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A 1208-calorie diabetic diet by Robert from Colorado Springs, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1200-Calorie Diabetic Diet Plans

A 1200-Calorie Diabetic Diet plan created by Robert

1200-Calorie Diet
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Robert
(Male)
Colorado, United States
Total Calories: 1208
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A 1208 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1208 Calories Diet Meal Plan

1200-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1208-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
39 g - 66%
Total saturated fat in this plan:
11 g - 63%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
137 mg - 51%
Total sodium in this plan:
2024 mg - 94%
Total carbohydrates in this plan:
172 g - 64%
Total dietary fiber in this plan:
23 g - 103%
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 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 1208 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
76 - 106
 
CARBS
40 - 60%
%
Range in Grams
121 - 181
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
91 g
  Calculated Carbs Limit
151 g
  Calculated Fat Limit
27 g
Breakfast
340 Calories
  12.91   66.65   6.02
Lunch
211 Calories
  10.06   27.11   7.73
Dinner
547 Calories
  32.38   49.24   24.43
Snack
110 Calories
  0.56   29.28   0.36
TOTAL  
56 g
Below Range
76 - 106
 
172 g
Within Range
121 - 181
 
39 g
Above Range
20 - 34
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

Robert created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Robert chose Bananas - 1 small banana, Cereal - Bran Flakes, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water. For lunch Robert chose Cheddar Cheese - 1 cubic inch cheddar cheese, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water. For dinner Robert chose Chicken Thighs - 1 medium thigh, Dark Chocolate - 1 oz dark chocolate, Garden Salad - Garden Salad with Assorted Vegetables, Rice - Brown and Wild Rice, Water - 1 cup (8 fl oz) water. For snack Robert chose Apples - 1 small appl, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Robert's total caloric consumption added to 1208 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Robert 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: Apr 4th, 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 1208 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 76 - 106 56 Fail
CARBS 121 - 181 172 Pass
FAT 20 - 34 39 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 76 - 106 56 Fail
CARBS 91 - 151 172 Fail
FAT 34 - 47 39 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 121 - 151 56 Fail
CARBS 30 - 61 172 Fail
FAT 40 - 54 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1208 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 1208 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 small banana 1 90 1.1g 23.07g 0.33g
Cereal - Bran Flakes 1 128 3.76g 32.16g 0.88g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 340 12.91g 66.65g 6.02g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 cubic inch cheddar cheese 1 69 4.23g 0.22g 5.63g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Multigrain Bread - 1 regular slice multigrain bread 2 130 5.2g 24.12g 1.98g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 211 10.06g 27.11g 7.73g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 1 medium thigh 2 216 26.74g 0 11.22g
Dark Chocolate - 1 oz dark chocolate 1 151 1.57g 16.84g 9.19g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Rice - Brown and Wild Rice 1 169 3.52g 30.08g 3.91g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 547 32.38g 49.24g 24.43g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 2 110 0.56g 29.28g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 110 0.56g 29.28g 0.36g
  Total: 1208 55.91g 172.28g 38.54g
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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 1208  Calories from Fat 347
% Daily Value*
Total Fat 38.54g 66%
Saturated Fat 11.31g 63%
Polyunsaturated Fat 5.43g  
Monounsaturated Fat 11.43g
Cholesterol 137mg 51%
Sodium 2024mg 94%
Potassium 0mg  
Total Carbohydrates 172.28g 64%
Dietary Fiber 23.1g 103%
Sugars 76.5g | ABOVE RECOMMENDED LIMIT: 37.5g 204%
Protein 55.91g
Vitamin A 35%
Vitamin C 44%
Calcium 55%
Iron 90%
*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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