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1200 calorie diet plan no. 2173. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

1200-Calorie Diet Plans

A 1200-Calorie Diet plan created by Cathy

1200-Calorie Diet
Meal Plans
Meal Plans by:

Cathy
(Female)
Massachusetts, 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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
430 mg - INF%
Total sodium in this plan:
1401 mg - INF%
Total carbohydrates in this plan:
101 g - INF%
Total dietary fiber in this plan:
34 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

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
160 Calories
  13.64   10.26   6.94
Lunch
441 Calories
  41.63   40.41   12.24
Dinner
322 Calories
  55.06   7.37   6.59
Snack
277 Calories
  3.91   42.49   1.77
TOTAL  
114 g
Above Range
75 - 105
 
101 g
Below Range
120 - 180
 
28 g
Within 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

Cathy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Cathy chose Almond Milk - 1/2 cup almond milk, Egg Whites - 1/4 cup Liquid Egg Whites, Eggs - 1 large egg, Onions - 1/2 cup chopped onion, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Cathy chose Celery - 1 strip celery, Cheese - Nonfat or Fat Free Cottage Cheese, Cucumbers - 1 large cucumber, Feta Cheese - 1/4 cup crumbled, Fish - Tuna Fish in Water, Lettuce - 1 cup chopped lettuce, Onions - 1/2 cup chopped onion, Radishes - 1 large radish, Refried Beans - Refried Beans, Vinegar - Cider Vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Cathy chose Chicken - 1 Roasted Breast, Cucumbers - 1 large cucumber, Seasoning - Lemon Juice, Water - 16 fl oz Bottled Water. For snack Cathy chose Berries - 1 cup berri, Grapefruits - Pink and Red Grapefruit, Vodka - 1 shot or jigger (1.5 fl oz), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Cathy'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 Cathy 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: Jan 19th, 2021


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 - 105 114 Fail
CARBS 120 - 180 101 Fail
FAT 20 - 33 28 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 75 - 105 114 Fail
CARBS 90 - 150 101 Pass
FAT 33 - 47 28 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 120 - 150 114 Fail
CARBS 30 - 60 101 Fail
FAT 40 - 53 28 Fail

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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, 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 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
Almond Milk - 1/2 cup almond milk 1 20 0.75g 0.7g 1.79g
Egg Whites - 1/4 cup Liquid Egg Whites 1 25 5g 0 0
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 160 13.64g 10.26g 6.94g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 strip celery 1 1 0.03g 0.12g 0.01g
Cheese - Nonfat or Fat Free Cottage Cheese 1 62 12.52g 1.34g 0.3g
Cucumbers - 1 large cucumber 1 34 1.65g 6.05g 0.45g
Feta Cheese - 1/4 cup crumbled 1 99 5.33g 1.53g 7.98g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Lettuce - 1 cup chopped lettuce 2 16 1g 3.26g 0.16g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Radishes - 1 large radish 1 1 0.06g 0.31g 0.01g
Refried Beans - Refried Beans 1 118 6.92g 19.57g 1.59g
Vinegar - Cider Vinegar 1 3 0 0.14g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 441 41.63g 40.41g 12.24g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Cucumbers - 1 large cucumber 1 34 1.65g 6.05g 0.45g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 322 55.06g 7.37g 6.59g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 2 128 2.96g 29.38g 1.6g
Grapefruits - Pink and Red Grapefruit 1 52 0.95g 13.11g 0.17g
Vodka - 1 shot or jigger (1.5 fl oz) 1 97 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 277 3.91g 42.49g 1.77g
  Total: 1200 114.24g 100.53g 27.54g
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Rating: 3
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 248
% Daily Value*
Total Fat 27.54g INF%
Saturated Fat 10.52g INF%
Polyunsaturated Fat 4.69g  
Monounsaturated Fat 8.39g
Cholesterol 430mg INF%
Sodium 1401mg INF%
Potassium 0mg  
Total Carbohydrates 100.53g INF%
Dietary Fiber 33.7g INF%
Sugars 40.38g | ABOVE RECOMMENDED LIMIT: 25g 162%
Protein 114.24g
Vitamin A 115%
Vitamin C 263%
Calcium 79%
Iron 59%
*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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