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1260 calorie diet plan no. 1994. 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 1260-Calorie Diet plan created by Alex
1200-Calorie Diet
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Alex
(Female)
England, United Kingdom
Total Calories: 1260
1. 933-Calorie Diet Plan
2. 1260-Calorie Diet Plan
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1260 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 1260-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 - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - 123%
Total saturated fat in this plan:
16 g - 117%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
154 mg - 73%
Total sodium in this plan:
1321 mg - 79%
Total carbohydrates in this plan:
123 g - 59%
Total dietary fiber in this plan:
14 g - 80%
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 this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1260 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
79 - 110
 
CARBS
40 - 60%
%
Range in Grams
126 - 189
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio		   Calculated Protein Limit
95 g		   Calculated Carbs Limit
158 g		   Calculated Fat Limit
28 g
Breakfast
268 Calories
  6.82   47.66   7.37
Lunch
361 Calories
  10.21   37.23   19.51
Dinner
340 Calories
  37.49   4.29   18.36
Snack
291 Calories
  16.13   33.99   10.65
TOTAL  
71 g
Below Range
79 - 110
 
123 g
Below Range
126 - 189
 
56 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?
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Alex created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alex chose Fruit Salad - Fruit Salad in Water Pack, Mixed Nuts - 1/4 cup mixed nut, Oatmeal - Quaker Oats Old Fashion Oatmeal, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For lunch Alex chose Pasta Salad - Pasta Salad with Cheese, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For dinner Alex chose Grilled Chicken - 1 cup grilled chicken, Mixed Vegetables - 1 oz mixed vegetabl, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For snack Alex chose Granola Bars - 1 medium Granola Cookie, Mixed Nuts - 1/4 cup mixed nut, Popcorn - Air Popped, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water, Yogurt - Plain.

With all the food items consumed during the day using this 1200-calorie meal plan, Alex's total caloric consumption added to 1260 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alex 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: May 9th, 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 1260 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 79 - 110 71 Fail
CARBS 126 - 189 123 Fail
FAT 21 - 35 56 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 79 - 110 71 Fail
CARBS 95 - 158 123 Pass
FAT 35 - 49 56 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 126 - 158 71 Fail
CARBS 32 - 63 123 Fail
FAT 42 - 56 56 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1260 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1260 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Mixed Nuts - 1/4 cup mixed nut 1 42 0.96g 0.91g 4.2g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 268 6.82g 47.66g 7.37g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pasta Salad - Pasta Salad with Cheese 1 359 10.21g 36.76g 19.51g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 361 10.21g 37.23g 19.51g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 1 cup grilled chicken 1 320 36.55g 0 18.21g
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 340 37.49g 4.29g 18.36g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Granola Bars - 1 medium Granola Cookie 1 60 1.27g 8.67g 2.29g
Mixed Nuts - 1/4 cup mixed nut 1 42 0.96g 0.91g 4.2g
Popcorn - Air Popped 1 31 1.04g 6.22g 0.36g
Tea - 1 mug Green Tea 2 4 0 0.94g 0
Water - 16 fl oz Bottled Water 6 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 291 16.13g 33.99g 10.65g
  Total: 1260 70.65g 123.17g 55.89g
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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 1260  Calories from Fat 503
% Daily Value*
Total Fat 55.89g 123%
Saturated Fat 16.35g 117%
Polyunsaturated Fat 16.9g  
Monounsaturated Fat 18.01g
Cholesterol 154mg 73%
Sodium 1321mg 79%
Potassium 0mg  
Total Carbohydrates 123.17g 59%
Dietary Fiber 14g 80%
Sugars 28.35g | ABOVE RECOMMENDED LIMIT: 25g‏ 113%
Protein 70.65g
Vitamin A 54%
Vitamin C 24%
Calcium 126%
Iron 39%
*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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