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1264 calorie diet plan no. 1616. 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 1264-Calorie Diet plan created by Jon
1200-Calorie Diet
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Jon
(Female)
Kansas, United States
Total Calories: 1264
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1264 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1264-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
35 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
271 mg - INF%
Total sodium in this plan:
1956 mg - INF%
Total carbohydrates in this plan:
193 g - INF%
Total dietary fiber in this plan:
32 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 1264 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 - 111
 
CARBS
40 - 60%
%
Range in Grams
127 - 190
 
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
526 Calories
  21.53   74.25   17.19
Lunch
247 Calories
  8.25   39.34   6.29
Dinner
399 Calories
  16.74   65.38   8.49
Snack
92 Calories
  1.8   14.47   3.33
TOTAL  
48 g
Below Range
79 - 111
 
193 g
Above Range
127 - 190
 
35 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

Jon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jon chose Almond Milk - 1 cup almond milk, Bagels - Poppy Seed Bagel, Butter - 1 pat, Cereal - Cheerios Cheerios cereal, Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jon chose Cornbread - Cornbread from Dry Mix, Green Peas - 1/2 cup green pea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jon chose Baked Potatoes - 1 medium baked potato, Butter - 1 pat, Lentils - 1/4 cup lentil, Water - 16 fl oz Bottled Water. For snack Jon chose Baby Carrots - 10 medium, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Hummus - Roasted Garlic Hummus, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Jon's total caloric consumption added to 1264 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jon 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 1264 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 - 111 48 Fail
CARBS 127 - 190 193 Fail
FAT 21 - 35 35 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 79 - 111 48 Fail
CARBS 95 - 158 193 Fail
FAT 35 - 49 35 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 127 - 158 48 Fail
CARBS 32 - 63 193 Fail
FAT 42 - 56 35 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1264 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 Antioxidant Rich, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1264 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium, Foods Enriched With Plant Sterols.
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:
1200-Calorie Diet Plans" alt="1200-Calorie Diet Plans"/> 1200-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bagels - Poppy Seed Bagel 1 276 10.69g 52.47g 2.58g
Butter - 1 pat 1 36 0.04g 0 4.06g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 526 21.53g 74.25g 17.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cornbread - Cornbread from Dry Mix 1 188 4.32g 28.86g 6g
Green Peas - 1/2 cup green pea 1 59 3.93g 10.48g 0.29g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 247 8.25g 39.34g 6.29g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
Butter - 1 pat 1 36 0.04g 0 4.06g
Lentils - 1/4 cup lentil 1 169 12.38g 28.84g 0.51g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 399 16.74g 65.38g 8.49g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 1 7 0.16g 1.23g 0.2g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 92 1.8g 14.47g 3.33g
  Total: 1264 48.32g 193.44g 35.3g
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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 1264  Calories from Fat 318
% Daily Value*
Total Fat 35.3g INF%
Saturated Fat 10.05g INF%
Polyunsaturated Fat 6.09g  
Monounsaturated Fat 12.5g
Cholesterol 271mg INF%
Sodium 1956mg INF%
Potassium 0mg  
Total Carbohydrates 193.44g INF%
Dietary Fiber 31.6g INF%
Sugars 19.19g ‏ 77%
Protein 48.32g
Vitamin A 308%
Vitamin C 106%
Calcium 62%
Iron 134%
*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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