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1215 calorie diet plan no. 109. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

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A 1215-Calorie Diet plan created by Kristi
1200-Calorie Diet
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Kristi
(Female)
Washington, United States
Total Calories: 1215
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2. 1215-Calorie Diet Plan
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1215 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 1215-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
   
What's in this meal?
Total fat in this plan:
48 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
355 mg - INF%
Total sodium in this plan:
2045 mg - INF%
Total carbohydrates in this plan:
131 g - INF%
Total dietary fiber in this plan:
9 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 1215 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
122 - 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
454 Calories
  24.95   42.38   23.32
Lunch
596 Calories
  26.64   67.96   24.26
Dinner
82 Calories
  17   0   0
Snack
83 Calories
  1.07   21.01   0.48
TOTAL  
70 g
Below Range
76 - 106
 
131 g
Within Range
122 - 182
 
48 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

Kristi created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kristi chose Coffee - Caffe Mocha, Scrambled Eggs - Scrambled Eggs with Sausage, Water - 1 cup (8 fl oz) water. For lunch Kristi chose Pepperoni Pizza - 1 slice pepperoni pizza, Water - 1 cup (8 fl oz) water. For dinner Kristi chose Chicken - Skinless Chicken Grilled Chicken Breast, Water - 1 cup (8 fl oz) water. For snack Kristi chose Blueberries - 1 cup blueberri, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Kristi's total caloric consumption added to 1215 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kristi 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 1215 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 70 Fail
CARBS 122 - 182 131 Pass
FAT 20 - 34 48 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 70 Fail
CARBS 91 - 152 131 Pass
FAT 34 - 47 48 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 122 - 152 70 Fail
CARBS 31 - 61 131 Fail
FAT 41 - 54 48 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1215 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 1215 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
Coffee - Caffe Mocha 1 260 13g 41g 8g
Scrambled Eggs - Scrambled Eggs with Sausage 1 194 11.95g 1.38g 15.32g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 454 24.95g 42.38g 23.32g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Pepperoni Pizza - 1 slice pepperoni pizza 2 596 26.64g 67.96g 24.26g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 596 26.64g 67.96g 24.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 82 17g 0 0
Snack:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 83 1.07g 21.01g 0.48g
  Total: 1215 69.66g 131.35g 48.06g
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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 1215  Calories from Fat 433
% Daily Value*
Total Fat 48.06g INF%
Saturated Fat 19.21g INF%
Polyunsaturated Fat 6.76g  
Monounsaturated Fat 13.98g
Cholesterol 355mg INF%
Sodium 2045mg INF%
Potassium 0mg  
Total Carbohydrates 131.35g INF%
Dietary Fiber 8.7g INF%
Sugars 55.07g | ABOVE RECOMMENDED LIMIT: 25g‏ 220%
Protein 69.66g
Vitamin A 14%
Vitamin C 24%
Calcium 40%
Iron 35%
*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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