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A 1268-Calorie Diet plan created by Jim

1200-Calorie Diet
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Jim
(Male)
New York, United States
Total Calories: 1268
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1268 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 1268-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - INF%
Total saturated fat in this plan:
4 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
130 mg - INF%
Total sodium in this plan:
3473 mg - INF%
Total carbohydrates in this plan:
161 g - INF%
Total dietary fiber in this plan:
33 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 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 1268 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
159 g
  Calculated Fat Limit
28 g
Breakfast
578 Calories
  48.37   76.59   8.63
Lunch
236 Calories
  16.36   38.04   2.52
Dinner
454 Calories
  38.12   46.38   12.76
Snack
0 Calories
  0   0   0
TOTAL  
103 g
Within Range
79 - 111
 
161 g
Within Range
127 - 190
 
24 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

Jim created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jim chose Black Beans - Morningstar Farms Black Bean Burger, Bread - Rye Bread, Egg Whites - 1 cup egg white, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jim chose Chicken - Smart One Sweet & Sour White Meat Chicken, Lettuce - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jim chose Tilapia - Gortons Grilled Tilapia, Vegetables - 1 cup Cooked Vegetables, Water - 16 fl oz Bottled Water. For snack Jim chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Jim's total caloric consumption added to 1268 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jim 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 1268 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 - 111 103 Pass
CARBS 127 - 190 161 Pass
FAT 21 - 35 24 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 - 111 103 Pass
CARBS 95 - 159 161 Fail
FAT 35 - 49 24 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 127 - 159 103 Fail
CARBS 32 - 64 161 Fail
FAT 42 - 56 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1268 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, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1268 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber 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
Black Beans - Morningstar Farms Black Bean Burger 1 120 11g 13g 4g
Bread - Rye Bread 2 332 10.88g 61.82g 4.22g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 578 48.37g 76.59g 8.63g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Smart One Sweet & Sour White Meat Chicken 1 200 13g 31g 2g
Lettuce - Mixed Salad Greens 4 36 3.36g 7.04g 0.52g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 236 16.36g 38.04g 2.52g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Tilapia - Gortons Grilled Tilapia 2 160 28g 0 5g
Vegetables - 1 cup Cooked Vegetables 2 294 10.12g 46.38g 7.76g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 454 38.12g 46.38g 12.76g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1268 102.85g 161.01g 23.91g
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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 1268  Calories from Fat 215
% Daily Value*
Total Fat 23.91g INF%
Saturated Fat 4.34g INF%
Polyunsaturated Fat 7.64g  
Monounsaturated Fat 8.62g
Cholesterol 130mg INF%
Sodium 3473mg INF%
Potassium 0mg  
Total Carbohydrates 161.01g INF%
Dietary Fiber 33.4g INF%
Sugars 32.71g ‏ 87%
Protein 102.85g
Vitamin A 25%
Vitamin C 94%
Calcium 60%
Iron 69%
*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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