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1211 calorie diet plan no. 45727. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

A 1211-Calorie Diet plan created by Ashley
1200-Calorie Diet
Meal Plans
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Ashley
(Female)
California, United States
Total Calories: 1211
1. 1211-Calorie Diet Plan
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3. 1211-Calorie Diet Plan
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1211 Calories Diet Meal Plan

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Ashley created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ashley chose Broccoli - 1 cup flowerets, Egg Whites - 1 cup egg white, Tortillas - 1 Carb Balance Tortilla, Water - 16 fl oz Bottled Water. For lunch Ashley chose ChickenBreast - 4 oz, Lettuce - Romaine Lettuce, Salad Dressing - Litehouse Greek Yogurt Feta Dill Dressing, Water - 16 fl oz Bottled Water. For dinner Ashley chose Avocados - 1/4 avocado, Tilapia - 4 oz Cooked Tilapia, Water - 16 fl oz Bottled Water, Zucchini - 1 cup sliced. For snack Ashley chose Bananas - 1 extra small, Berries - 1/2 cup berri, Berries - 1/2 cup berri, Protein Powder - 100% Whey Protein Powder, Protein Powder - Quest Bar (2.12 oz) - Cookies & cream Protein bar, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Ashley'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 Ashley 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 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 - 106 146 Fail
CARBS 121 - 182 94 Fail
FAT 20 - 34 37 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 - 106 146 Fail
CARBS 91 - 152 94 Pass
FAT 34 - 47 37 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 - 152 146 Pass
CARBS 30 - 61 94 Fail
FAT 40 - 54 37 Fail

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.
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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 OFF
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 336
% Daily Value*
Total Fat 37.35g Total Fat Limit: 27 g, based on the selected scenario and ratio. | Fat: 27 g 138%
Saturated Fat 9.53g INF%
Polyunsaturated Fat 5.5g  
Monounsaturated Fat 13.33g
Cholesterol 189mg INF%
Sodium 2020mg INF%
Potassium 0mg  
Total Carbohydrates 93.54g Total Carbs Limit: 152 g, based on the selected scenario and ratio. | Carbs: 152 g 62%
Dietary Fiber 41.4g INF%
Sugars 28.29g | ABOVE RECOMMENDED LIMIT: 25g‏ 113%
Protein 145.54g Total Protein Limit: 91 g, based on the selected scenario and ratio. | Protein: 91 g 160%
Vitamin A 108%
Vitamin C 192%
Calcium 77%
Iron 28%
*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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