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1200 calorie diet plan no. 646. 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 Yanara

1200-Calorie Diet
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Yanara
(Female)
Québec, Canada
Total Calories: 1200
1. 1200-Calorie Diet Plan
2. 1202-Calorie Diet Plan
3. 1399-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
26 g - INF%
Total saturated fat in this plan:
6 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
108 mg - INF%
Total sodium in this plan:
2074 mg - INF%
Total carbohydrates in this plan:
170 g - INF%
Total dietary fiber in this plan:
40 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
319 Calories
  25.79   39.34   7.77
Lunch
342 Calories
  25.95   38.03   10.91
Dinner
505 Calories
  34.49   83.75   7.71
Snack
34 Calories
  0.36   9.05   0.08
TOTAL  
87 g
Within Range
75 - 105
 
170 g
Within Range
120 - 180
 
26 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

Yanara created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Yanara chose Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1/2 cup egg white, Lentils - 1/2 cup lentil, Mushrooms - Cooked Mushrooms, Onions - 1/2 cup chopped onion, Tomatoes - 1 cup chopped or sliced, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Yanara chose Baby Carrots - 1 medium baby carrot, Hummus - 1 tbsp hummu, Mushrooms - Cooked Mushrooms, Peaches - 1 large peach, Peppers - 1 cup pepper, Spinach - 1/2 cup spinach, Veal - 1 thick slice veal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Yanara chose Dates - 1 date, Green Beans - 1/2 cup green bean, Kidney Beans - 1/4 cup kidney bean, Lettuce - 1 inner leaf, Lettuce - 1 outer leaf, Olives - 10 medium, Onions - Red Onions, Pasta - Whole Wheat Pasta, Peppers - 1/4 cup pepper, Tuna - Tuna Fish in Water, Vinegar - Balsamic Vinegar, Water - 16 fl oz Bottled Water. For snack Yanara chose Grapes - 10 grapes, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Yanara'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 Yanara 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 87 Pass
CARBS 120 - 180 170 Pass
FAT 20 - 33 26 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 87 Pass
CARBS 90 - 150 170 Fail
FAT 33 - 47 26 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 87 Fail
CARBS 30 - 60 170 Fail
FAT 40 - 53 26 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.
  • Food items such as orange juice, yogurts, margarines. 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, Omega 3 Fatty Acid Rich Foods 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
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Lentils - 1/2 cup lentil 1 162 8.22g 18.36g 6.62g
Mushrooms - Cooked Mushrooms 1 22 1.68g 4.1g 0.37g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 319 25.79g 39.34g 7.77g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 medium baby carrot 6 24 0.36g 4.92g 0.06g
Hummus - 1 tbsp hummu 2 54 1.46g 6.04g 2.58g
Mushrooms - Cooked Mushrooms 1 22 1.68g 4.1g 0.37g
Peaches - 1 large peach 1 61 1.43g 14.98g 0.39g
Peppers - 1 cup pepper 1 30 1.28g 6.91g 0.25g
Spinach - 1/2 cup spinach 2 6 0.86g 1.08g 0.12g
Veal - 1 thick slice veal 1 145 18.88g 0 7.14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 342 25.95g 38.03g 10.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Dates - 1 date 2 46 0.4g 12.46g 0.06g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Kidney Beans - 1/4 cup kidney bean 1 54 3.36g 9.98g 0.22g
Lettuce - 1 inner leaf 1 1 0.07g 0.13g 0.01g
Lettuce - 1 outer leaf 2 8 0.66g 1.34g 0.08g
Olives - 10 medium 1 42 0.35g 2.42g 3.82g
Onions - Red Onions 1 34 0.74g 8.09g 0.06g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Peppers - 1/4 cup pepper 1 10 0.37g 2.25g 0.11g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Vinegar - Balsamic Vinegar 2 10 0 6g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 505 34.49g 83.75g 7.71g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Grapes - 10 grapes 1 34 0.36g 9.05g 0.08g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 34 0.36g 9.05g 0.08g
  Total: 1200 86.59g 170.17g 26.47g
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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 238
% Daily Value*
Total Fat 26.47g INF%
Saturated Fat 5.74g INF%
Polyunsaturated Fat 7.19g  
Monounsaturated Fat 10.35g
Cholesterol 108mg INF%
Sodium 2074mg INF%
Potassium 0mg  
Total Carbohydrates 170.17g INF%
Dietary Fiber 39.7g INF%
Sugars 65.88g | ABOVE RECOMMENDED LIMIT: 25g 264%
Protein 86.59g
Vitamin A 378%
Vitamin C 470%
Calcium 52%
Iron 85%
*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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