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A 1233-Calorie Diet plan created by Nancy

1200-Calorie Diet
Meal Plans
Meal Plans by:

Nancy
(Female)
Washington, United States
Total Calories: 1233
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10. 1233-Calorie Diet Plan
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1233 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 1233-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
58 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
73 mg - INF%
Total sodium in this plan:
2205 mg - INF%
Total carbohydrates in this plan:
147 g - INF%
Total dietary fiber in this plan:
29 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 1233 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 - 108
 
CARBS
40 - 60%
%
Range in Grams
123 - 185
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
154 g
  Calculated Fat Limit
27 g
Breakfast
170 Calories
  2.5   42.73   0.91
Lunch
444 Calories
  11.93   56.45   20.2
Dinner
353 Calories
  18.77   11.26   26.11
Snack
266 Calories
  9.33   36.98   10.42
TOTAL  
43 g
Below Range
77 - 108
 
147 g
Within Range
123 - 185
 
58 g
Above Range
21 - 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, Berries - 1 cup halves, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nancy chose Avocados - 1/2 avocado, Refried Beans - Spicy Jalapeno Refried Beans, Salsa - Medium Salsa, Tortillas - 1 large tortilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Nancy chose Croutons - 10 croutons, Fish - Pink Salmon, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Ranch Dressing - Spicy Ranch Dressing, Water - 16 fl oz Bottled Water. For snack Nancy chose Bread - Whole Wheat Bread, Mandarin Oranges - 1 small mandarin orange, Peanut Butter - 1 tbsp peanut butter, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Nancy's total caloric consumption added to 1233 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: 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 1233 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 - 108 43 Fail
CARBS 123 - 185 147 Pass
FAT 21 - 34 58 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 - 108 43 Fail
CARBS 93 - 154 147 Pass
FAT 34 - 48 58 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 123 - 154 43 Fail
CARBS 31 - 62 147 Fail
FAT 41 - 55 58 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1233 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 1233 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
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 170 2.5g 42.73g 0.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Refried Beans - Spicy Jalapeno Refried Beans 1 120 6g 18g 2.5g
Salsa - Medium Salsa 1 15 0 3g 0
Tortillas - 1 large tortilla 1 148 3.92g 26.88g 2.97g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 444 11.93g 56.45g 20.2g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Croutons - 10 croutons 4 48 1.08g 6.36g 1.84g
Fish - Pink Salmon 1 77 13.09g 0 2.74g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Ranch Dressing - Spicy Ranch Dressing 1 150 0 2g 16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 353 18.77g 11.26g 26.11g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Mandarin Oranges - 1 small mandarin orange 1 37 0.57g 9.34g 0.22g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 266 9.33g 36.98g 10.42g
  Total: 1233 42.53g 147.42g 57.64g
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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 1233  Calories from Fat 519
% Daily Value*
Total Fat 57.64g INF%
Saturated Fat 12.59g INF%
Polyunsaturated Fat 7.01g  
Monounsaturated Fat 18.97g
Cholesterol 73mg INF%
Sodium 2205mg INF%
Potassium 0mg  
Total Carbohydrates 147.42g INF%
Dietary Fiber 29.2g INF%
Sugars 40.75g | ABOVE RECOMMENDED LIMIT: 25g 163%
Protein 42.53g
Vitamin A 19%
Vitamin C 225%
Calcium 70%
Iron 44%
*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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