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A 1258-Calorie Diet plan created by Tim

1200-Calorie Diet
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Tim
(Male)
New York, United States
Total Calories: 1258
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1258 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 1258-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 - Eggs
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
39 g - 85%
Total saturated fat in this plan:
13 g - 92%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
603 mg - 287%
Total sodium in this plan:
2919 mg - 174%
Total carbohydrates in this plan:
134 g - 64%
Total dietary fiber in this plan:
11 g - 62%
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 the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1258 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
79 - 110
 
CARBS
40 - 60%
%
Range in Grams
126 - 189
 
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
412 Calories
  23.91   36.07   19.81
Lunch
161 Calories
  7.03   25.71   4.4
Dinner
685 Calories
  62.97   72.26   14.56
Snack
0 Calories
  0   0   0
TOTAL  
94 g
Within Range
79 - 110
 
134 g
Within Range
126 - 189
 
39 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

Tim created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tim chose American Cheese - 1 slice (1 oz), Eggs - 1 large egg, Ketchup - 1 tbsp ketchup, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Tim chose Cereal - Cheerios Cheerios cereal, Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water. For dinner Tim chose Custom - Chicken with brown and wild rice, Water - 16 fl oz Bottled Water, Wild Rice - Brown and Wild Rice. For snack Tim chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Tim's total caloric consumption added to 1258 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tim 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 23rd, 2013


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 1258 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 79 - 110 94 Pass
CARBS 126 - 189 134 Pass
FAT 21 - 35 39 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 79 - 110 94 Pass
CARBS 94 - 157 134 Pass
FAT 35 - 49 39 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 126 - 157 94 Fail
CARBS 32 - 63 134 Fail
FAT 42 - 56 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1258 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 Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1258 calories meal plan.
  • However, this meal plan does contain food items that are Foods Enriched With Plant Sterols.

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
American Cheese - 1 slice (1 oz) 1 96 5.37g 1.97g 7.39g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Ketchup - 1 tbsp ketchup 2 30 0.52g 7.52g 0.12g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 412 23.91g 36.07g 19.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 161 7.03g 25.71g 4.4g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Custom - Chicken with brown and wild rice 1 516 59.45g 42.18g 10.65g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Wild Rice - Brown and Wild Rice 1 169 3.52g 30.08g 3.91g
  Total: 685 62.97g 72.26g 14.56g
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: 1258 93.91g 134.04g 38.77g
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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 1258  Calories from Fat 349
% Daily Value*
Total Fat 38.77g 85%
Saturated Fat 12.92g 92%
Polyunsaturated Fat 6.88g  
Monounsaturated Fat 13.88g
Cholesterol 603mg 287%
Sodium 2919mg 174%
Potassium 0mg  
Total Carbohydrates 134.04g 64%
Dietary Fiber 10.9g 62%
Sugars 21.07g ‏ 56%
Protein 93.91g
Vitamin A 48%
Vitamin C 18%
Calcium 127%
Iron 86%
*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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