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A 1222-Calorie Diet plan created by Deloris

1200-Calorie Diet
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Deloris
(Female)
Kentucky, United States
Total Calories: 1222
1. 1222-Calorie Diet Plan
2. 1222-Calorie Diet Plan
3. 1222-Calorie Diet Plan
4. 1222-Calorie Diet Plan
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6. 1222-Calorie Diet Plan
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1222 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 1222-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
42 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:
598 mg - INF%
Total sodium in this plan:
2908 mg - INF%
Total carbohydrates in this plan:
93 g - INF%
Total dietary fiber in this plan:
28 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 1222 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
77 - 107
 
CARBS
40 - 60%
%
Range in Grams
122 - 183
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
92 g
  Calculated Carbs Limit
153 g
  Calculated Fat Limit
27 g
Breakfast
340 Calories
  22.98   17.35   20.03
Lunch
196 Calories
  16.39   27.48   2.57
Dinner
233 Calories
  36.45   11.84   4.1
Snack
453 Calories
  45.32   36.55   15.07
TOTAL  
121 g
Above Range
77 - 107
 
93 g
Below Range
122 - 183
 
42 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

Deloris created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Deloris chose Hard Boiled Eggs - 1 large egg, Oranges - Tangerines (Mandarin Oranges), Protein Powder - Equate fiber powder, Turkey Bacon - 1 medium slice turkey bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Deloris chose Fish - Tuna Fish in Water, Lettuce - 1 outer leaf, Mayonnaise - Fat Free Mayonnaise, Protein Powder - Equate fiber powder, Relish - Sweet Pickle Relish, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 small (6" dia). For dinner Deloris chose ChickenBreast - 4 oz, Green Beans - 1 cup green bean, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water. For snack Deloris chose Almonds - 10 almonds, Apples - 1 medium appl, Drink Mixes - iso 100 hydrolized dymatize nutrition, Jerky - Beef Jerky, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water, Yogurt - CARBmaster Cultured Dairy Blend.

With all the food items consumed during the day using this 1200-calorie meal plan, Deloris's total caloric consumption added to 1222 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Deloris 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 1222 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 77 - 107 121 Fail
CARBS 122 - 183 93 Fail
FAT 20 - 34 42 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 77 - 107 121 Fail
CARBS 92 - 153 93 Pass
FAT 34 - 48 42 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 122 - 153 121 Fail
CARBS 31 - 61 93 Fail
FAT 41 - 54 42 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1222 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1222 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Turkey Bacon - 1 medium slice turkey bacon 3 126 9.78g 1.02g 9.21g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 340 22.98g 17.35g 20.03g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Mayonnaise - Fat Free Mayonnaise 1 13 0.03g 2.48g 0.43g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Relish - Sweet Pickle Relish 1 20 0.06g 5.26g 0.07g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - 1 small (6" dia) 1 71 2.59g 15.07g 0.35g
  Total: 196 16.39g 27.48g 2.57g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 233 36.45g 11.84g 4.1g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Drink Mixes - iso 100 hydrolized dymatize nutrition 1 106 25g 0 0
Jerky - Beef Jerky 1 116 9.41g 3.12g 7.26g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - CARBmaster Cultured Dairy Blend 1 60 8g 4g 1.5g
  Total: 453 45.32g 36.55g 15.07g
  Total: 1222 121.14g 93.22g 41.77g
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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 1222  Calories from Fat 376
% Daily Value*
Total Fat 41.77g INF%
Saturated Fat 12.39g INF%
Polyunsaturated Fat 7.3g  
Monounsaturated Fat 16.99g
Cholesterol 598mg INF%
Sodium 2908mg INF%
Potassium 0mg  
Total Carbohydrates 93.22g INF%
Dietary Fiber 28.1g INF%
Sugars 36.34g | ABOVE RECOMMENDED LIMIT: 25g 145%
Protein 121.14g
Vitamin A 59%
Vitamin C 86%
Calcium 68%
Iron 48%
*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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