pass
FAT 21 - 35 27 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 - 109 120 Fail
CARBS 94 - 156 139 Pass
FAT 35 - 48 27 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 125 - 156 120 Fail
CARBS 31 - 62 139 Fail
FAT 42 - 55 27 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1246 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1246 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 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
Eggs - 1 large egg 2 34 7.2g 0.48g 0.12g
Peppers - 1/4 cup pepper 1 10 0.37g 2.25g 0.11g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1/2 cup sliced zucchini 1 9 0.68g 1.89g 0.1g
  Total: 60 9.11g 5.71g 0.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Seasoning - Lime Juice 1 4 0.06g 1.29g 0.01g
String Cheese - Light String Cheese 1 50 6g 1g 2.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 429 45.08g 30.44g 14.38g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Brown Rice - 1/4 cup Brown Jasmine Rice 1 160 3g 35g 1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Seasoning - Lime Juice 1 4 0.06g 1.29g 0.01g
Soy Sauce - 1 tsp soy sauce 1 3 0.27g 0.45g 0
Vegetables - Yellow Sweet Pepper 1 50 1.86g 11.76g 0.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1 cup sliced 1 18 1.37g 3.79g 0.2g
  Total: 434 42.29g 55.31g 5.74g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Cheese - 2% Low Fat Cottage Cheese 1 102 15.53g 4.1g 2.18g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Seasoning - Cinnamon cinnamon 1 19 0.3g 6g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 323 23.43g 47.1g 6.07g
  Total: 1246 119.91g 138.56g 26.64g
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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 1246  Calories from Fat 240
% Daily Value*
Total Fat 26.64g INF%
Saturated Fat 6.82g INF%
Polyunsaturated Fat 4.14g  
Monounsaturated Fat 10.72g
Cholesterol 210mg INF%
Sodium 2248mg INF%
Potassium 0mg  
Total Carbohydrates 138.56g INF%
Dietary Fiber 23g INF%
Sugars 43.64g | ABOVE RECOMMENDED LIMIT: 25g‏ 175%
Protein 119.91g
Vitamin A 383%
Vitamin C 898%
Calcium 89%
Iron 95%
*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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