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1200 calorie diet plan no. 2203. 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 Irene

1200-Calorie Diet
Meal Plans
Meal Plans by:

Irene
(Female)
Utah, United States
Total Calories: 1200
1. 1200-Calorie Diet Plan
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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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 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:
415 mg - INF%
Total sodium in this plan:
1492 mg - INF%
Total carbohydrates in this plan:
115 g - INF%
Total dietary fiber in this plan:
16 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
262 Calories
  8.66   45.71   6.41
Lunch
242 Calories
  7.56   9.81   19.8
Dinner
367 Calories
  40.28   40.11   4.36
Snack
329 Calories
  10.1   19.77   10.51
TOTAL  
67 g
Below Range
75 - 105
 
115 g
Below Range
120 - 180
 
41 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

Irene created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Irene chose French Toast - 1 regular slice french toast, Oranges - 1 medium orange, Vegetable Juice - Low Sodium Tomato Juice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Irene chose Broccoli - 1/2 cup chopped broccoli, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Ranch Dressing - Ranch Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Zucchini - 1/2 cup sliced zucchini. For dinner Irene chose Baked Potatoes - Baked Russet Potato, Broccoli - 1/2 cup chopped broccoli, ChickenBreast - 4 oz, Water - 16 fl oz Bottled Water. For snack Irene chose Apples - 1 medium appl, Cheddar Cheese - 1 cubic inch cheddar cheese, Crackers - crackers multi grain/seed crackers, Hard Boiled Eggs - 1 medium egg, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Irene'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 Irene 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 67 Fail
CARBS 120 - 180 115 Fail
FAT 20 - 33 41 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 67 Fail
CARBS 90 - 150 115 Pass
FAT 33 - 47 41 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 67 Fail
CARBS 30 - 60 115 Fail
FAT 40 - 53 41 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, 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 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
French Toast - 1 regular slice french toast 1 159 5.58g 20.02g 6.13g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Vegetable Juice - Low Sodium Tomato Juice 1 41 1.85g 10.3g 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: 262 8.66g 45.71g 6.41g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Ranch Dressing - Ranch Dressing 1 140 1g 2g 14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Zucchini - 1/2 cup sliced zucchini 1 9 0.68g 1.89g 0.1g
  Total: 242 7.56g 9.81g 19.8g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - Baked Russet Potato 1 168 4.55g 37.09g 0.22g
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 367 40.28g 40.11g 4.36g
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
Cheddar Cheese - 1 cubic inch cheddar cheese 1 69 4.23g 0.22g 5.63g
Crackers - crackers multi grain/seed crackers 1 120 0 0 0
Hard Boiled Eggs - 1 medium egg 1 68 5.51g 0.49g 4.65g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 329 10.1g 19.77g 10.51g
  Total: 1200 66.6g 115.4g 41.08g
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Rating: 4
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 1200  Calories from Fat 370
% Daily Value*
Total Fat 41.08g Total Fat Limit: 27 g, based on the selected scenario and ratio. | Fat: 27 g 152%
Saturated Fat 13.88g INF%
Polyunsaturated Fat 3.74g  
Monounsaturated Fat 8.71g
Cholesterol 415mg INF%
Sodium 1492mg INF%
Potassium 0mg  
Total Carbohydrates 115.4g Total Carbs Limit: 150 g, based on the selected scenario and ratio. | Carbs: 150 g 77%
Dietary Fiber 16.1g INF%
Sugars 47.7g | ABOVE RECOMMENDED LIMIT: 25g 191%
Protein 66.6g Total Protein Limit: 90 g, based on the selected scenario and ratio. | Protein: 90 g 74%
Vitamin A 25%
Vitamin C 397%
Calcium 73%
Iron 44%
*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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