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1288 calorie diet plan no. 2656. Explore our member meal plans with a daily calorie limit of 1200 calories. Many 1200 calorie diet plans to choose from.

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A 1288-Calorie Diet plan created by Keenen

1200-Calorie Diet
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Keenen
(Male)
New Jersey, United States
Total Calories: 1288
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1288 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 1288-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
   
What's in this meal?
Total fat in this plan:
38 g - INF%
Total saturated fat in this plan:
8 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
290 mg - INF%
Total sodium in this plan:
2212 mg - INF%
Total carbohydrates in this plan:
175 g - INF%
Total dietary fiber in this plan:
16 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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1288 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
81 - 113
 
CARBS
40 - 60%
%
Range in Grams
129 - 193
 
FAT
15 - 25%
%
Range in Grams
21 - 36
Based on
Selected Ratio
  Calculated Protein Limit
97 g
  Calculated Carbs Limit
161 g
  Calculated Fat Limit
29 g
Breakfast
129 Calories
  5.43   22.44   2.13
Lunch
458 Calories
  26.46   60.77   12.79
Dinner
368 Calories
  24.21   50.12   7.56
Snack
333 Calories
  9.14   41.32   15.4
TOTAL  
65 g
Below Range
81 - 113
 
175 g
Within Range
129 - 193
 
38 g
Above Range
21 - 36
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

Keenen created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Keenen chose Oats - Instant Oats Cereal made with Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Keenen chose Bananas - 1 small banana, Hard Boiled Eggs - 1 large egg, Tea - 1 mug Green Tea, Tuna - Tuna Salad with Lettuce, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Keenen chose Brown Rice - Regular Brown Rice, Green Beans - 1/2 cup green bean, Salmon - 4 oz, Tea - 1 mug Green Tea, Water - 16 fl oz Bottled Water. For snack Keenen chose Mixed Nuts - Honey Roasted Mixed Nuts with Peanuts, Water - 16 fl oz Bottled Water, Yogurt - Original 99% Fat Free Strawberry Banana Yogurt.

With all the food items consumed during the day using this 1200-calorie meal plan, Keenen's total caloric consumption added to 1288 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Keenen 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 19th, 2021


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 1288 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 81 - 113 65 Fail
CARBS 129 - 193 175 Pass
FAT 21 - 36 38 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 81 - 113 65 Fail
CARBS 97 - 161 175 Fail
FAT 36 - 50 38 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 129 - 161 65 Fail
CARBS 32 - 65 175 Fail
FAT 43 - 57 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1288 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1288 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, Omega 3 Fatty Acid Rich Foods 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Oats - Instant Oats Cereal made with Water 1 129 5.43g 22.44g 2.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 129 5.43g 22.44g 2.13g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Tuna - Tuna Salad with Lettuce 1 289 19.1g 36.67g 7.18g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 458 26.46g 60.77g 12.79g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Green Beans - 1/2 cup green bean 1 17 1g 3.92g 0.07g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Tea - 1 mug Green Tea 3 6 0 1.41g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 368 24.21g 50.12g 7.56g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Mixed Nuts - Honey Roasted Mixed Nuts with Peanuts 1 163 4.14g 8.32g 13.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Original 99% Fat Free Strawberry Banana Yogurt 1 170 5g 33g 1.5g
  Total: 333 9.14g 41.32g 15.4g
  Total: 1288 65.24g 174.65g 37.88g
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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 1288  Calories from Fat 341
% Daily Value*
Total Fat 37.88g INF%
Saturated Fat 7.88g INF%
Polyunsaturated Fat 11.11g  
Monounsaturated Fat 15.06g
Cholesterol 290mg INF%
Sodium 2212mg INF%
Potassium 0mg  
Total Carbohydrates 174.65g INF%
Dietary Fiber 15.7g INF%
Sugars 51.86g | ABOVE RECOMMENDED LIMIT: 37.5g 138%
Protein 65.24g
Vitamin A 41%
Vitamin C 55%
Calcium 72%
Iron 93%
*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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