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A 1251-Calorie Diet plan created by Kelly

1200-Calorie Diet
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Meal Plans by:

Kelly
(Female)
Missouri, United States
Total Calories: 1251
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1251 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 1251-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 - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
66 g - INF%
Total saturated fat in this plan:
24 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
585 mg - INF%
Total sodium in this plan:
2695 mg - INF%
Total carbohydrates in this plan:
60 g - INF%
Total dietary fiber in this plan:
6 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 1251 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 - 110
 
CARBS
40 - 60%
%
Range in Grams
125 - 188
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
94 g
  Calculated Carbs Limit
157 g
  Calculated Fat Limit
28 g
Breakfast
302 Calories
  13.95   19.61   18.59
Lunch
336 Calories
  28.9   3.96   22.07
Dinner
613 Calories
  51.71   36.54   25.19
Snack
0 Calories
  0   0   0
TOTAL  
95 g
Within Range
78 - 110
 
60 g
Below Range
125 - 188
 
66 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

Kelly created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kelly chose Coffee - 1 cup (6 fl oz) coffee, Hard Boiled Eggs - 1 medium egg, Mustard - 1 tbsp mustard, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kelly chose Chicken Thighs - 4 oz boneless, Olive Oil - 1 tsp olive oil, Peppers - 1 oz pepper, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kelly chose Celery - 1 large stalk celery, Italian - Homemade - Italian Sausage/Pepperoni Pizza, Mayonnaise - Regular Mayonnaise, Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water. For snack Kelly chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Kelly's total caloric consumption added to 1251 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kelly 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 1251 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 - 110 95 Pass
CARBS 125 - 188 60 Fail
FAT 21 - 35 66 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 - 110 95 Pass
CARBS 94 - 157 60 Fail
FAT 35 - 49 66 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 - 157 95 Fail
CARBS 31 - 63 60 Pass
FAT 42 - 56 66 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1251 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 and High Energy Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1251 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.

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
Coffee - 1 cup (6 fl oz) coffee 6 156 2.34g 17.46g 8.82g
Hard Boiled Eggs - 1 medium egg 2 136 11.02g 0.98g 9.3g
Mustard - 1 tbsp mustard 1 10 0.59g 1.17g 0.47g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 302 13.95g 19.61g 18.59g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 4 oz boneless 1 278 28.18g 0 17.42g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Peppers - 1 oz pepper 3 18 0.72g 3.96g 0.15g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 336 28.9g 3.96g 22.07g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Celery - 1 large stalk celery 3 27 1.29g 5.52g 0.33g
Italian - Homemade - Italian Sausage/Pepperoni Pizza 1 254 10g 24g 10g
Mayonnaise - Regular Mayonnaise 2 114 0.26g 7.02g 9.82g
Tuna - Tuna Fish in Water 2 218 40.16g 0 5.04g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 613 51.71g 36.54g 25.19g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1251 94.56g 60.11g 65.85g
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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 1251  Calories from Fat 593
% Daily Value*
Total Fat 65.85g INF%
Saturated Fat 24.34g INF%
Polyunsaturated Fat 13.04g  
Monounsaturated Fat 19.38g
Cholesterol 585mg INF%
Sodium 2695mg INF%
Potassium 0mg  
Total Carbohydrates 60.11g INF%
Dietary Fiber 6g INF%
Sugars 23.28g ‏ 93%
Protein 94.56g
Vitamin A 30%
Vitamin C 140%
Calcium 53%
Iron 39%
*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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