Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diet Plans > 1200 Calorie Diet Plans > 1209-Calorie Diet Meal Plan 2663
1209 calorie diet plan no. 2663. 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 1209-Calorie Diet plan created by Ximena

1200-Calorie Diet
Meal Plans
Meal Plans by:

Ximena
(Female)
Florida, United States
Total Calories: 1209
1. 1195-Calorie Diet Plan
2. 1195-Calorie Diet Plan
3. 1195-Calorie Diet Plan
4. 1209-Calorie Diet Plan
5. 1209-Calorie Diet Plan
6. 1209-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (3655)
1100-Calorie Diet (6323)
1200-Calorie Diet (6687)
1300-Calorie Diet (4854)
1400-Calorie Diet (3606)
1500-Calorie Diet (1971)
1600-Calorie Diet (1413)
1700-Calorie Diet (2119)
1800-Calorie Diet (1768)
1900-Calorie Diet (1238)
2000-Calorie Diet (694)
2100-Calorie Diet (1146)
2200-Calorie Diet (213)
2300-Calorie Diet (74)
2400-Calorie Diet (985)
2500+ Calorie Diet (2595)

1209 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 1209-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 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:
193 mg - INF%
Total sodium in this plan:
1151 mg - INF%
Total carbohydrates in this plan:
126 g - INF%
Total dietary fiber in this plan:
35 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 1209 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
341 Calories
  23.28   39.57   11.13
Lunch
483 Calories
  43   59.34   9.35
Dinner
385 Calories
  41.33   27.42   13.79
Snack
0 Calories
  0   0   0
TOTAL  
108 g
Above Range
76 - 106
 
126 g
Within Range
121 - 181
 
34 g
Within 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

Ximena created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ximena chose Egg Whites - 1 large egg white, Oatmeal - Quaker Oats Old Fashion Oatmeal, Seeds - Flax Seeds, Strawberries - 1/2 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ximena chose Baby Spring Mix - Spring Mix for Salads, Celery - 1 cup chopped celery, Cherry Tomatoes - 1 cup cherry tomato, Cucumbers - 1 cup slices, Grilled Chicken - 4 oz boneless, Mushrooms - 1 cup pieces or slices, Sweet Potato - Baked Sweet Potato, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ximena chose Asparagus - 1 cup asparagu, Avocados - 1/4 avocado, Celery - 1 cup chopped celery, Cucumbers - 1 cup slices, Lettuce Mix - Lettuce Mix for Salads, Spinach - 1 cup spinach, Tomatoes - 1 cup chopped or sliced, Trout - Wild Rainbow Trout, Water - 1 cup (8 fl oz) water. For snack Ximena chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Ximena's total caloric consumption added to 1209 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ximena 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 1209 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 - 106 108 Fail
CARBS 121 - 181 126 Pass
FAT 20 - 34 34 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 76 - 106 108 Fail
CARBS 91 - 151 126 Pass
FAT 34 - 47 34 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 - 151 108 Fail
CARBS 30 - 61 126 Fail
FAT 40 - 54 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1209 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 1209 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:
1200-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 large egg white 4 68 14.4g 0.96g 0.24g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Seeds - Flax Seeds 2 96 3.32g 5.24g 7.64g
Strawberries - 1/2 cup strawberri 1 27 0.56g 6.37g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 341 23.28g 39.57g 11.13g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Spring Mix - Spring Mix for Salads 1 20 2g 3g 0
Celery - 1 cup chopped celery 1 14 0.7g 3g 0.17g
Cherry Tomatoes - 1 cup cherry tomato 1 27 1.31g 5.84g 0.3g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Grilled Chicken - 4 oz boneless 1 211 32.13g 0 8.23g
Mushrooms - 1 cup pieces or slices 1 15 2.16g 2.3g 0.24g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 483 43g 59.34g 9.35g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Celery - 1 cup chopped celery 1 14 0.7g 3g 0.17g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Lettuce Mix - Lettuce Mix for Salads 1 20 1g 3g 0
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Trout - Wild Rainbow Trout 1 189 32.56g 0 5.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 385 41.33g 27.42g 13.79g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1209 107.61g 126.33g 34.27g
Rate this Meal Plan:

Rated By: 0
Rating: 0
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.
Back to 1200 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 1209 Calorie Diet Plan
 Top of Page
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 1209  Calories from Fat 308
% Daily Value*
Total Fat 34.27g INF%
Saturated Fat 6.19g INF%
Polyunsaturated Fat 12.28g  
Monounsaturated Fat 12.31g
Cholesterol 193mg INF%
Sodium 1151mg INF%
Potassium 0mg  
Total Carbohydrates 126.33g INF%
Dietary Fiber 35.1g INF%
Sugars 43.92g | ABOVE RECOMMENDED LIMIT: 25g 176%
Protein 107.61g
Vitamin A 1230%
Vitamin C 345%
Calcium 75%
Iron 95%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.