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A 1249-Calorie Diet plan created by Mary

1200-Calorie Diet
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Mary
(Female)
California, United States
Total Calories: 1249
1. 1249-Calorie Diet Plan
2. 1249-Calorie Diet Plan
3. 1249-Calorie Diet Plan
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1249 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 1249-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
27 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
156 mg - INF%
Total sodium in this plan:
948 mg - INF%
Total carbohydrates in this plan:
193 g - INF%
Total dietary fiber in this plan:
21 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 1249 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
539 Calories
  19.67   113.25   4.3
Lunch
141 Calories
  13.88   10.92   4.95
Dinner
393 Calories
  35.68   35.48   12.08
Snack
176 Calories
  3.47   33.06   5.28
TOTAL  
73 g
Below Range
78 - 109
 
193 g
Above 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

Mary created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mary chose Bananas - 1 cup sliced, Nutrition Drinks - French Vanilla Shake Mix, Strawberries - Frozen Unsweetened Strawberries, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Mary chose Cottage Cheese - 1/2 cup (large curd), Peaches - 1/2 cup slices peach, Water - 16 fl oz Bottled Water. For dinner Mary chose Brown Rice - 1 cup Boil-in-Bag Brown Rice, Cabbage - 1/2 cup chopped cabbage, Chicken - Dark Meat without Skin, Water - 16 fl oz Bottled Water. For snack Mary chose Ice Creams - Light No Sugar Added Vanilla Ice Cream, Melons - 1/2 cup diced melon, Pears - 1/2 cup slices pear, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Mary's total caloric consumption added to 1249 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Mary 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 1249 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 73 Fail
CARBS 125 - 187 193 Fail
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 73 Fail
CARBS 94 - 156 193 Fail
FAT 35 - 49 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 73 Fail
CARBS 31 - 63 193 Fail
FAT 42 - 56 27 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1249 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 1249 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
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Nutrition Drinks - French Vanilla Shake Mix 1 120 5g 25g 0.5g
Strawberries - Frozen Unsweetened Strawberries 1 77 0.95g 20.18g 0.24g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 539 19.67g 113.25g 4.3g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cottage Cheese - 1/2 cup (large curd) 1 108 13.11g 2.81g 4.74g
Peaches - 1/2 cup slices peach 1 33 0.77g 8.11g 0.21g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 141 13.88g 10.92g 4.95g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
Cabbage - 1/2 cup chopped cabbage 1 11 0.64g 2.48g 0.05g
Chicken - Dark Meat without Skin 1 232 31.04g 0 11.03g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 393 35.68g 35.48g 12.08g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Ice Creams - Light No Sugar Added Vanilla Ice Cream 1 105 2.7g 14.57g 5.07g
Melons - 1/2 cup diced melon 1 23 0.46g 5.74g 0.11g
Pears - 1/2 cup slices pear 1 48 0.31g 12.75g 0.1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 176 3.47g 33.06g 5.28g
  Total: 1249 72.7g 192.71g 26.61g
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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 1249  Calories from Fat 239
% Daily Value*
Total Fat 26.61g INF%
Saturated Fat 10.98g INF%
Polyunsaturated Fat 3.69g  
Monounsaturated Fat 7.68g
Cholesterol 156mg INF%
Sodium 948mg INF%
Potassium 0mg  
Total Carbohydrates 192.71g INF%
Dietary Fiber 21.2g INF%
Sugars 107.43g | ABOVE RECOMMENDED LIMIT: 25g 430%
Protein 72.7g
Vitamin A 45%
Vitamin C 272%
Calcium 112%
Iron 63%
*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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