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A 1299-Calorie Diet plan created by Jon

1200-Calorie Diet
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Jon
(Female)
Kansas, United States
Total Calories: 1299
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1299 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 1299-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
283 mg - INF%
Total sodium in this plan:
1975 mg - INF%
Total carbohydrates in this plan:
186 g - INF%
Total dietary fiber in this plan:
28 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 1299 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 - 114
 
CARBS
40 - 60%
%
Range in Grams
130 - 195
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
98 g
  Calculated Carbs Limit
163 g
  Calculated Fat Limit
29 g
Breakfast
335 Calories
  12.28   52.84   11
Lunch
343 Calories
  22.73   35.85   12.13
Dinner
529 Calories
  16.36   82.9   15.63
Snack
92 Calories
  1.8   14.47   3.33
TOTAL  
53 g
Below Range
81 - 114
 
186 g
Within Range
130 - 195
 
42 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?
Print

Jon created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jon chose Almond Milk - 1 cup almond milk, Bananas - 1 large banana, Cereal - Cheerios Cheerios cereal, Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jon chose Fajitas - Fajita Chicken Strips, Lettuce - 1 cup shredded, Mayonnaise - Light Mayonnaise, Sweet Potato - 1/2 Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - Whole Wheat Tortilla Wrap. For dinner Jon chose Baked Potatoes - 1 medium baked potato, Butter - 1 pat, Green Peas - 1/2 cup green pea, Quinoa - 1/4 cup quinoa, Seeds - Greens Organics Chia, Water - 16 fl oz Bottled Water. For snack Jon chose Baby Carrots - 10 medium, Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Hummus - Roasted Garlic Hummus, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Jon's total caloric consumption added to 1299 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jon 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 1299 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 - 114 53 Fail
CARBS 130 - 195 186 Pass
FAT 22 - 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 81 - 114 53 Fail
CARBS 98 - 163 186 Fail
FAT 36 - 51 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 130 - 163 53 Fail
CARBS 33 - 65 186 Fail
FAT 43 - 58 42 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1299 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1299 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, 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 335 12.28g 52.84g 11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fajitas - Fajita Chicken Strips 1 110 17g 1g 4g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - Whole Wheat Tortilla Wrap 1 120 4g 19g 3g
  Total: 343 22.73g 35.85g 12.13g
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
Butter - 1 pat 1 36 0.04g 0 4.06g
Green Peas - 1/2 cup green pea 1 59 3.93g 10.48g 0.29g
Quinoa - 1/4 cup quinoa 1 159 5.57g 29.28g 2.46g
Seeds - Greens Organics Chia 1 81 2.5g 6.6g 4.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 529 16.36g 82.9g 15.63g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 1 7 0.16g 1.23g 0.2g
Hummus - Roasted Garlic Hummus 1 50 1g 5g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 92 1.8g 14.47g 3.33g
  Total: 1299 53.17g 186.06g 42.09g
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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 1299  Calories from Fat 379
% Daily Value*
Total Fat 42.09g INF%
Saturated Fat 7.97g INF%
Polyunsaturated Fat 12.65g  
Monounsaturated Fat 12.53g
Cholesterol 283mg INF%
Sodium 1975mg INF%
Potassium 0mg  
Total Carbohydrates 186.06g INF%
Dietary Fiber 28.3g INF%
Sugars 35.3g | ABOVE RECOMMENDED LIMIT: 25g 141%
Protein 53.17g
Vitamin A 547%
Vitamin C 145%
Calcium 66%
Iron 124%
*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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