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1238 calorie diet plan no. 2657. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

1200-Calorie Diet Plans

A 1238-Calorie Diet plan created by B

1200-Calorie Diet
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B
(Female)
Colorado, United States
Total Calories: 1238
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1238 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 1238-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
60 g - INF%
Total saturated fat in this plan:
21 g - INF%
Total trans fat in this plan:
8 g - INF%
Total cholesterol in this plan:
180 mg - INF%
Total sodium in this plan:
1987 mg - INF%
Total carbohydrates in this plan:
108 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 1238 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
78 - 108
 
CARBS
40 - 60%
%
Range in Grams
124 - 186
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
155 g
  Calculated Fat Limit
28 g
Breakfast
491 Calories
  32.49   53.49   19.07
Lunch
390 Calories
  13.58   24.96   27.2
Dinner
220 Calories
  20.07   6.27   13.38
Snack
137 Calories
  12.36   23.56   0.23
TOTAL  
79 g
Within Range
78 - 108
 
108 g
Below Range
124 - 186
 
60 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

B created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast B chose Berries - 1 cup berri, Carrots - 1/2 cup chopped carrot, Honeydew Melons - 1/2 cup diced honeydew melon, Milk - Optimum Nutrition 100% Whey Protein, Milk - Silk Coconut Milk, Seeds - Flax Seeds, Seeds - Whole Foods Bulk Chia Seeds, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch B chose Caesar Salad - 1 cup caesar salad, Soups - Broccoli Soup, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner B chose Asparagus - 1 cup asparagu, Butter - Clarified Butter Ghee, Lobster - 3 oz cooked Lobster, Water - 16 fl oz Bottled Water. For snack B chose Apples - 1 medium appl, Water - 16 fl oz Bottled Water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1200-calorie meal plan, B's total caloric consumption added to 1238 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by B 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: Jan 19th, 2021


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 1238 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 78 - 108 79 Pass
CARBS 124 - 186 108 Fail
FAT 21 - 34 60 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 78 - 108 79 Pass
CARBS 93 - 155 108 Pass
FAT 34 - 48 60 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 124 - 155 79 Fail
CARBS 31 - 62 108 Fail
FAT 41 - 55 60 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1238 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1238 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, Omega 3 Fatty Acid Rich Foods 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
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Honeydew Melons - 1/2 cup diced honeydew melon 1 31 0.46g 7.73g 0.12g
Milk - Optimum Nutrition 100% Whey Protein 1 120 24g 3g 1g
Milk - Silk Coconut Milk 1 45 0 1g 4.5g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Seeds - Whole Foods Bulk Chia Seeds 1 138 4.7g 12g 9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 491 32.49g 53.49g 19.07g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Caesar Salad - 1 cup caesar salad 1 184 5.43g 7.04g 15.3g
Soups - Broccoli Soup 1 206 8.15g 17.92g 11.9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 390 13.58g 24.96g 27.2g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Butter - Clarified Butter Ghee 1 112 0.04g 0 12.73g
Lobster - 3 oz cooked Lobster 1 81 17.08g 1.07g 0.49g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 220 20.07g 6.27g 13.38g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 137 12.36g 23.56g 0.23g
  Total: 1238 78.5g 108.28g 59.88g
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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 1238  Calories from Fat 539
% Daily Value*
Total Fat 59.88g INF%
Saturated Fat 20.58g INF%
Polyunsaturated Fat 9.06g  
Monounsaturated Fat 19.24g
Cholesterol 180mg INF%
Sodium 1987mg INF%
Potassium 0mg  
Total Carbohydrates 108.28g INF%
Dietary Fiber 28.3g INF%
Sugars 58.44g | ABOVE RECOMMENDED LIMIT: 25g 234%
Protein 78.5g
Vitamin A 248%
Vitamin C 189%
Calcium 137%
Iron 54%
*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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