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A 1030-calorie diabetic diet by Tina from Columbia, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1000-Calorie Diabetic Diet Plans

A 1000-Calorie Diabetic Diet plan created by Tina

1000-Calorie Diet
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Tina
(Female)
South Carolina, United States
Total Calories: 1030
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2. 1030-Calorie Diet Plan A 1030 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
3. 1239-Calorie Diet Plan A 1239 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1030 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1030 Calories Diet Meal Plan

1000-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1030-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24%
Total saturated fat in this plan:
15%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
5%
Total sodium in this plan:
2032 mg - 121%
Total carbohydrates in this plan:
201 g - 96%
Total dietary fiber in this plan:
28 g - 157%
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 this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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

NOTE: The total calories in this meal plan is below the recommended minimum hence, the macronutrient summary and analysis, as seen below, may not be accurate or applicable for all the scenarios.
Macronutrient calculation for this 1030 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
65 - 90
 
CARBS
40 - 60%
%
Range in Grams
103 - 155
 
FAT
15 - 25%
%
Range in Grams
17 - 29
Based on
Selected Ratio
  Calculated Protein Limit
77 g
  Calculated Carbs Limit
129 g
  Calculated Fat Limit
23 g
Breakfast
168 Calories
  8.8   34.74   0.62
Lunch
484 Calories
  15.63   91.11   5.85
Dinner
304 Calories
  11.51   55.55   4.26
Snack
74 Calories
  0.86   19.28   0.17
TOTAL  
37 g
Below Range
65 - 90
 
201 g
Above Range
103 - 155
 
11 g
Below Range
17 - 29
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 1000-calorie diet meal plan?
Print

Tina created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tina chose Bananas - 1 cup sliced, Egg Whites - 1 Cooked Egg White, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Tina chose Mixed Vegetables - Cooked Mixed Vegetables, Rice - Instant Brown Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For dinner Tina chose Cantaloupe - 1 cup diced cantaloupe, Mixed Vegetables - Cooked Mixed Vegetables, Water - 16 fl oz Bottled Water, Yogurt - Light Fat Free Yogurt. For snack Tina chose Fruit Salad - Fruit Salad in Water Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1000-calorie meal plan, Tina's total caloric consumption added to 1030 which is perfectly within the limit of this 1000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tina 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 1000-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 31st, 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 1030 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 65 - 90 37 Fail
CARBS 103 - 155 201 Fail
FAT 17 - 29 11 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 65 - 90 37 Fail
CARBS 77 - 129 201 Fail
FAT 29 - 40 11 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 103 - 129 37 Fail
CARBS 26 - 52 201 Fail
FAT 34 - 46 11 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1030 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 1030 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.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 cup sliced 1 134 1.64g 34.26g 0.5g
Egg Whites - 1 Cooked Egg White 2 34 7.16g 0.48g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 168 8.8g 34.74g 0.62g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 484 15.63g 91.11g 5.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cantaloupe - 1 cup diced cantaloupe 1 53 1.31g 12.73g 0.3g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 304 11.51g 55.55g 4.26g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 74 0.86g 19.28g 0.17g
  Total: 1030 36.8g 200.68g 10.9g
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Rating: 1
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 1030  Calories from Fat 98
% Daily Value*
Total Fat 10.9g 24%
Saturated Fat 2.15g 15%
Polyunsaturated Fat 3.41g  
Monounsaturated Fat 4.3g
Cholesterol 10mg 5%
Sodium 2032mg 121%
Potassium 0mg  
Total Carbohydrates 200.68g 96%
Dietary Fiber 27.5g 157%
Sugars 71.24g | ABOVE RECOMMENDED LIMIT: 25g 285%
Protein 36.8g
Vitamin A 160%
Vitamin C 146%
Calcium 74%
Iron 29%
*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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