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A 1252-Calorie Diet plan created by Kat

1200-Calorie Diet
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Kat
(Female)
Oregon, United States
Total Calories: 1252
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1252 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 1252-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 - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
46 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
56 mg - INF%
Total sodium in this plan:
1224 mg - INF%
Total carbohydrates in this plan:
177 g - INF%
Total dietary fiber in this plan:
17 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 1252 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 - 110
 
CARBS
40 - 60%
%
Range in Grams
125 - 188
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
94 g
  Calculated Carbs Limit
157 g
  Calculated Fat Limit
28 g
Breakfast
334 Calories
  7.24   73.69   3.26
Lunch
254 Calories
  5.7   13.32   21.82
Dinner
374 Calories
  20.23   42.66   13.81
Snack
290 Calories
  10   47   7
TOTAL  
43 g
Below Range
78 - 110
 
177 g
Within Range
125 - 188
 
46 g
Above 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

Kat created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kat chose Bananas - 1 large banana, Oatmeal - 1 cup oatmeal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kat chose Caesar Dressing - Ranch Dressing, Cashews - 1/4 cup Organic Raw Cashews, Garden Salad - Garden Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kat chose Fajitas - Chicken Fajita with Vegetables, Sour Cream - Light Sour Cream, Water - 16 fl oz Bottled Water. For snack Kat chose Granola Bars - Nature Valley Crunchy Peanut Butter, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 1200-calorie meal plan, Kat's total caloric consumption added to 1252 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kat 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 1252 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 - 110 43 Fail
CARBS 125 - 188 177 Pass
FAT 21 - 35 46 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 - 110 43 Fail
CARBS 94 - 157 177 Fail
FAT 35 - 49 46 Pass
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 - 157 43 Fail
CARBS 31 - 63 177 Fail
FAT 42 - 56 46 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1252 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 1252 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 large banana 1 121 1.48g 31.06g 0.45g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 334 7.24g 73.69g 3.26g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Caesar Dressing - Ranch Dressing 1 73 0.15g 1g 7.71g
Cashews - 1/4 cup Organic Raw Cashews 1 170 5g 10g 14g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 254 5.7g 13.32g 21.82g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Fajitas - Chicken Fajita with Vegetables 1 352 19.67g 41.52g 12.11g
Sour Cream - Light Sour Cream 1 22 0.56g 1.14g 1.7g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 374 20.23g 42.66g 13.81g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Granola Bars - Nature Valley Crunchy Peanut Butter 1 190 5g 28g 7g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 290 10g 47g 7g
  Total: 1252 43.17g 176.67g 45.89g
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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 1252  Calories from Fat 413
% Daily Value*
Total Fat 45.89g INF%
Saturated Fat 7.9g INF%
Polyunsaturated Fat 3.42g  
Monounsaturated Fat 7.72g
Cholesterol 56mg INF%
Sodium 1224mg INF%
Potassium 0mg  
Total Carbohydrates 176.67g INF%
Dietary Fiber 17.2g INF%
Sugars 65.59g | ABOVE RECOMMENDED LIMIT: 25g 262%
Protein 43.17g
Vitamin A 17%
Vitamin C 79%
Calcium 74%
Iron 74%
*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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