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1211 calorie diet plan no. 39394. 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 1211-Calorie Diet plan created by Nancy

1200-Calorie Diet
Meal Plans
Meal Plans by:

Nancy
(Female)
Washington, United States
Total Calories: 1211
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1211 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 1211-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
58 mg - INF%
Total sodium in this plan:
770 mg - INF%
Total carbohydrates in this plan:
167 g - INF%
Total dietary fiber in this plan:
37 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 1211 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 - 182
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
91 g
  Calculated Carbs Limit
152 g
  Calculated Fat Limit
27 g
Breakfast
153 Calories
  2.22   38.4   0.85
Lunch
342 Calories
  7.82   46.65   16.8
Dinner
435 Calories
  27   60.41   10.74
Snack
281 Calories
  7.92   21.55   20.26
TOTAL  
45 g
Below Range
76 - 106
 
167 g
Within Range
121 - 182
 
49 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

Nancy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nancy chose Bananas - 1 large banana, Raspberries - 1/2 cup raspberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nancy chose Avocados - 1/2 avocado, Cucumbers - 1 small cucumber, Lettuce - 1 outer leaf, Mandarin Oranges - 1 small mandarin orange, Toast - Toasted Wheat or Cracked Wheat Bread, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nancy chose Butter - 1 pat, Cabbage - 1/2 cup chopped cabbage, Cod - Pacific Cod, Onions - Green Onions, Salad Dressing - Coleslaw Dressing, Water - 16 fl oz Bottled Water, Yam - 1 cup yam. For snack Nancy chose Almond Butter - 1 tbsp almond butter, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 large slice whole wheat bread.

With all the food items consumed during the day using this 1200-calorie meal plan, Nancy's total caloric consumption added to 1211 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nancy 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 1211 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 45 Fail
CARBS 121 - 182 167 Pass
FAT 20 - 34 49 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 45 Fail
CARBS 91 - 152 167 Fail
FAT 34 - 47 49 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 121 - 152 45 Fail
CARBS 30 - 61 167 Fail
FAT 40 - 54 49 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1211 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 1211 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Raspberries - 1/2 cup raspberri 1 32 0.74g 7.34g 0.4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 153 2.22g 38.4g 0.85g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Cucumbers - 1 small cucumber 1 19 0.93g 3.41g 0.25g
Lettuce - 1 outer leaf 4 20 1.36g 3.68g 0.32g
Mandarin Oranges - 1 small mandarin orange 2 74 1.14g 18.68g 0.44g
Toast - Toasted Wheat or Cracked Wheat Bread 1 68 2.38g 12.31g 1.06g
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 7.82g 46.65g 16.8g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Butter - 1 pat 1 36 0.04g 0 4.06g
Cabbage - 1/2 cup chopped cabbage 3 33 1.92g 7.44g 0.15g
Cod - Pacific Cod 1 95 20.76g 0 0.73g
Onions - Green Onions 2 32 1.84g 7.34g 0.2g
Salad Dressing - Coleslaw Dressing 1 62 0.14g 3.81g 5.34g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yam - 1 cup yam 1 177 2.3g 41.82g 0.26g
  Total: 435 27g 60.41g 10.74g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Butter - 1 tbsp almond butter 2 202 4.82g 6.8g 18.92g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 large slice whole wheat bread 1 79 3.1g 14.75g 1.34g
  Total: 281 7.92g 21.55g 20.26g
  Total: 1211 44.96g 167.01g 48.65g
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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 1211  Calories from Fat 438
% Daily Value*
Total Fat 48.65g INF%
Saturated Fat 8.31g INF%
Polyunsaturated Fat 10.58g  
Monounsaturated Fat 25.9g
Cholesterol 58mg INF%
Sodium 770mg INF%
Potassium 0mg  
Total Carbohydrates 167.01g INF%
Dietary Fiber 36.8g INF%
Sugars 54.16g | ABOVE RECOMMENDED LIMIT: 25g 217%
Protein 44.96g
Vitamin A 172%
Vitamin C 331%
Calcium 67%
Iron 53%
*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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