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1200-Calorie Diet Plans

A 1212-Calorie Diet plan created by Melissa

1200-Calorie Diet
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Melissa
(Female)
Kansas, United States
Total Calories: 1212
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1212 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 1212-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 - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
   
What's in this meal?
Total fat in this plan:
37 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
80 mg - INF%
Total sodium in this plan:
3404 mg - INF%
Total carbohydrates in this plan:
173 g - INF%
Total dietary fiber in this plan:
8 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 1212 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
419 Calories
  22.66   66.08   6.9
Lunch
304 Calories
  11.79   31.75   14.43
Dinner
248 Calories
  12.68   33.38   7.25
Snack
241 Calories
  5.06   41.69   8.59
TOTAL  
52 g
Below Range
76 - 106
 
173 g
Within Range
121 - 182
 
37 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

Melissa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Melissa chose Bagels - 1 medium Bagel, Cream Cheese - 1 oz cream cheese, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Melissa chose Pasta Salad - Pasta Salad with Meat, Water - 1 cup (8 fl oz) water. For dinner Melissa chose Ravioli - 1 cup Canned Meat Ravioli with Tomato or Meat Sauce, Water - 1 cup (8 fl oz) water. For snack Melissa chose Grapes - 1 cup grap, Trail Mix - 1 oz trail mix, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Melissa's total caloric consumption added to 1212 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Melissa 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 1212 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 52 Fail
CARBS 121 - 182 173 Pass
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 52 Fail
CARBS 91 - 152 173 Fail
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 52 Fail
CARBS 30 - 61 173 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 1212 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1212 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Bagels - 1 medium Bagel 1 270 10.52g 53.02g 1.7g
Cream Cheese - 1 oz cream cheese 1 27 4.09g 1.64g 0.39g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 419 22.66g 66.08g 6.9g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pasta Salad - Pasta Salad with Meat 1 304 11.79g 31.75g 14.43g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 304 11.79g 31.75g 14.43g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ravioli - 1 cup Canned Meat Ravioli with Tomato or Meat Sauce 1 248 12.68g 33.38g 7.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 248 12.68g 33.38g 7.25g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Trail Mix - 1 oz trail mix 1 131 3.91g 12.73g 8.33g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 241 5.06g 41.69g 8.59g
  Total: 1212 52.19g 172.9g 37.17g
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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 1212  Calories from Fat 335
% Daily Value*
Total Fat 37.17g INF%
Saturated Fat 12.15g INF%
Polyunsaturated Fat 7.71g  
Monounsaturated Fat 13.75g
Cholesterol 80mg INF%
Sodium 3404mg INF%
Potassium 0mg  
Total Carbohydrates 172.9g INF%
Dietary Fiber 7.5g INF%
Sugars 51.77g | ABOVE RECOMMENDED LIMIT: 25g 207%
Protein 52.19g
Vitamin A 16%
Vitamin C 78%
Calcium 52%
Iron 67%
*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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