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1200-Calorie Diet Plans

A 1272-Calorie Diet plan created by Tia

1200-Calorie Diet
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Tia
(Female)
Missouri, United States
Total Calories: 1272
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9. 1272-Calorie Diet Plan
10. 1272-Calorie Diet Plan
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1272 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 1272-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
47 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
817 mg - INF%
Total sodium in this plan:
2405 mg - INF%
Total carbohydrates in this plan:
138 g - INF%
Total dietary fiber in this plan:
9 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 1272 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
80 - 111
 
CARBS
40 - 60%
%
Range in Grams
127 - 191
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
96 g
  Calculated Carbs Limit
159 g
  Calculated Fat Limit
28 g
Breakfast
346 Calories
  26.44   14.96   19.36
Lunch
0 Calories
  0   0   0
Dinner
613 Calories
  40.54   69.16   20.28
Snack
313 Calories
  6.22   54.24   7.34
TOTAL  
73 g
Below Range
80 - 111
 
138 g
Within Range
127 - 191
 
47 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

Tia created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tia chose Ham - Deli Sliced Ham, Hard Boiled Eggs - 1 large egg, Tea - Herbal Tea with Sugar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tia chose Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Tia chose Baked Potatoes - 1 small baked potato, Ground Turkey - 1 cup cooked, Iced Tea - Raspberry Iced Tea, Lettuce - 1 inner leaf, Lettuce - 1 outer leaf, Vegetables - Yellow Sweet Pepper, Water - 16 fl oz Bottled Water. For snack Tia chose Blueberries - 1 Blueberry Muffin, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Tia's total caloric consumption added to 1272 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tia 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 1272 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 80 - 111 73 Fail
CARBS 127 - 191 138 Pass
FAT 21 - 35 47 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 80 - 111 73 Fail
CARBS 96 - 159 138 Pass
FAT 35 - 49 47 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 - 159 73 Fail
CARBS 32 - 64 138 Fail
FAT 42 - 57 47 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1272 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1272 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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
Ham - Deli Sliced Ham 2 68 7.66g 0.96g 3.52g
Hard Boiled Eggs - 1 large egg 3 231 18.78g 1.68g 15.84g
Tea - Herbal Tea with Sugar 1 47 0 12.32g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 346 26.44g 14.96g 19.36g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Ground Turkey - 1 cup cooked 1 296 34.46g 0 16.56g
Iced Tea - Raspberry Iced Tea 1 100 0 26g 0
Lettuce - 1 inner leaf 1 1 0.07g 0.2g 0.02g
Lettuce - 1 outer leaf 2 10 0.68g 1.84g 0.16g
Vegetables - Yellow Sweet Pepper 1 50 1.86g 11.76g 0.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 613 40.54g 69.16g 20.28g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 Blueberry Muffin 1 313 6.22g 54.24g 7.34g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 6.22g 54.24g 7.34g
  Total: 1272 73.2g 138.36g 46.98g
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Rating: 5
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 1272  Calories from Fat 423
% Daily Value*
Total Fat 46.98g INF%
Saturated Fat 12.58g INF%
Polyunsaturated Fat 10.46g  
Monounsaturated Fat 17.54g
Cholesterol 817mg INF%
Sodium 2405mg INF%
Potassium 0mg  
Total Carbohydrates 138.36g INF%
Dietary Fiber 8.9g INF%
Sugars 63.17g | ABOVE RECOMMENDED LIMIT: 25g 253%
Protein 73.2g
Vitamin A 82%
Vitamin C 617%
Calcium 41%
Iron 53%
*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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