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1200 calorie diet plan no. 42083. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

A 1200-Calorie Diet plan created by Amber
1200-Calorie Diet
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Amber
(Female)
British Colombia, Canada
Total Calories: 1200
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1200 Calories Diet Meal Plan

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Amber created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Amber 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 Amber 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 Amber chose Chicken - 1 Roasted Breast, Cucumbers - 1 large cucumber, Seasoning - Lemon Juice, Water - 16 fl oz Bottled Water. For snack Amber 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, Amber'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 Amber 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 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.
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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 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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