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12033 calorie diet plan no. 636. 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 12033-Calorie Diet plan created by Audra
1200-Calorie Diet
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Audra
(Female)
Ontario, Canada
Total Calories: 12033
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3. 12033-Calorie Diet Plan
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12033 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 12033-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
687 g - INF%
Total saturated fat in this plan:
315 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
2520 mg - INF%
Total sodium in this plan:
13230 mg - INF%
Total carbohydrates in this plan:
791 g - INF%
Total dietary fiber in this plan:
58 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 12033 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
752 - 1053
 
CARBS
40 - 60%
%
Range in Grams
1203 - 1805
 
FAT
15 - 25%
%
Range in Grams
201 - 334
Based on
Selected Ratio		   Calculated Protein Limit
903 g		   Calculated Carbs Limit
1504 g		   Calculated Fat Limit
267 g
Breakfast
2424 Calories
  104.98   431.74   40.2
Lunch
1158 Calories
  43.42   154.38   43.54
Dinner
8267 Calories
  525.79   158.92   602.57
Snack
184 Calories
  3.72   45.92   0.92
TOTAL  
678 g
Below Range
752 - 1053
 
791 g
Below Range
1203 - 1805
 
687 g
Above Range
201 - 334
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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Audra created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Audra chose Bagels - 1 large Bagel, Cereal - Cheerios Cheerios cereal, Egg Whites - 1 large egg white, Milk - 1 cup milk, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water. For lunch Audra chose Berries - 1 cup whole, Cheese - American Cheese, Cream Cheese - 1 oz cream cheese, Raisin Bread - 1 large slice raisin bread, Water - 1 cup (8 fl oz) water, Yogurt - Fruit. For dinner Audra chose Beef - 1 medium patty beef, Butter - 1 stick, ChickenBreast - 1 cup chickenbreast, Ground Beef - 1 lb Ground Beef Hamburger, Macaroni - 1 cup cooked, Pepperoni - 1 Beef Pepperoni Stick, Water - 1 cup (8 fl oz) water, Wraps - 1 large (10" dia). For snack Audra chose Melons - 1 cup diced melon, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Audra's total caloric consumption added to 12033 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Audra 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 12033 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 752 - 1053 678 Fail
CARBS 1203 - 1805 791 Fail
FAT 201 - 334 687 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 752 - 1053 678 Fail
CARBS 903 - 1504 791 Fail
FAT 334 - 468 687 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 1203 - 1504 678 Fail
CARBS 301 - 602 791 Fail
FAT 401 - 535 687 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 12033 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 12033 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
Bagels - 1 large Bagel 2 674 26.26g 132.32g 4.24g
Cereal - Cheerios Cheerios cereal 9 900 27g 180g 18g
Egg Whites - 1 large egg white 2 34 7.2g 0.48g 0.12g
Milk - 1 cup milk 4 432 32.64g 47.12g 12.56g
Toast - 1 regular slice toast 6 384 11.88g 71.82g 5.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 2424 104.98g 431.74g 40.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup whole 2 92 1.92g 22.12g 0.86g
Cheese - American Cheese 2 192 10.74g 3.94g 14.78g
Cream Cheese - 1 oz cream cheese 2 198 4.28g 1.5g 19.78g
Raisin Bread - 1 large slice raisin bread 2 176 5.06g 33.48g 2.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fruit 2 500 21.42g 93.34g 5.3g
  Total: 1158 43.42g 154.38g 43.54g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium patty beef 4 940 86.2g 0 63.16g
Butter - 1 stick 2 1620 1.92g 0.14g 183.3g
ChickenBreast - 1 cup chickenbreast 4 884 166.12g 0 19.12g
Ground Beef - 1 lb Ground Beef Hamburger 3 3837 232.83g 0 315.57g
Macaroni - 1 cup cooked 2 440 16.12g 85.9g 2.58g
Pepperoni - 1 Beef Pepperoni Stick 1 110 11g 1g 8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Wraps - 1 large (10" dia) 2 436 11.6g 71.88g 10.84g
  Total: 8267 525.79g 158.92g 602.57g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Melons - 1 cup diced melon 4 184 3.72g 45.92g 0.92g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 184 3.72g 45.92g 0.92g
  Total: 12033 677.91g 790.96g 687.23g
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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 12033  Calories from Fat 6185
% Daily Value*
Total Fat 687.23g INF%
Saturated Fat 315.02g INF%
Polyunsaturated Fat 40.91g  
Monounsaturated Fat 250.72g
Cholesterol 2520mg INF%
Sodium 13230mg INF%
Potassium 0mg  
Total Carbohydrates 790.96g INF%
Dietary Fiber 57.8g INF%
Sugars 231.54g | ABOVE RECOMMENDED LIMIT: 25g‏ 926%
Protein 677.91g
Vitamin A 318%
Vitamin C 462%
Calcium 508%
Iron 812%
*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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