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1207 calorie diet plan no. 2763. 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 1207-Calorie Diet plan created by Kavita

1200-Calorie Diet
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Kavita
(Female)
Port-of-Spain, Trinidad And Tobago
Total Calories: 1207
1. 1207-Calorie Diet Plan
2. 1207-Calorie Diet Plan
3. 1207-Calorie Diet Plan
4. 1235-Calorie Diet Plan
5. 1235-Calorie Diet Plan
6. 1235-Calorie Diet Plan
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1207 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 1207-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
35 g - INF%
Total saturated fat in this plan:
9 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
226 mg - INF%
Total sodium in this plan:
1393 mg - INF%
Total carbohydrates in this plan:
146 g - INF%
Total dietary fiber in this plan:
20 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

Macronutrient calculation for this 1207 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
76 - 106
 
CARBS
40 - 60%
%
Range in Grams
121 - 181
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
91 g
  Calculated Carbs Limit
151 g
  Calculated Fat Limit
27 g
Breakfast
271 Calories
  14.38   43.06   6.19
Lunch
520 Calories
  45.56   40.77   18.94
Dinner
190 Calories
  18.94   18.1   4.56
Snack
226 Calories
  5.47   44.18   5.43
TOTAL  
84 g
Within Range
76 - 106
 
146 g
Within Range
121 - 181
 
35 g
Above Range
20 - 34
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

Kavita created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kavita chose Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker, Dried Fruit - 1/4 cup Raisins, Egg Whites - 1 Cooked Egg White, Salads - Garden Salad, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kavita chose Fish - Wild Atlantic Salmon, Potatoes - Baked, Salads - Garden Salad, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kavita chose Fish - Tuna Fish in Water, Pita Bread - 1 small pita, Salads - Garden Salad, Water - 16 fl oz Bottled Water. For snack Kavita chose Almonds - 1 almond, Oranges - 1 medium orange, Water - 16 fl oz Bottled Water, Watermelons - 1 cup watermelon.

With all the food items consumed during the day using this 1200-calorie meal plan, Kavita's total caloric consumption added to 1207 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kavita 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 1207 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 76 - 106 84 Pass
CARBS 121 - 181 146 Pass
FAT 20 - 34 35 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 76 - 106 84 Pass
CARBS 91 - 151 146 Pass
FAT 34 - 47 35 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 121 - 151 84 Fail
CARBS 30 - 60 146 Fail
FAT 40 - 54 35 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1207 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 1207 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
Crackers - 1 Wheat Thin Reduced Fat Wheat Cracker 6 42 0.96g 7.38g 1.2g
Dried Fruit - 1/4 cup Raisins 1 108 1.11g 28.7g 0.17g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Salads - Garden Salad 1 41 2.63g 2.48g 2.48g
Tea - 1 mug (8 fl oz) tea 2 46 2.52g 4.02g 2.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 271 14.38g 43.06g 6.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Wild Atlantic Salmon 1 281 39.28g 0 12.55g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Salads - Garden Salad 1 41 2.63g 2.48g 2.48g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 520 45.56g 40.77g 18.94g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Pita Bread - 1 small pita 1 76 2.93g 15.62g 0.4g
Salads - Garden Salad 1 41 2.63g 2.48g 2.48g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 190 18.94g 18.1g 4.56g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 8 56 2.08g 1.92g 4.88g
Oranges - 1 medium orange 2 124 2.46g 30.78g 0.32g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Watermelons - 1 cup watermelon 1 46 0.93g 11.48g 0.23g
  Total: 226 5.47g 44.18g 5.43g
  Total: 1207 84.35g 146.11g 35.12g
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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 1207  Calories from Fat 316
% Daily Value*
Total Fat 35.12g INF%
Saturated Fat 9.23g INF%
Polyunsaturated Fat 9.57g  
Monounsaturated Fat 12.95g
Cholesterol 226mg INF%
Sodium 1393mg INF%
Potassium 0mg  
Total Carbohydrates 146.11g INF%
Dietary Fiber 20.2g INF%
Sugars 75.27g | ABOVE RECOMMENDED LIMIT: 25g 301%
Protein 84.35g
Vitamin A 33%
Vitamin C 315%
Calcium 65%
Iron 49%
*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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