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1247 calorie diet plan no. 269. 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 1247-Calorie Diet plan created by Jesse
1200-Calorie Diet
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Jesse
(Male)
California, United States
Total Calories: 1247
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1247 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 1247-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
20 g - 44%
Total saturated fat in this plan:
7 g - 52%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
67 mg - 32%
Total sodium in this plan:
2045 mg - 122%
Total carbohydrates in this plan:
230 g - 110%
Total dietary fiber in this plan:
32 g - 181%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below 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 men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1247 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
220 Calories
  15.11   39.83   0.92
Lunch
306 Calories
  4.73   72.98   2.52
Dinner
520 Calories
  26.82   69.3   16.56
Snack
201 Calories
  2.49   48.12   0.16
TOTAL  
49 g
Below Range
78 - 109
 
230 g
Above Range
125 - 187
 
20 g
Below 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

Jesse created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jesse chose Berries - 1 cup berri, Water - 1 cup (8 fl oz) water, Yogurt - Plain. For lunch Jesse chose Bananas - 1 medium banana, Raisins - 1 small box (1.5 oz), Soups - Vegetable Soup, Water - 1 cup (8 fl oz) water. For dinner Jesse chose Breadsticks - 1 large stick breadstick, Cauliflower - 1 cup cauliflower, Coleslaw - 1 cup coleslaw, Lasagna - Lasagna with Chicken or Turkey, Water - 1 cup (8 fl oz) water. For snack Jesse chose Applesauce - 1 cup applesauce, Jams - 1 tbsp jam, Rice Cakes - 1 Lightly Salted Rice Cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Jesse's total caloric consumption added to 1247 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jesse 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: Jan 21st, 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 1247 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 49 Fail
CARBS 125 - 187 230 Fail
FAT 21 - 35 20 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 78 - 109 49 Fail
CARBS 94 - 156 230 Fail
FAT 35 - 48 20 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 49 Fail
CARBS 31 - 62 230 Fail
FAT 42 - 55 20 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1247 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 1247 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
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Plain 1 137 14.04g 18.82g 0.44g
  Total: 220 15.11g 39.83g 0.92g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Raisins - 1 small box (1.5 oz) 1 129 1.32g 34.05g 0.2g
Soups - Vegetable Soup 1 72 2.12g 11.98g 1.93g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 306 4.73g 72.98g 2.52g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Breadsticks - 1 large stick breadstick 1 82 2.4g 13.68g 1.9g
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Coleslaw - 1 cup coleslaw 1 83 1.55g 14.89g 3.13g
Lasagna - Lasagna with Chicken or Turkey 1 330 20.89g 35.43g 11.43g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 520 26.82g 69.3g 16.56g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 cup applesauce 1 105 0.41g 27.55g 0.12g
Jams - 1 tbsp jam 1 26 0.08g 6.57g 0.04g
Rice Cakes - 1 Lightly Salted Rice Cake 2 70 2g 14g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 201 2.49g 48.12g 0.16g
  Total: 1247 49.15g 230.23g 20.16g
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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 1247  Calories from Fat 181
% Daily Value*
Total Fat 20.16g 44%
Saturated Fat 7.22g 52%
Polyunsaturated Fat 4.86g  
Monounsaturated Fat 6.08g
Cholesterol 67mg 32%
Sodium 2045mg 122%
Potassium 0mg  
Total Carbohydrates 230.23g 110%
Dietary Fiber 31.7g 181%
Sugars 118.03g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 315%
Protein 49.15g
Vitamin A 11%
Vitamin C 216%
Calcium 88%
Iron 43%
*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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