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1200-Calorie Diet Plans

A 1244-Calorie Diet plan created by Beth

1200-Calorie Diet
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Beth
(Female)
Arizona, United States
Total Calories: 1244
1. 1244-Calorie Diet Plan
2. 1244-Calorie Diet Plan
3. 1244-Calorie Diet Plan
4. 1244-Calorie Diet Plan
5. 1244-Calorie Diet Plan
6. 1244-Calorie Diet Plan
7. 1244-Calorie Diet Plan
8. 1244-Calorie Diet Plan
9. 1244-Calorie Diet Plan
10. 1244-Calorie Diet Plan
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1244 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 1244-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 - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
22 g - 48%
Total saturated fat in this plan:
5 g - 32%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
236 mg - 112%
Total sodium in this plan:
962 mg - 57%
Total carbohydrates in this plan:
140 g - 66%
Total dietary fiber in this plan:
18 g - 104%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 1244 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
125 - 187
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
156 g
  Calculated Fat Limit
28 g
Breakfast
108.5 Calories
  10.56   14.7   1.33
Lunch
537.5 Calories
  45.16   66.69   10.58
Dinner
391 Calories
  59.08   20.15   7.17
Snack
207 Calories
  9.97   37.98   2.59
TOTAL  
125 g
Above Range
78 - 109
 
140 g
Within Range
125 - 187
 
22 g
Within 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

Beth created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Beth chose - Stevia Stevia leaf extract, Bread - Whole Wheat Bread, Coffee - 1 mug (8 fl oz) coffee, Egg Whites - 1 Cooked Egg White, Mushrooms - 1 small mushroom, Spinach - 1/2 cup spinach, Water - 1 cup (8 fl oz) water. For lunch Beth chose Baby Spring Mix - Spring Mix for Salads, Fruit - Lemons, Green Beans - 1/2 cup green bean, Quinoa - 1/2 cup quinoa, Salmon - Pink, Water - 1 cup (8 fl oz) water. For dinner Beth chose Broccoli - 1/2 cup chopped broccoli, Cherry Tomatoes - 1 oz cherry tomato, Chicken - 1 Stewed Breast, Sweet Potato - 1/2 Sweet Potato, Tea - 1 mug (8 fl oz) tea, Water - 1 cup (8 fl oz) water. For snack Beth chose Apples - 1 small appl, Peanut Butter - PB2 Powdered Peanut butter, Rice Cakes - 1 cake, Water - 1 cup (8 fl oz) water, Yogurt - Nonfat Flavored.

With all the food items consumed during the day using this 1200-calorie meal plan, Beth's total caloric consumption added to 1244 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Beth 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: Oct 11th, 2019


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 1244 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 - 109 125 Fail
CARBS 125 - 187 140 Pass
FAT 21 - 35 22 Pass
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 - 109 125 Fail
CARBS 93 - 156 140 Pass
FAT 35 - 48 22 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 125 - 156 125 Pass
CARBS 31 - 62 140 Fail
FAT 41 - 55 22 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1244 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1244 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, 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
- Stevia Stevia leaf extract 1 0 0 1g 0
Bread - Whole Wheat Bread 0.5 68 2.38g 12.26g 1.07g
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Mushrooms - 1 small mushroom 1 2 0.31g 0.33g 0.03g
Spinach - 1/2 cup spinach 1 3 0.43g 0.54g 0.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 109 10.56g 14.7g 1.33g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Baby Spring Mix - Spring Mix for Salads 0.5 10 1g 1.5g 0
Fruit - Lemons 0.5 9 0.32g 2.71g 0.09g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Quinoa - 1/2 cup quinoa 1 318 11.14g 58.56g 4.93g
Salmon - Pink 1 184 31.7g 0 5.49g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 538 45.16g 66.69g 10.58g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Cherry Tomatoes - 1 oz cherry tomato 2 10 0.46g 2.04g 0.1g
Chicken - 1 Stewed Breast 1 287 55.06g 0 5.76g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Tea - 1 mug (8 fl oz) tea 1 23 1.26g 2.01g 1.11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 391 59.08g 20.15g 7.17g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 0.5 28 0.14g 7.32g 0.09g
Peanut Butter - PB2 Powdered Peanut butter 1 45 5g 5g 1.5g
Rice Cakes - 1 cake 1 35 0.74g 7.34g 0.25g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Nonfat Flavored 0.5 100 4.09g 18.32g 0.75g
  Total: 208 9.97g 37.98g 2.59g
  Total: 1246 124.77g 139.52g 21.67g
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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 1244  Calories from Fat 195
% Daily Value*
Total Fat 21.66g 48%
Saturated Fat 4.52g 32%
Polyunsaturated Fat 6.07g  
Monounsaturated Fat 5.85g
Cholesterol 235.51mg 112%
Sodium 961.5mg 57%
Potassium 0mg  
Total Carbohydrates 139.51g 66%
Dietary Fiber 18.25g 104%
Sugars 28.6g | ABOVE RECOMMENDED LIMIT: 25g 114%
Protein 124.77g
Vitamin A 300%
Vitamin C 175.5%
Calcium 45%
Iron 83.5%
*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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