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A 1245-Calorie Diet plan created by Anna

1200-Calorie Diet
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Anna
(Female)
Illinois, United States
Total Calories: 1245
1. 1010-Calorie Diet Plan
2. 1010-Calorie Diet Plan
3. 1010-Calorie Diet Plan
4. 1010-Calorie Diet Plan
5. 1010-Calorie Diet Plan
6. 1010-Calorie Diet Plan
7. 1245-Calorie Diet Plan
8. 1245-Calorie Diet Plan
9. 1245-Calorie Diet Plan
10. 1245-Calorie Diet Plan
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1245 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 1245-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
45 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
296 mg - INF%
Total sodium in this plan:
2163 mg - INF%
Total carbohydrates in this plan:
166 g - INF%
Total dietary fiber in this plan:
22 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 1245 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
94 g
  Calculated Carbs Limit
156 g
  Calculated Fat Limit
28 g
Breakfast
238 Calories
  5.44   39.99   6.12
Lunch
440 Calories
  16.82   57.73   18.24
Dinner
407 Calories
  26.71   32.71   19.55
Snack
160 Calories
  2   36   1.5
TOTAL  
51 g
Below Range
78 - 109
 
166 g
Within Range
125 - 187
 
45 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

Anna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Anna chose Butter - Shedd's Spread Light Spreadable Margarine, English Muffins - Multigrain English Muffin, Jams - 1 tbsp jam, Water - 1 cup (8 fl oz) water. For lunch Anna chose Fruit Salad - Fruit Salad in Light Syrup, Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots, Salad Dressing - Salad Dressing, Water - 1 cup (8 fl oz) water. For dinner Anna chose Broccoli - 1 cup flowerets, Butter - Shedd's Spread Light Spreadable Margarine, Corn - Yellow Sweet Corn, Tilapia - 1 fillet Cooked Tilapia, Water - 1 cup (8 fl oz) water. For snack Anna chose Apples - Generic Granny smith medium apple, Puddings - Sugar Free Chocolate Pudding Snack, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Anna's total caloric consumption added to 1245 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Anna 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 1245 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 51 Fail
CARBS 125 - 187 166 Pass
FAT 21 - 35 45 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 51 Fail
CARBS 94 - 156 166 Fail
FAT 35 - 48 45 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 125 - 156 51 Fail
CARBS 31 - 62 166 Fail
FAT 42 - 55 45 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1245 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1245 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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:
1200-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Butter - Shedd's Spread Light Spreadable Margarine 1 50 0 0 5g
English Muffins - Multigrain English Muffin 1 136 5.28g 26.85g 1.04g
Jams - 1 tbsp jam 2 52 0.16g 13.14g 0.08g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 238 5.44g 39.99g 6.12g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fruit Salad - Fruit Salad in Light Syrup 1 146 0.86g 38.15g 0.18g
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 2 246 15.72g 14.82g 14.82g
Salad Dressing - Salad Dressing 2 48 0.24g 4.76g 3.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 440 16.82g 57.73g 18.24g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Butter - Shedd's Spread Light Spreadable Margarine 1 50 0 0 5g
Corn - Yellow Sweet Corn 1 59 1.96g 14.07g 0.47g
Tilapia - 1 fillet Cooked Tilapia 1 252 21.68g 13.3g 11.98g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 407 26.71g 32.71g 19.55g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Puddings - Sugar Free Chocolate Pudding Snack 1 60 2g 14g 1.5g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 160 2g 36g 1.5g
  Total: 1245 50.97g 166.43g 45.41g
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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 1245  Calories from Fat 409
% Daily Value*
Total Fat 45.41g INF%
Saturated Fat 14.43g INF%
Polyunsaturated Fat 12.07g  
Monounsaturated Fat 15.18g
Cholesterol 296mg INF%
Sodium 2163mg INF%
Potassium 0mg  
Total Carbohydrates 166.43g INF%
Dietary Fiber 21.8g INF%
Sugars 42.8g | ABOVE RECOMMENDED LIMIT: 25g 171%
Protein 50.97g
Vitamin A 47%
Vitamin C 157%
Calcium 73%
Iron 45%
*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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