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A 1277-Calorie Diet plan created by Elsa

1200-Calorie Diet
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Elsa
(Female)
Pennsylvania, United States
Total Calories: 1277
1. 1277-Calorie Diet Plan
2. 1277-Calorie Diet Plan
3. 1277-Calorie Diet Plan
4. 1277-Calorie Diet Plan
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9. 1286-Calorie Diet Plan
10. 1286-Calorie Diet Plan
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1277 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 1277-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
66 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
246 mg - INF%
Total sodium in this plan:
1163 mg - INF%
Total carbohydrates in this plan:
145 g - INF%
Total dietary fiber in this plan:
26 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 1277 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 - 192
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
96 g
  Calculated Carbs Limit
160 g
  Calculated Fat Limit
28 g
Breakfast
328 Calories
  21.03   14.22   22.19
Lunch
489.5 Calories
  8.81   66.29   23.43
Dinner
455 Calories
  11.83   62.71   20.03
Snack
4 Calories
  0.06   1.32   0
TOTAL  
42 g
Below Range
80 - 112
 
145 g
Within Range
128 - 192
 
66 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

Elsa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elsa chose Avocados - 1/2 avocado, Coffee - Espresso, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For lunch Elsa chose Apple Cider - 1 cup apple cider, Avocados - 1/2 avocado, Baby Spring Mix - Spring Mix for Salads, Carrots - 1/2 cup chopped carrot, Cranberries - Craisins, Feta Cheese - 1/4 cup crumbled, Subway - Banana Peppers (3 Rings), Vinegar - Red Wine Vinegar, Water - 1 cup (8 fl oz) water. For dinner Elsa chose Almond Butter - MaraNatha All natural No Stir Almond Butter, Almond Milk - 1/2 cup almond milk, Bananas - 1 medium banana, Oatmeal - 1 packet Plain, Water - 1 cup (8 fl oz) water. For snack Elsa chose Seasoning - Lemon Juice, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Elsa's total caloric consumption added to 1277 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elsa 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 1277 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 42 Fail
CARBS 128 - 192 145 Pass
FAT 21 - 35 66 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 - 112 42 Fail
CARBS 96 - 160 145 Pass
FAT 35 - 50 66 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 - 160 42 Fail
CARBS 32 - 64 145 Fail
FAT 43 - 57 66 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1277 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1277 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, 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
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Coffee - Espresso 1 4 0.21g 0 0.32g
Scrambled Eggs - 1 large egg 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 328 21.03g 14.22g 22.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apple Cider - 1 cup apple cider 1 117 0.15g 28.97g 0.27g
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Baby Spring Mix - Spring Mix for Salads 0.5 10 1g 1.5g 0
Carrots - 1/2 cup chopped carrot 0.5 13 0.3g 3.07g 0.08g
Cranberries - Craisins 0.5 85 0.02g 22.65g 0.38g
Feta Cheese - 1/4 cup crumbled 1 99 5.33g 1.53g 7.98g
Subway - Banana Peppers (3 Rings) 1 5 0 0 0
Vinegar - Red Wine Vinegar 2 0 0 0 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 490 8.81g 66.29g 23.44g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Almond Butter - MaraNatha All natural No Stir Almond Butter 1 190 6g 7g 16g
Almond Milk - 1/2 cup almond milk 1 20 0.75g 0.7g 1.79g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Oatmeal - 1 packet Plain 1 140 3.79g 28.06g 1.85g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 455 11.83g 62.71g 20.03g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 4 0.06g 1.32g 0
  Total: 1277 41.73g 144.54g 65.66g
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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 1277  Calories from Fat 591
% Daily Value*
Total Fat 65.65g INF%
Saturated Fat 14.83g INF%
Polyunsaturated Fat 10.7g  
Monounsaturated Fat 36.18g
Cholesterol 246mg INF%
Sodium 1163mg INF%
Potassium 0mg  
Total Carbohydrates 144.54g INF%
Dietary Fiber 26.05g INF%
Sugars 82.98g | ABOVE RECOMMENDED LIMIT: 25g 332%
Protein 41.73g
Vitamin A 158.5%
Vitamin C 100%
Calcium 52.5%
Iron 62%
*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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