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A 1164-calorie diabetic diet by Rasheed from Concord, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

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A 1100-Calorie Diabetic Diet plan created by Rasheed

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Rasheed
(Male)
California, United States
Total Calories: 1164
1. 1164-Calorie Diet Plan A 1164 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 2508-Calorie Diet Plan
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A 1164 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1164 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 1164-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
76 g - 168%
Total saturated fat in this plan:
22 g - 160%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
361 mg - 172%
Total sodium in this plan:
1912 mg - 114%
Total carbohydrates in this plan:
24%
Total dietary fiber in this plan:
20 g - 117%
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 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 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 1164 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
117 - 175
 
FAT
15 - 25%
%
Range in Grams
19 - 32
Based on
Selected Ratio
  Calculated Protein Limit
87 g
  Calculated Carbs Limit
146 g
  Calculated Fat Limit
26 g
Breakfast
326.75 Calories
  30.88   6.56   19.99
Lunch
372.5 Calories
  22.87   20.55   24.41
Dinner
465 Calories
  26.51   22.89   31.88
Snack
0 Calories
  0   0   0
TOTAL  
80 g
Within Range
73 - 102
 
50 g
Below Range
117 - 175
 
76 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

Rasheed created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rasheed chose Coffee - 1 cup (6 fl oz) coffee, Cream - Heavy Cream, Eggs - 1 large egg, Protein Powder - BulletProof Upgraded Collagen Protein, Seasoning - Cinnamon cinnamon, Sweetener - Homemade Vanilla extract, Vegetable Oil - Coconut Oil, Water - 1 cup (8 fl oz) water. For lunch Rasheed chose Avocados - 1/2 avocado, Lettuce - Arugula, Mayonnaise - Regular Mayonnaise, Onions - Spring Onions or Scallions, Seasoning - Lemon Juice, Seasoning - Lime Juice, Smoked Salmon - 1 oz smoked salmon, Water - 1 cup (8 fl oz) water. For dinner Rasheed chose Butter - Trader joes Clarified Butter Ghee Ghee, Ground Turkey - 1 cup cooked, Salt - Sea Salt, Sauces - Pesto Sauce, Seasoning - Black Pepper, Spinach - Homemade Basil, Tomatoes - 1 medium tomato, Tomatoes - 1/2 cup Tomato Puree, Water - 1 cup (8 fl oz) water, Zucchini - 1 medium zucchini. For snack Rasheed chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1100-calorie meal plan, Rasheed's total caloric consumption added to 1164 which is perfectly within the limit of this 1100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rasheed 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: May 28th, 2016


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 1164 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 80 Pass
CARBS 117 - 175 50 Fail
FAT 19 - 32 76 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 80 Pass
CARBS 87 - 146 50 Fail
FAT 32 - 45 76 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 117 - 146 80 Fail
CARBS 29 - 58 50 Pass
FAT 39 - 52 76 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1164 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1164 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, 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
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Cream - Heavy Cream 0.25 13 0.08g 0.11g 1.38g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Protein Powder - BulletProof Upgraded Collagen Protein 3 90 24g 0 0
Seasoning - Cinnamon cinnamon 1 19 0.3g 6g 0
Sweetener - Homemade Vanilla extract 1 12 0 0 0
Vegetable Oil - Coconut Oil 1 117 0 0 13.6g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 327 30.88g 6.56g 19.99g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Lettuce - Arugula 3 15 1.56g 2.19g 0.39g
Mayonnaise - Regular Mayonnaise 1 57 0.13g 3.51g 4.91g
Onions - Spring Onions or Scallions 1 16 0.92g 3.67g 0.1g
Seasoning - Lemon Juice 1 4 0.06g 1.32g 0
Seasoning - Lime Juice 1 4 0.06g 1.29g 0.01g
Smoked Salmon - 1 oz smoked salmon 3.5 116 18.13g 0 4.27g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 373 22.87g 20.55g 24.41g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Butter - Trader joes Clarified Butter Ghee Ghee 1 135 0 0 15g
Ground Turkey - 1 cup cooked 0.5 148 17.23g 0 8.28g
Salt - Sea Salt 0.5 0 0 0 0
Sauces - Pesto Sauce 1 80 2.71g 0.76g 7.51g
Seasoning - Black Pepper 1 5 0.23g 1.36g 0.07g
Spinach - Homemade Basil 1 1 0 0 0
Tomatoes - 1 medium tomato 1 22 1.08g 4.82g 0.25g
Tomatoes - 1/2 cup Tomato Puree 0.25 12 0.52g 2.81g 0.07g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Zucchini - 1 medium zucchini 2 62 4.74g 13.14g 0.7g
  Total: 465 26.51g 22.89g 31.88g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1165 80.26g 50g 76.28g
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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 1164  Calories from Fat 686
% Daily Value*
Total Fat 76.27g 168%
Saturated Fat 22.33g 160%
Polyunsaturated Fat 9.9g  
Monounsaturated Fat 24.17g
Cholesterol 360.5mg 172%
Sodium 1912.25mg 114%
Potassium 0mg  
Total Carbohydrates 49.99g 24%
Dietary Fiber 20.4g 117%
Sugars 16.66g ‏ 44%
Protein 80.25g
Vitamin A 72.6%
Vitamin C 216.1%
Calcium 45.15%
Iron 51.4%
*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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