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1295 calorie diet plan no. 1530. 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 1295-Calorie Diet plan created by Priscilla
1200-Calorie Diet
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Priscilla
(Female)
Western Cape, South Africa
Total Calories: 1295
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1295 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 1295-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 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:
83 mg - INF%
Total sodium in this plan:
1725 mg - INF%
Total carbohydrates in this plan:
198 g - INF%
Total dietary fiber in this plan:
32 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 1295 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
81 - 113
 
CARBS
40 - 60%
%
Range in Grams
130 - 194
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio		   Calculated Protein Limit
97 g		   Calculated Carbs Limit
162 g		   Calculated Fat Limit
29 g
Breakfast
240 Calories
  4.97   48.77   2.74
Lunch
164 Calories
  8.57   25.68   6.28
Dinner
560 Calories
  40.49   60.64   19.15
Snack
331 Calories
  13.57   63.1   5.07
TOTAL  
68 g
Below Range
81 - 113
 
198 g
Above Range
130 - 194
 
33 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?
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Priscilla created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Priscilla chose Oats - Instant Oats Cereal with Raisins and Spice made with Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Priscilla chose Carrots - 1 medium carrot, Green Beans - 1 cup green bean, Hummus - Eggplant Hummus, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Priscilla chose Baked Potatoes - 1 medium baked potato, Feta Cheese - 1 oz feta cheese, Fish - 1 piece Swordfish, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Peppers - 1 large pepper, Water - 16 fl oz Bottled Water, Zucchini - 1 medium zucchini. For snack Priscilla chose Almonds - 1 almond, Apples - 1 small appl, Crispbread - Extra Crispy Wheat or Rye Crispbread, Peaches - 1 large peach, Skim Milk - 1 cup skim milk, Water - 16 fl oz Bottled Water, Watermelons - 1 cup watermelon.

With all the food items consumed during the day using this 1200-calorie meal plan, Priscilla's total caloric consumption added to 1295 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Priscilla 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 1295 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 68 Fail
CARBS 130 - 194 198 Fail
FAT 22 - 36 33 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 68 Fail
CARBS 97 - 162 198 Fail
FAT 36 - 50 33 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 130 - 162 68 Fail
CARBS 33 - 65 198 Fail
FAT 43 - 58 33 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1295 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1295 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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
Oats - Instant Oats Cereal with Raisins and Spice made with Water 1 240 4.97g 48.77g 2.74g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 240 4.97g 48.77g 2.74g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Hummus - Eggplant Hummus 3 105 6g 12g 6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 164 8.57g 25.68g 6.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
Feta Cheese - 1 oz feta cheese 1 75 4.03g 1.16g 6.03g
Fish - 1 piece Swordfish 1 165 26.93g 0 5.45g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 1 45 0.98g 4.61g 3.01g
Peppers - 1 large pepper 1 50 1.86g 11.76g 0.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1 medium zucchini 1 31 2.37g 6.57g 0.35g
  Total: 560 40.49g 60.64g 19.15g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 5 35 1.3g 1.2g 3.05g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Crispbread - Extra Crispy Wheat or Rye Crispbread 2 48 1.28g 8.92g 0.78g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1 cup watermelon 1 46 0.93g 11.48g 0.23g
  Total: 331 13.57g 63.1g 5.07g
  Total: 1295 67.6g 198.19g 33.24g
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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 1295  Calories from Fat 299
% Daily Value*
Total Fat 33.24g INF%
Saturated Fat 8.38g INF%
Polyunsaturated Fat 5.35g  
Monounsaturated Fat 10.74g
Cholesterol 83mg INF%
Sodium 1725mg INF%
Potassium 0mg  
Total Carbohydrates 198.19g INF%
Dietary Fiber 31.9g INF%
Sugars 83.03g | ABOVE RECOMMENDED LIMIT: 25g‏ 332%
Protein 67.6g
Vitamin A 292%
Vitamin C 758%
Calcium 106%
Iron 82%
*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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