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A 1274-Calorie Diet plan created by Andrew

1200-Calorie Diet
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Andrew
(Female)
Nova Scotia, Canada
Total Calories: 1274
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1274 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 1274-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
21 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:
110 mg - INF%
Total sodium in this plan:
706 mg - INF%
Total carbohydrates in this plan:
207 g - INF%
Total dietary fiber in this plan:
22 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 1274 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 - 112
 
CARBS
40 - 60%
%
Range in Grams
128 - 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
266 Calories
  17.6   48.06   1.89
Lunch
104 Calories
  18.28   4.11   0.33
Dinner
790 Calories
  41.46   124.05   18.43
Snack
114 Calories
  0.58   30.38   0.38
TOTAL  
78 g
Below Range
80 - 112
 
207 g
Above Range
128 - 191
 
21 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

Andrew created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Andrew chose Bananas - 1 cup sliced, Egg Whites - 1/2 cup egg white, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Andrew chose Chicken - Skinless Chicken Grilled Chicken Breast, Cucumbers - 1 cup sliced, Lettuce - 1 cup shredded, Water - 16 fl oz Bottled Water. For dinner Andrew chose Corn on the Cob - Corn on the Cob with Butter, Potatoes - 1 medium potato, Potatoes - 1 small potato, Steak - Lean Steak, Water - 16 fl oz Bottled Water. For snack Andrew chose Apples - 1 cup slices, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Andrew's total caloric consumption added to 1274 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Andrew 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 1274 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 - 112 78 Fail
CARBS 128 - 191 207 Fail
FAT 21 - 35 21 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 80 - 112 78 Fail
CARBS 96 - 159 207 Fail
FAT 35 - 50 21 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 128 - 159 78 Fail
CARBS 32 - 64 207 Fail
FAT 42 - 57 21 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1274 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1274 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 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:
1200-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 1 69 2.72g 12.91g 1.18g
  Total: 266 17.6g 48.06g 1.89g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Cucumbers - 1 cup sliced 1 14 0.7g 2.57g 0.19g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 104 18.28g 4.11g 0.33g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Corn on the Cob - Corn on the Cob with Butter 2 310 8.94g 63.88g 6.86g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Potatoes - 1 small potato 1 119 2.86g 26.71g 0.17g
Steak - Lean Steak 1 212 26.08g 0 11.19g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 790 41.46g 124.05g 18.43g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 cup slices 2 114 0.58g 30.38g 0.38g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 114 0.58g 30.38g 0.38g
  Total: 1274 77.92g 206.6g 21.03g
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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 1274  Calories from Fat 189
% Daily Value*
Total Fat 21.03g INF%
Saturated Fat 8.05g INF%
Polyunsaturated Fat 2.36g  
Monounsaturated Fat 8.44g
Cholesterol 110mg INF%
Sodium 706mg INF%
Potassium 0mg  
Total Carbohydrates 206.6g INF%
Dietary Fiber 22g INF%
Sugars 50.23g | ABOVE RECOMMENDED LIMIT: 25g 201%
Protein 77.92g
Vitamin A 77%
Vitamin C 213%
Calcium 35%
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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