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1290 calorie diet plan no. 101. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

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A 1290-Calorie Diet plan created by Carol

1200-Calorie Diet
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British Colombia, Canada
Total Calories: 1290
1. 1290-Calorie Diet Plan
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1290 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 1290-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 - Breads & Cereals
Nutrition Facts - Cheese, Milk & Dairy
Nutrition Facts - Fruit
Nutrition Facts - Meat
Nutrition Facts - Sauces, Spices & Spreads
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
32 g - 76%
Total saturated fat in this plan:
10 g - 76%
Total trans fat in this plan:
Total cholesterol in this plan:
183 mg - 94%
Total sodium in this plan:
1440 mg - 92%
Total carbohydrates in this plan:
176 g - 90%
Total dietary fiber in this plan:
21 g - 126%
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 this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 calculation for this 1290 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.
25 - 35%
Range in Grams
81 - 113
40 - 60%
Range in Grams
129 - 194
15 - 25%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
97 g
  Calculated Carbs Limit
161 g
  Calculated Fat Limit
29 g
473 Calories
  12.82   88.88   10.14
390 Calories
  56.15   14.57   11.1
325 Calories
  10.51   56.77   8.1
102 Calories
  4.57   16.22   2.64
84 g
Within Range
81 - 113
176 g
Within Range
129 - 194
32 g
Within Range
22 - 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?

Carol created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carol chose American Cheese - 1/4 cup shredded, Bananas - 1 medium banana, Honey - 1 tbsp honey, Oats - Plain Oatmeal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Carol chose Chicken - 1 Stewed Breast, Mayonnaise - Regular Mayonnaise, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Carol chose Cabbage - 1 cup shredded, Carrots - 1 small carrot, Cucumbers - 1 cup slices, Olives - 10 large, Quinoa - 1 oz quinoa, Tomatoes - 1 wedge, Water - 16 fl oz Bottled Water. For snack Carol chose Berries - 1/2 cup berri, Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Carol's total caloric consumption added to 1290 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carol 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: Jun 22nd, 2012

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 1290 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 81 - 113 84 Pass
CARBS 129 - 194 176 Pass
FAT 22 - 36 32 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 81 - 113 84 Pass
CARBS 97 - 161 176 Fail
FAT 36 - 50 32 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 129 - 161 84 Fail
CARBS 32 - 65 176 Fail
FAT 43 - 57 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1290 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 1290 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   |  Adopted by: 1 Member(s) 
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1/4 cup shredded 1 95 5.35g 1.96g 7.36g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Honey - 1 tbsp honey 2 128 0.12g 34.6g 0
Oats - Plain Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 473 12.82g 88.88g 10.14g
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Stewed Breast 1 287 55.06g 0 5.76g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Strawberries - 1 cup strawberri 1 46 0.96g 11.06g 0.43g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 390 56.15g 14.57g 11.1g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cabbage - 1 cup shredded 1 17 1.01g 3.91g 0.08g
Carrots - 1 small carrot 1 20 0.46g 4.79g 0.12g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Olives - 10 large 1 48 0.4g 2.79g 4.39g
Quinoa - 1 oz quinoa 2 212 7.42g 39.06g 3.28g
Tomatoes - 1 wedge 2 12 0.54g 2.44g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 325 10.51g 56.77g 8.1g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1/2 cup berri 1 41 0.54g 10.51g 0.24g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 102 4.57g 16.22g 2.64g
  Total: 1290 84.05g 176.44g 31.98g
Rate this Meal Plan:

Rated By: 4
Rating: 3
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
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 1290  Calories from Fat 288
% Daily Value*
Total Fat 31.98g 76%
Saturated Fat 9.87g 76%
Polyunsaturated Fat 7.54g  
Monounsaturated Fat 11.13g
Cholesterol 183mg 94%
Sodium 1440mg 92%
Potassium 0mg  
Total Carbohydrates 176.44g 90%
Dietary Fiber 20.5g 126%
Sugars 80.51g | ABOVE RECOMMENDED LIMIT: 25g 322%
Protein 84.05g
Vitamin A 208%
Vitamin C 231%
Calcium 113%
Iron 69%
*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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