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A 1281-Calorie Diet plan created by Lester
1200-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1281
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1281 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 1281-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 - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 g - 57%
Total saturated fat in this plan:
14 g - 60%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
373 mg - 135%
Total sodium in this plan:
2444 mg - 111%
Total carbohydrates in this plan:
102 g - 37%
Total dietary fiber in this plan:
14 g - 49%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 1281 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 - 36
Based on
Selected Ratio		   Calculated Protein Limit
96 g		   Calculated Carbs Limit
160 g		   Calculated Fat Limit
28 g
Breakfast
310 Calories
  15.48   34.67   11.5
Lunch
357 Calories
  34.34   15.16   17.47
Dinner
439 Calories
  64.09   15.44   11.88
Snack
175 Calories
  3.7   36.68   1.25
TOTAL  
118 g
Above Range
80 - 112
 
102 g
Below Range
128 - 192
 
42 g
Above Range
21 - 36
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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Breakfast Items - kellog Special K flatbread Breakfast Sandwich, Rice Cakes - 2 cakes, Water - 1 cup (8 fl oz) water. For lunch Lester chose Beef - 4 oz boneless, Mixed Vegetables - 1 oz mixed vegetabl, Spaghetti - 1 oz spaghetti, Water - 1 cup (8 fl oz) water. For dinner Lester chose ChickenBreast - 1 large breast, Green Beans - 1 oz green bean, Hummus - 1 oz hummu, Water - 1 cup (8 fl oz) water. For snack Lester chose Rice Cakes - 1 cake, Rice Cakes - 2 cakes, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Lester's total caloric consumption added to 1281 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Apr 29th, 2014

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 1281 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 - 112 118 Fail
CARBS 128 - 192 102 Fail
FAT 21 - 36 42 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 - 112 118 Fail
CARBS 96 - 160 102 Pass
FAT 36 - 50 42 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 128 - 160 118 Fail
CARBS 32 - 64 102 Fail
FAT 43 - 57 42 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1281 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 1281 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
Breakfast Items - kellog Special K flatbread Breakfast Sandwich 1 240 14g 20g 11g
Rice Cakes - 2 cakes 1 70 1.48g 14.67g 0.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 310 15.48g 34.67g 11.5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
Mixed Vegetables - 1 oz mixed vegetabl 2 36 1.88g 7.64g 0.3g
Spaghetti - 1 oz spaghetti 1 35 1.51g 7.52g 0.15g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 357 34.34g 15.16g 17.47g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Green Beans - 1 oz green bean 2 18 1.04g 4.04g 0.06g
Hummus - 1 oz hummu 2 100 2.76g 11.4g 4.88g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 439 64.09g 15.44g 11.88g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Rice Cakes - 1 cake 1 35 0.74g 7.34g 0.25g
Rice Cakes - 2 cakes 2 140 2.96g 29.34g 1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 175 3.7g 36.68g 1.25g
  Total: 1281 117.61g 101.95g 42.1g
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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 1281  Calories from Fat 379
% Daily Value*
Total Fat 42.1g 57%
Saturated Fat 13.73g 60%
Polyunsaturated Fat 4.18g  
Monounsaturated Fat 13.01g
Cholesterol 373mg 135%
Sodium 2444mg 111%
Potassium 0mg  
Total Carbohydrates 101.95g 37%
Dietary Fiber 13.5g 49%
Sugars 4.85g ‏ 13%
Protein 117.61g
Vitamin A 58%
Vitamin C 34%
Calcium 36%
Iron 54%
*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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