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A 1220-calorie diabetic diet by Ioanna from Limassol, Cyprus. 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 Ioanna

1200-Calorie Diet
Meal Plans
Meal Plans by:

Ioanna
(Female)
Limassol, Cyprus
Total Calories: 1220
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A 1220 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1220 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 1220-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 - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - 109%
Total saturated fat in this plan:
20 g - 145%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
88 mg - 42%
Total sodium in this plan:
1779 mg - 106%
Total carbohydrates in this plan:
159 g - 76%
Total dietary fiber in this plan:
29 g - 163%
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 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 1220 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
92 g
  Calculated Carbs Limit
153 g
  Calculated Fat Limit
27 g
Breakfast
395 Calories
  21.75   26.79   23.15
Lunch
282 Calories
  17.08   38.18   7.91
Dinner
270 Calories
  5.2   23.82   17.46
Snack
273 Calories
  2.93   70.32   0.91
TOTAL  
47 g
Below Range
76 - 107
 
159 g
Within Range
122 - 183
 
49 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

Ioanna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ioanna chose Cheddar Cheese - 1 slice cheddar cheese, Turkey Bacon - 1 thin slice turkey bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For lunch Ioanna chose Parmesan Cheese - 1/4 cup parmesan cheese, Pasta - Whole Wheat Pasta, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ioanna chose Mixed Vegetables - Cooked Mixed Vegetables, Olive Oil - 1 tbsp olive oil, Water - 16 fl oz Bottled Water. For snack Ioanna chose Apples - 1 medium appl, Bananas - 1 medium banana, Carrots - 1 medium carrot, Celery - 1 strip celery, Dried Fruit - Dried Prunes, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Ioanna's total caloric consumption added to 1220 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ioanna 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 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 1220 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 47 Fail
CARBS 122 - 183 159 Pass
FAT 20 - 34 49 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 47 Fail
CARBS 92 - 153 159 Fail
FAT 34 - 47 49 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 122 - 153 47 Fail
CARBS 31 - 61 159 Fail
FAT 41 - 54 49 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1220 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, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1220 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 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
Cheddar Cheese - 1 slice cheddar cheese 2 226 13.94g 0.72g 18.56g
Turkey Bacon - 1 thin slice turkey bacon 1 31 2.37g 0.25g 2.23g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 395 21.75g 26.79g 23.15g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Parmesan Cheese - 1/4 cup parmesan cheese 1 108 9.62g 1.02g 7.15g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 282 17.08g 38.18g 7.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 270 5.2g 23.82g 17.46g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Celery - 1 strip celery 3 3 0.09g 0.36g 0.03g
Dried Fruit - Dried Prunes 1 68 0.62g 18.11g 0.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 273 2.93g 70.32g 0.91g
  Total: 1220 46.96g 159.11g 49.43g
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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 1220  Calories from Fat 445
% Daily Value*
Total Fat 49.43g 109%
Saturated Fat 20.3g 145%
Polyunsaturated Fat 5.1g  
Monounsaturated Fat 20.96g
Cholesterol 88mg 42%
Sodium 1779mg 106%
Potassium 0mg  
Total Carbohydrates 159.11g 76%
Dietary Fiber 28.5g 163%
Sugars 53.04g | ABOVE RECOMMENDED LIMIT: 25g 212%
Protein 46.96g
Vitamin A 227%
Vitamin C 43%
Calcium 103%
Iron 35%
*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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