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A 1242-Calorie Diet plan created by Carol

1200-Calorie Diet
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Carol
(Female)
Kentucky, United States
Total Calories: 1242
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5. 1182-Calorie Diet Plan
6. 1182-Calorie Diet Plan
7. 1242-Calorie Diet Plan
8. 1242-Calorie Diet Plan
9. 1242-Calorie Diet Plan
10. 1242-Calorie Diet Plan
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1242 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 1242-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 - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
41 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
170 mg - INF%
Total sodium in this plan:
2755 mg - INF%
Total carbohydrates in this plan:
116 g - INF%
Total dietary fiber in this plan:
30 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 1242 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 - 109
 
CARBS
40 - 60%
%
Range in Grams
124 - 186
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
155 g
  Calculated Fat Limit
28 g
Breakfast
245 Calories
  29.76   26.43   2.76
Lunch
155 Calories
  7.9   15.12   7.68
Dinner
320 Calories
  24.2   42.67   6.85
Snack
522 Calories
  48.82   32.02   23.69
TOTAL  
111 g
Above Range
78 - 109
 
116 g
Below Range
124 - 186
 
41 g
Above Range
21 - 35
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

Carol created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Carol chose Cheese - 1% Low Fat Cottage Cheese, Coffee - 1 cup (6 fl oz) coffee, Peaches - 1 cup slices, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Carol chose Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots, Protein Powder - Equate fiber powder, Ranch Dressing - Fat Free Ranch Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Carol chose Brown Rice - 1 cup Boil-in-Bag Brown Rice, Cauliflower - 1 cup cauliflower, Protein Powder - Equate fiber powder, Salmon - 4 oz, Water - 16 fl oz Bottled Water. For snack Carol chose Baby Carrots - 10 large, Drink Mixes - iso 100 hydrolized dymatize nutrition, Jerky - Turkey Jerky, Mixed Nuts - 1/4 cup mixed nut, Protein Powder - Equate fiber powder, Salad Dressing - Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Carol's total caloric consumption added to 1242 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Carol 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 1242 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 - 109 111 Fail
CARBS 124 - 186 116 Fail
FAT 21 - 35 41 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 - 109 111 Fail
CARBS 93 - 155 116 Pass
FAT 35 - 48 41 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 124 - 155 111 Fail
CARBS 31 - 62 116 Fail
FAT 41 - 55 41 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1242 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.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1242 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Cheese - 1% Low Fat Cottage Cheese 2 162 28g 6.14g 2.3g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Peaches - 1 cup slices 1 66 1.55g 16.22g 0.42g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 245 29.76g 26.43g 2.76g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 1 123 7.86g 7.41g 7.41g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Ranch Dressing - Fat Free Ranch Dressing 1 17 0.04g 3.71g 0.27g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 155 7.9g 15.12g 7.68g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
Cauliflower - 1 cup cauliflower 1 25 1.98g 5.3g 0.1g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 320 24.2g 42.67g 6.85g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 large 1 52 0.96g 12.36g 0.2g
Drink Mixes - iso 100 hydrolized dymatize nutrition 1 106 25g 0 0
Jerky - Turkey Jerky 1 80 15g 3g 0.5g
Mixed Nuts - 1/4 cup mixed nut 1 219 5.86g 7.66g 19.99g
Protein Powder - Equate fiber powder 2 30 0 8g 0
Salad Dressing - Bolthouse Farms Chunky Blue Cheese Yogurt Dressing 1 35 2g 1g 3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 522 48.82g 32.02g 23.69g
  Total: 1242 110.68g 116.24g 40.98g
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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 1242  Calories from Fat 369
% Daily Value*
Total Fat 40.98g INF%
Saturated Fat 10.68g INF%
Polyunsaturated Fat 7.58g  
Monounsaturated Fat 16.48g
Cholesterol 170mg INF%
Sodium 2755mg INF%
Potassium 0mg  
Total Carbohydrates 116.24g INF%
Dietary Fiber 30.3g INF%
Sugars 40.72g | ABOVE RECOMMENDED LIMIT: 25g 163%
Protein 110.68g
Vitamin A 427%
Vitamin C 139%
Calcium 74%
Iron 36%
*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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