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1249 calorie diet plan no. 2632. 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 1249-Calorie Diet plan created by Diana

1200-Calorie Diet
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New York, United States
Total Calories: 1249
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1249 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 1249-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 - Meat
Nutrition Facts - Other
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
What's in this meal?
Total fat in this plan:
25 g - 51%
Total saturated fat in this plan:
4 g - 29%
Total trans fat in this plan:
Total cholesterol in this plan:
141 mg - 63%
Total sodium in this plan:
916 mg - 51%
Total carbohydrates in this plan:
168 g - 75%
Total dietary fiber in this plan:
19 g - 100%
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 this meal plan is at or below 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 does NOT meet the minimum recommended


Macronutrient calculation for this 1249 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.
25 - 35%
Range in Grams
78 - 109
40 - 60%
Range in Grams
125 - 187
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
145 Calories
  6.06   25.37   2.39
520 Calories
  28   63   15
346 Calories
  39.05   33   6.11
238 Calories
  14.5   46.86   1.26
88 g
Within Range
78 - 109
168 g
Within Range
125 - 187
25 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?

Diana created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Diana chose Breakfast Items - 1 cup Oatmeal, Water - 16 fl oz Bottled Water. For lunch Diana chose Sushi - Spicy Salmon Roll, Sushi - Spicy Tuna Roll, Water - 16 fl oz Bottled Water. For dinner Diana chose Brown Rice - 1 cup Boil-in-Bag Brown Rice, Chicken - Light Meat without Skin, Water - 16 fl oz Bottled Water. For snack Diana chose Berries - 1 cup halves, Raspberries - 1 cup raspberri, Syrup - wholesome blue agave syrup, Water - 16 fl oz Bottled Water, Yogurt - Fage Greek Yogurt Fage 0%.

With all the food items consumed during the day using this 1200-calorie meal plan, Diana's total caloric consumption added to 1249 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Diana 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 10th, 2015

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 1249 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 88 Pass
CARBS 125 - 187 168 Pass
FAT 21 - 35 25 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 88 Pass
CARBS 94 - 156 168 Fail
FAT 35 - 49 25 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 88 Fail
CARBS 31 - 63 168 Fail
FAT 42 - 56 25 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1249 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1249 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 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
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Breakfast Items - 1 cup Oatmeal 1 145 6.06g 25.37g 2.39g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 145 6.06g 25.37g 2.39g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Sushi - Spicy Salmon Roll 1 280 13g 31g 10g
Sushi - Spicy Tuna Roll 1 240 15g 32g 5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 520 28g 63g 15g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
Chicken - Light Meat without Skin 1 196 35.05g 0 5.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 346 39.05g 33g 6.11g
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Raspberries - 1 cup raspberri 1 64 1.48g 14.69g 0.8g
Syrup - wholesome blue agave syrup 1 60 0 16g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage Greek Yogurt Fage 0% 1 65 12g 4.5g 0
  Total: 238 14.5g 46.86g 1.26g
  Total: 1249 87.61g 168.23g 24.76g
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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
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 1249  Calories from Fat 223
% Daily Value*
Total Fat 24.76g 51%
Saturated Fat 4.4g 29%
Polyunsaturated Fat 2.68g  
Monounsaturated Fat 2.65g
Cholesterol 141mg 63%
Sodium 916mg 51%
Potassium 0mg  
Total Carbohydrates 168.23g 75%
Dietary Fiber 18.7g 100%
Sugars 38.58g | ABOVE RECOMMENDED LIMIT: 25g 154%
Protein 87.61g
Vitamin A 12%
Vitamin C 228%
Calcium 37%
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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