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A 1281-Calorie Diet plan created by Jesse

1200-Calorie Diet
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Jesse
(Male)
California, 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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
52 g - 115%
Total saturated fat in this plan:
10 g - 68%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
182 mg - 87%
Total sodium in this plan:
2472 mg - 147%
Total carbohydrates in this plan:
86 g - 41%
Total dietary fiber in this plan:
25 g - 141%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below 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 meets 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
209 Calories
  26.77   24.3   0.83
Lunch
130 Calories
  22.16   3.48   2.6
Dinner
519 Calories
  46.74   37.66   21.14
Snack
423 Calories
  27.68   20.2   27.83
TOTAL  
123 g
Above Range
80 - 112
 
86 g
Below Range
128 - 192
 
52 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

Jesse created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jesse chose Cottage Cheese - 1 cup cottage cheese, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water. For lunch Jesse chose Chicken Salad - Chicken Garden Salad, Water - 1 cup (8 fl oz) water. For dinner Jesse chose Beans - Baked Beans, Broccoli - 1 cup chopped broccoli, Salmon - 1 medium steak, Water - 1 cup (8 fl oz) water. For snack Jesse chose Jerky - Turkey Jerky, Pistachios - 1/2 cup pistachio, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Jesse'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 Jesse 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: Jan 21st, 2013


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 - 112 123 Fail
CARBS 128 - 192 86 Fail
FAT 21 - 36 52 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 - 112 123 Fail
CARBS 96 - 160 86 Fail
FAT 36 - 50 52 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 - 160 123 Fail
CARBS 32 - 64 86 Fail
FAT 43 - 57 52 Pass

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 High In Potassium, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. 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, Antioxidant Rich, High Fiber, Omega 3 Fatty Acid Rich Foods 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
Cottage Cheese - 1 cup cottage cheese 1 123 25.04g 2.68g 0.61g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 209 26.77g 24.3g 0.83g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - Chicken Garden Salad 2 130 22.16g 3.48g 2.6g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 130 22.16g 3.48g 2.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beans - Baked Beans 1 191 7.01g 27.06g 6.51g
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Salmon - 1 medium steak 1 243 34.04g 0.7g 10.74g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 519 46.74g 37.66g 21.14g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Jerky - Turkey Jerky 1 80 15g 3g 0.5g
Pistachios - 1/2 cup pistachio 1 343 12.68g 17.2g 27.33g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 423 27.68g 20.2g 27.83g
  Total: 1281 123.35g 85.64g 52.4g
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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 472
% Daily Value*
Total Fat 52.4g 115%
Saturated Fat 9.55g 68%
Polyunsaturated Fat 14.8g  
Monounsaturated Fat 23.75g
Cholesterol 182mg 87%
Sodium 2472mg 147%
Potassium 0mg  
Total Carbohydrates 85.64g 41%
Dietary Fiber 24.6g 141%
Sugars 32.43g ‏ 86%
Protein 123.35g
Vitamin A 16%
Vitamin C 315%
Calcium 41%
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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