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A 1162-calorie diabetic diet by Christine from Geelong, Australia. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1100-Calorie Diabetic Diet Plans

A 1100-Calorie Diabetic Diet plan created by Christine

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Christine
(Female)
Victoria, Australia
Total Calories: 1162
1. 1162-Calorie Diet Plan A 1162 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1162 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1162 Calories Diet Meal Plan

1100-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1162-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
34 g - 70%
Total saturated fat in this plan:
6 g - 41%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
72 mg - 32%
Total sodium in this plan:
1073 mg - 60%
Total carbohydrates in this plan:
132 g - 59%
Total dietary fiber in this plan:
15 g - 78%
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 this meal plan is at or below 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 does NOT meet 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 1162 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
73 - 102
 
CARBS
40 - 60%
%
Range in Grams
116 - 174
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
87 g
  Calculated Carbs Limit
145 g
  Calculated Fat Limit
26 g
Breakfast
246 Calories
  10.11   39.1   6.81
Lunch
395 Calories
  32.35   46.79   8.79
Dinner
362 Calories
  14.32   37.15   5.99
Snack
159 Calories
  5.45   8.65   12.48
TOTAL  
62 g
Below Range
73 - 102
 
132 g
Within Range
116 - 174
 
34 g
Above Range
19 - 32
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 1100-calorie diet meal plan?
Print

Christine created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Christine chose Almonds - 10 almonds, Apples - 1 small appl, Cereal - Special K Original Cereal, Coffee - 1 small (take-out), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Christine chose Apples - 1 medium appl, Cheese - Nonfat or Fat Free Cottage Cheese, Fish - Tuna Fish in Oil, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Wraps - 1 medium (7-8" dia). For dinner Christine chose Alcohol - Gin and Tonic, Apples - 1 medium appl, Chicken Thighs - 1 medium thigh, Salads - Lettuce Salad with Assorted Vegetables, Water - 16 fl oz Bottled Water. For snack Christine chose Cashews - Cashew Nuts, Coffee - 1 small (take-out), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1100-calorie meal plan, Christine's total caloric consumption added to 1162 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Christine 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 1100-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: Feb 6th, 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 1162 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 73 - 102 62 Fail
CARBS 116 - 174 132 Pass
FAT 19 - 32 34 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 73 - 102 62 Fail
CARBS 87 - 145 132 Pass
FAT 32 - 45 34 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 116 - 145 62 Fail
CARBS 29 - 58 132 Fail
FAT 39 - 52 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1162 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1162 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Cereal - Special K Original Cereal 1 120 7g 22g 0.5g
Coffee - 1 small (take-out) 1 2 0.28g 0.09g 0.05g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 246 10.11g 39.1g 6.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Cheese - Nonfat or Fat Free Cottage Cheese 1 62 12.52g 1.34g 0.3g
Fish - Tuna Fish in Oil 1 105 15.03g 0 4.58g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 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
Wraps - 1 medium (7-8" dia) 1 144 3.81g 23.62g 3.56g
  Total: 395 32.35g 46.79g 8.79g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Alcohol - Gin and Tonic 1 171 0.04g 15.77g 0.04g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Chicken Thighs - 1 medium thigh 1 108 13.37g 0 5.61g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 362 14.32g 37.15g 5.99g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cashews - Cashew Nuts 1 157 5.17g 8.56g 12.43g
Coffee - 1 small (take-out) 1 2 0.28g 0.09g 0.05g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 159 5.45g 8.65g 12.48g
  Total: 1162 62.23g 131.69g 34.07g
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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 1162  Calories from Fat 307
% Daily Value*
Total Fat 34.07g 70%
Saturated Fat 6.22g 41%
Polyunsaturated Fat 7.7g  
Monounsaturated Fat 16.6g
Cholesterol 72mg 32%
Sodium 1073mg 60%
Potassium 0mg  
Total Carbohydrates 131.69g 59%
Dietary Fiber 14.6g 78%
Sugars 66.12g | ABOVE RECOMMENDED LIMIT: 25g 264%
Protein 62.23g
Vitamin A 20%
Vitamin C 77%
Calcium 39%
Iron 79%
*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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