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1249 calorie diet plan no. 43338. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

A 1249-Calorie Diet plan created by Mary
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Mary
(Female)
California, United States
Total Calories: 1249
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2. 1249-Calorie Diet Plan
3. 1249-Calorie Diet Plan
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1249 Calories Diet Meal Plan

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Mary created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Mary chose Bananas - 1 cup sliced, Nutrition Drinks - French Vanilla Shake Mix, Strawberries - Frozen Unsweetened Strawberries, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Mary chose Cottage Cheese - 1/2 cup (large curd), Peaches - 1/2 cup slices peach, Water - 16 fl oz Bottled Water. For dinner Mary chose Brown Rice - 1 cup Boil-in-Bag Brown Rice, Cabbage - 1/2 cup chopped cabbage, Chicken - Dark Meat without Skin, Water - 16 fl oz Bottled Water. For snack Mary chose Ice Creams - Light No Sugar Added Vanilla Ice Cream, Melons - 1/2 cup diced melon, Pears - 1/2 cup slices pear, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Mary'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 Mary 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 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 73 Fail
CARBS 125 - 187 193 Fail
FAT 21 - 35 27 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 73 Fail
CARBS 94 - 156 193 Fail
FAT 35 - 49 27 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 73 Fail
CARBS 31 - 63 193 Fail
FAT 42 - 56 27 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as 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, High In Potassium, 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.
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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 1249  Calories from Fat 239
% Daily Value*
Total Fat 26.61g INF%
Saturated Fat 10.98g INF%
Polyunsaturated Fat 3.69g  
Monounsaturated Fat 7.68g
Cholesterol 156mg INF%
Sodium 948mg INF%
Potassium 0mg  
Total Carbohydrates 192.71g INF%
Dietary Fiber 21.2g INF%
Sugars 107.43g | ABOVE RECOMMENDED LIMIT: 25g‏ 430%
Protein 72.7g
Vitamin A 45%
Vitamin C 272%
Calcium 112%
Iron 63%
*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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