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A 1210-calorie diabetic diet by Erin from Waterloo, 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 Erin

1200-Calorie Diet
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Erin
(Female)
Iowa, United States
Total Calories: 1210
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A 1210 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1210 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 1210-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
23 g - 55%
Total saturated fat in this plan:
8 g - 63%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
202 mg - 104%
Total sodium in this plan:
2327 mg - 149%
Total carbohydrates in this plan:
170 g - 87%
Total dietary fiber in this plan:
17 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 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 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 1210 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 - 182
 
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
100 Calories
  5   20   0
Lunch
317 Calories
  18.56   53.25   5.07
Dinner
575 Calories
  62.45   41.9   17.18
Snack
218 Calories
  3.17   54.91   1.18
TOTAL  
89 g
Within Range
76 - 106
 
170 g
Within Range
121 - 182
 
23 g
Within 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

Erin created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Erin chose Water - 1 cup (8 fl oz) water, Yogurt - Light Thick and Creamy Yogurt. For lunch Erin chose Apples - 1 medium appl, Bread - 1 Whole Wheat Pita Bread, Roast Turkey - 1 slice Light or Dark Roast Turkey Meat, Water - 1 cup (8 fl oz) water. For dinner Erin chose Baked Potatoes - Baked Potato Stuffed with Cheese, ChickenBreast - 1 medium breast, Vinegar - Balsamic Vinegar, Water - 1 cup (8 fl oz) water. For snack Erin chose Grapes - 1 cup grap, Kiwifruit - 1 cup kiwifruit, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Erin's total caloric consumption added to 1210 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Erin 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: Jan 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 1210 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 89 Pass
CARBS 121 - 182 170 Pass
FAT 20 - 34 23 Pass
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 89 Pass
CARBS 91 - 151 170 Fail
FAT 34 - 47 23 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 121 - 151 89 Fail
CARBS 30 - 61 170 Fail
FAT 40 - 54 23 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1210 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 1210 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
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Light Thick and Creamy Yogurt 1 100 5g 20g 0
  Total: 100 5g 20g 0
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Bread - 1 Whole Wheat Pita Bread 1 170 6.27g 35.2g 1.66g
Roast Turkey - 1 slice Light or Dark Roast Turkey Meat 2 86 11.94g 1.72g 3.24g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 317 18.56g 53.25g 5.07g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - Baked Potato Stuffed with Cheese 1 288 9.54g 38.9g 11.09g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Vinegar - Balsamic Vinegar 1 5 0 3g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 575 62.45g 41.9g 17.18g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Grapes - 1 cup grap 1 110 1.15g 28.96g 0.26g
Kiwifruit - 1 cup kiwifruit 1 108 2.02g 25.95g 0.92g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 218 3.17g 54.91g 1.18g
  Total: 1210 89.18g 170.06g 23.43g
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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 1210  Calories from Fat 211
% Daily Value*
Total Fat 23.43g 55%
Saturated Fat 8.19g 63%
Polyunsaturated Fat 5.08g  
Monounsaturated Fat 6.93g
Cholesterol 202mg 104%
Sodium 2327mg 149%
Potassium 0mg  
Total Carbohydrates 170.06g 87%
Dietary Fiber 16.8g 103%
Sugars 75.27g | ABOVE RECOMMENDED LIMIT: 25g 301%
Protein 89.18g
Vitamin A 18%
Vitamin C 339%
Calcium 52%
Iron 44%
*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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