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2494 calorie diet plan no. 1827. 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 2494-Calorie Diet plan created by Michele
1200-Calorie Diet
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Michele
(Female)
Pennsylvania, United States
Total Calories: 2494
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2494 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 2494-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - 120%
Total saturated fat in this plan:
27 g - 179%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
164 mg - 73%
Total sodium in this plan:
3282 mg - 182%
Total carbohydrates in this plan:
408 g - 181%
Total dietary fiber in this plan:
26 g - 141%
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 this meal plan is at or below 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 2494 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
156 - 218
 
CARBS
40 - 60%
%
Range in Grams
250 - 374
 
FAT
15 - 25%
%
Range in Grams
42 - 69
Based on
Selected Ratio		   Calculated Protein Limit
187 g		   Calculated Carbs Limit
312 g		   Calculated Fat Limit
55 g
Breakfast
656 Calories
  24.32   93.56   22.28
Lunch
808 Calories
  34.86   134.28   16.46
Dinner
940 Calories
  52.9   157.54   19.14
Snack
90 Calories
  1.36   22.42   0.52
TOTAL  
113 g
Below Range
156 - 218
 
408 g
Above Range
250 - 374
 
58 g
Within Range
42 - 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

Michele created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Michele chose Cereal - Cheerios Cheerios cereal, Coffee - Coffee with Cream and Sugar, Milk - 1 cup milk. For lunch Michele chose Mozzarella Cheese - 1 stick, Peppers - Bell Pepper, Potatoes - Baked, Sour Cream - Fat Free Sour Cream, Water - 1 cup (8 fl oz) water, Yogurt - Activia yogurt. For dinner Michele chose Corn - 1/2 cup corn, Ketchup - 1 tbsp ketchup, Pasta - Whole Wheat, Sausages - 1 Sweet Italian Links Sausage, Water - 1 cup (8 fl oz) water. For snack Michele chose Oranges - Tangerines (Mandarin Oranges), Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Michele's total caloric consumption added to 2494 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Michele 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: Mar 26th, 2014

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 2494 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 156 - 218 113 Fail
CARBS 250 - 374 408 Fail
FAT 42 - 69 58 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 156 - 218 113 Fail
CARBS 187 - 312 408 Fail
FAT 69 - 97 58 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 250 - 312 113 Fail
CARBS 62 - 125 408 Fail
FAT 83 - 111 58 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2494 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 2494 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 - Cheerios Cheerios cereal 2 200 6g 40g 4g
Coffee - Coffee with Cream and Sugar 2 240 2g 30g 12g
Milk - 1 cup milk 2 216 16.32g 23.56g 6.28g
  Total: 656 24.32g 93.56g 22.28g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mozzarella Cheese - 1 stick 2 170 14.54g 2.14g 11.22g
Peppers - Bell Pepper 2 62 2.36g 14.36g 0.72g
Potatoes - Baked 2 308 7.96g 67.78g 0.52g
Sour Cream - Fat Free Sour Cream 4 48 2g 10g 0
Water - 1 cup (8 fl oz) water 6 0 0 0 0
Yogurt - Activia yogurt 2 220 8g 40g 4g
  Total: 808 34.86g 134.28g 16.46g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Corn - 1/2 cup corn 4 264 8.6g 60.96g 3.28g
Ketchup - 1 tbsp ketchup 2 30 0.52g 7.52g 0.12g
Pasta - Whole Wheat 2 396 16.68g 85.54g 1.6g
Sausages - 1 Sweet Italian Links Sausage 2 250 27.1g 3.52g 14.14g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 940 52.9g 157.54g 19.14g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Oranges - Tangerines (Mandarin Oranges) 2 90 1.36g 22.42g 0.52g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 90 1.36g 22.42g 0.52g
  Total: 2494 113.44g 407.8g 58.4g
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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 2494  Calories from Fat 526
% Daily Value*
Total Fat 58.4g 120%
Saturated Fat 26.82g 179%
Polyunsaturated Fat 5.3g  
Monounsaturated Fat 13.44g
Cholesterol 164mg 73%
Sodium 3282mg 182%
Potassium 0mg  
Total Carbohydrates 407.8g 181%
Dietary Fiber 26.4g 141%
Sugars 136.7g | ABOVE RECOMMENDED LIMIT: 25g‏ 547%
Protein 113.44g
Vitamin A 186%
Vitamin C 856%
Calcium 184%
Iron 162%
*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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