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1295 calorie diet plan no. 565. 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 Hailey
1200-Calorie Diet
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Hailey
(Female)
Texas, United States
Total Calories: 1295
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2. 1260-Calorie Diet Plan
3. 1260-Calorie Diet Plan
4. 1295-Calorie Diet Plan
5. 1295-Calorie Diet Plan
6. 1295-Calorie Diet Plan
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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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
229 mg - INF%
Total sodium in this plan:
1524 mg - INF%
Total carbohydrates in this plan:
164 g - INF%
Total dietary fiber in this plan:
14 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
337 Calories
  18.82   54.14   5.63
Lunch
362 Calories
  37.28   20.53   13.55
Dinner
302 Calories
  8.92   31.64   19.53
Snack
294 Calories
  9.67   57.34   4.34
TOTAL  
75 g
Below Range
81 - 113
 
164 g
Within Range
130 - 194
 
43 g
Above 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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Hailey created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Hailey chose Honey - 1 tbsp honey, Milk - 1 cup milk, Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom. For lunch Hailey chose Garden Salad - Spinach Salad, Grilled Chicken - 4 oz boneless, Iced Tea - 1 bottle iced tea, Vinaigrette - Raspberry Vinaigrette, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Hailey chose Applesauce - 1 snack size cup (4 oz), Avocados - California Avocado, Iced Tea - 1 cup iced tea, Mozzarella Cheese - 1 Part Skim Mozzarella String Cheese Stick, Water - 16 fl oz Bottled Water. For snack Hailey chose Chocolate Milk - Low Fat Chocolate Milk, Crackers - 1 Cheese Sandwich Cracker with Cheese Filling, Peaches - Peaches in Extra Light Syrup, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Hailey'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 Hailey 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 75 Fail
CARBS 130 - 194 164 Pass
FAT 22 - 36 43 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 81 - 113 75 Fail
CARBS 97 - 162 164 Fail
FAT 36 - 50 43 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 130 - 162 75 Fail
CARBS 33 - 65 164 Fail
FAT 43 - 58 43 Pass

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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, 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, 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
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Multigrain Bread - 1 regular slice multigrain bread 1 65 2.6g 12.06g 0.99g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 337 18.82g 54.14g 5.63g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Spinach Salad 1 107 5.11g 11.2g 4.82g
Grilled Chicken - 4 oz boneless 1 211 32.13g 0 8.23g
Iced Tea - 1 bottle iced tea 1 4 0.04g 1.33g 0
Vinaigrette - Raspberry Vinaigrette 1 40 0 8g 0.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 362 37.28g 20.53g 13.55g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 snack size cup (4 oz) 1 86 0.2g 22.5g 0.2g
Avocados - California Avocado 1 144 1.7g 7.47g 13.33g
Iced Tea - 1 cup iced tea 1 2 0.02g 0.67g 0
Mozzarella Cheese - 1 Part Skim Mozzarella String Cheese Stick 1 70 7g 1g 6g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 302 8.92g 31.64g 19.53g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Chocolate Milk - Low Fat Chocolate Milk 1 158 8.1g 26.1g 2.5g
Crackers - 1 Cheese Sandwich Cracker with Cheese Filling 1 32 0.58g 3.82g 1.59g
Peaches - Peaches in Extra Light Syrup 1 104 0.99g 27.42g 0.25g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 294 9.67g 57.34g 4.34g
  Total: 1295 74.69g 163.65g 43.05g
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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 OFF
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 387
% Daily Value*
Total Fat 43.05g Total Fat Limit: 29 g, based on the selected scenario and ratio. | Fat: 29 g 148%
Saturated Fat 13.88g INF%
Polyunsaturated Fat 4.79g  
Monounsaturated Fat 15.76g
Cholesterol 229mg INF%
Sodium 1524mg INF%
Potassium 0mg  
Total Carbohydrates 163.65g Total Carbs Limit: 162 g, based on the selected scenario and ratio. | Carbs: 162 g 101%
Dietary Fiber 14.2g INF%
Sugars 94.21g | ABOVE RECOMMENDED LIMIT: 25g‏ 377%
Protein 74.69g Total Protein Limit: 97 g, based on the selected scenario and ratio. | Protein: 97 g 77%
Vitamin A 31%
Vitamin C 43%
Calcium 112%
Iron 32%
*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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