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1200-Calorie Diet Plans

A 1293-Calorie Diet plan created by U

1200-Calorie Diet
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U
(Female)
West Java, Indonesia
Total Calories: 1293
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8. 1293-Calorie Diet Plan
9. 1293-Calorie Diet Plan
10. 1293-Calorie Diet Plan
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1293 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 1293-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
41 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
291 mg - INF%
Total sodium in this plan:
2374 mg - INF%
Total carbohydrates in this plan:
143 g - INF%
Total dietary fiber in this plan:
7 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 1293 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 - 194
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
97 g
  Calculated Carbs Limit
162 g
  Calculated Fat Limit
29 g
Breakfast
52 Calories
  5.8   2.02   2.27
Lunch
550 Calories
  39.1   47.96   20.81
Dinner
622 Calories
  38.79   75.08   17.99
Snack
69 Calories
  0.77   18.04   0.17
TOTAL  
84 g
Within Range
81 - 113
 
143 g
Within Range
129 - 194
 
41 g
Above Range
22 - 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

U created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast U chose Tofu - Firm Silken Tofu, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch U chose Fried Chicken - 1 Leg, Meatballs - 1 medium meatball, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Rice - Regular White Rice. For dinner U chose Fried Chicken - 1 Leg, Rice - Regular White Rice, Smoothies - Indian Mango Lassi, Water - 16 fl oz Bottled Water. For snack U chose Pineapples - 1 piece Dried Pineapple, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, U's total caloric consumption added to 1293 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by U 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 1293 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 84 Pass
CARBS 129 - 194 143 Pass
FAT 22 - 36 41 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 84 Pass
CARBS 97 - 162 143 Pass
FAT 36 - 50 41 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 - 162 84 Fail
CARBS 32 - 65 143 Fail
FAT 43 - 57 41 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1293 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1293 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Tofu - Firm Silken Tofu 1 52 5.8g 2.02g 2.27g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 52 5.8g 2.02g 2.27g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fried Chicken - 1 Leg 1 280 30.59g 0 16.55g
Meatballs - 1 medium meatball 1 57 3.47g 2.12g 3.69g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
  Total: 550 39.1g 47.96g 20.81g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Fried Chicken - 1 Leg 1 280 30.59g 0 16.55g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Smoothies - Indian Mango Lassi 1 138 4g 31g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 622 38.79g 75.08g 17.99g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Pineapples - 1 piece Dried Pineapple 1 69 0.77g 18.04g 0.17g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 69 0.77g 18.04g 0.17g
  Total: 1293 84.46g 143.1g 41.24g
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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 1293  Calories from Fat 371
% Daily Value*
Total Fat 41.24g INF%
Saturated Fat 11.52g INF%
Polyunsaturated Fat 9.75g  
Monounsaturated Fat 15.32g
Cholesterol 291mg INF%
Sodium 2374mg INF%
Potassium 0mg  
Total Carbohydrates 143.1g INF%
Dietary Fiber 6.5g INF%
Sugars 35.36g | ABOVE RECOMMENDED LIMIT: 25g 141%
Protein 84.46g
Vitamin A 7%
Vitamin C 40%
Calcium 67%
Iron 113%
*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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