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1200-Calorie Diet Plans

A 1200-Calorie Diet plan created by Ray

1200-Calorie Diet
Meal Plans
Meal Plans by:

Ray
(Female)
Oregon, United States
Total Calories: 1200
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1200 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 1200-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 - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
46 g - 100%
Total saturated fat in this plan:
11 g - 80%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
188 mg - 90%
Total sodium in this plan:
1965 mg - 117%
Total carbohydrates in this plan:
130 g - 62%
Total dietary fiber in this plan:
16 g - 89%
Total Fat. Total Fat. in the meal plan exceeds the 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 the meal plan exceeds the 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1200 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
75 - 105
 
CARBS
40 - 60%
%
Range in Grams
120 - 180
 
FAT
15 - 25%
%
Range in Grams
20 - 33
Based on
Selected Ratio
  Calculated Protein Limit
90 g
  Calculated Carbs Limit
150 g
  Calculated Fat Limit
27 g
Breakfast
327 Calories
  12.34   58.37   7.2
Lunch
333 Calories
  18.61   27.52   16.06
Dinner
337 Calories
  39.87   12.3   13.74
Snack
203 Calories
  4.27   31.79   8.56
TOTAL  
75 g
Within Range
75 - 105
 
130 g
Within Range
120 - 180
 
46 g
Above Range
20 - 33
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

Ray created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ray chose Bananas - 1 medium banana, Cereal - Cheerios Cheerios cereal, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Ray chose Chicken Salad - 1 Chicken Salad Sandwich, Water - 1 cup (8 fl oz) water. For dinner Ray chose Baby Carrots - 1 cup Cooked Baby Carrots, Grilled Chicken - 1 cup grilled chicken, Water - 1 cup (8 fl oz) water. For snack Ray chose Apples - 1 medium appl, Trail Mix - 1 oz trail mix, Water - 1 cup (8 fl oz) water.

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

Below is the nutritional breakdown for each meal set up by Ray 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: Jul 20th, 2018


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 1200 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 75 - 105 75 Pass
CARBS 120 - 180 130 Pass
FAT 20 - 33 46 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 75 - 105 75 Pass
CARBS 90 - 150 130 Pass
FAT 33 - 47 46 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 120 - 150 75 Fail
CARBS 30 - 60 130 Fail
FAT 40 - 53 46 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1200 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 1200 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:
1200-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 327 12.34g 58.37g 7.2g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - 1 Chicken Salad Sandwich 1 333 18.61g 27.52g 16.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 333 18.61g 27.52g 16.06g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
Grilled Chicken - 1 cup grilled chicken 1 254 38.73g 0 9.92g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 337 39.87g 12.3g 13.74g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Trail Mix - 1 oz trail mix 1 131 3.91g 12.73g 8.33g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 203 4.27g 31.79g 8.56g
  Total: 1200 75.09g 129.98g 45.56g
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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 1200  Calories from Fat 410
% Daily Value*
Total Fat 45.56g 100%
Saturated Fat 11.25g 80%
Polyunsaturated Fat 14.46g  
Monounsaturated Fat 15.04g
Cholesterol 188mg 90%
Sodium 1965mg 117%
Potassium 0mg  
Total Carbohydrates 129.98g 62%
Dietary Fiber 15.5g 89%
Sugars 49.97g | ABOVE RECOMMENDED LIMIT: 25g 200%
Protein 75.09g
Vitamin A 24%
Vitamin C 49%
Calcium 58%
Iron 78%
*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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