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A 1218-calorie diabetic diet by Darlene from Ithaca, 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 Darlene

1200-Calorie Diet
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Darlene
(Female)
New York, United States
Total Calories: 1218
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A 1218 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1218 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 1218-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
47 g - 111%
Total saturated fat in this plan:
9 g - 73%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
24%
Total sodium in this plan:
2088 mg - 134%
Total carbohydrates in this plan:
172 g - 88%
Total dietary fiber in this plan:
24 g - 150%
Total Fat. Total Fat. in the meal plan exceeds the 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

Macronutrient calculation for this 1218 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 - 107
 
CARBS
40 - 60%
%
Range in Grams
122 - 183
 
FAT
15 - 25%
%
Range in Grams
20 - 34
Based on
Selected Ratio
  Calculated Protein Limit
91 g
  Calculated Carbs Limit
152 g
  Calculated Fat Limit
27 g
Breakfast
129 Calories
  3.74   23.16   3.76
Lunch
442 Calories
  18.68   68.04   14.19
Dinner
481 Calories
  17.93   59.38   19.86
Snack
166 Calories
  3.96   21.07   8.91
TOTAL  
44 g
Below Range
76 - 107
 
172 g
Within Range
122 - 183
 
47 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

Darlene created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Darlene chose Almond Milk - 1/2 cup almond milk, Cereal - Cheerios Cheerios cereal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Darlene chose Black Beans - Morningstar Farms Black Bean Burger, Brown Rice - 1/4 cup Whole Grain Brown Rice, Garlic - 1 clove, Kale - Cooked Kale (from Fresh), Olive Oil - 1 tsp olive oil, Strawberries - 1 cup strawberri, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Darlene chose Cabbage - Green Cabbage, Coffee - 1 cup (6 fl oz) coffee, Coffee - Creamer Vanilla Coffee Creamer, Cookies - Big Oatmeal Cookie, Cornbread - 1 Toasted Round Stick Cornbread Muffin, Corned Beef - 1 medium slice corned beef, Olive Oil - 1/3 second spray Olive Oil Cooking Spray, Sweet Potato - 1/2 Sweet Potato, Water - 16 fl oz Bottled Water. For snack Darlene chose Almonds - 1 almond, Almonds - 10 almonds, Apples - 1 medium appl, Tea - Herbal Tea, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Darlene's total caloric consumption added to 1218 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Darlene 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: Mar 16th, 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 1218 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 - 107 44 Fail
CARBS 122 - 183 172 Pass
FAT 20 - 34 47 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 - 107 44 Fail
CARBS 91 - 152 172 Fail
FAT 34 - 47 47 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 122 - 152 44 Fail
CARBS 31 - 61 172 Fail
FAT 41 - 54 47 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1218 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 1218 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
Almond Milk - 1/2 cup almond milk 1 29 0.74g 3.16g 1.76g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 129 3.74g 23.16g 3.76g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - Morningstar Farms Black Bean Burger 1 120 11g 13g 4g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Garlic - 1 clove 1 4 0.19g 0.99g 0.02g
Kale - Cooked Kale (from Fresh) 1 69 2.47g 7.38g 4.21g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Strawberries - 1 cup strawberri 1 49 1.02g 11.67g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 442 18.68g 68.04g 14.19g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cabbage - Green Cabbage 1 65 1.53g 6.76g 4.32g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Coffee - Creamer Vanilla Coffee Creamer 1 25 0 3g 1.5g
Cookies - Big Oatmeal Cookie 1 112 1.55g 17.18g 4.52g
Cornbread - 1 Toasted Round Stick Cornbread Muffin 1 116 2.24g 19.29g 3.18g
Corned Beef - 1 medium slice corned beef 1 105 11.38g 0 6.27g
Olive Oil - 1/3 second spray Olive Oil Cooking Spray 1 0 0 0 0
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 481 17.93g 59.38g 19.86g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 2 34 1.06g 1.9g 2.66g
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 166 3.96g 21.07g 8.91g
  Total: 1218 44.31g 171.65g 46.72g
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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 1218  Calories from Fat 420
% Daily Value*
Total Fat 46.72g 111%
Saturated Fat 9.49g 73%
Polyunsaturated Fat 10.53g  
Monounsaturated Fat 20.85g
Cholesterol 46mg 24%
Sodium 2088mg 134%
Potassium 0mg  
Total Carbohydrates 171.65g 88%
Dietary Fiber 24.4g 150%
Sugars 48.11g | ABOVE RECOMMENDED LIMIT: 25g 192%
Protein 44.31g
Vitamin A 195%
Vitamin C 311%
Calcium 68%
Iron 96%
*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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