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A 1230-calorie diabetic diet by Harmony from Orlando, 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 Harmony

1200-Calorie Diet
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Meal Plans by:

Harmony
(Female)
Florida, United States
Total Calories: 1230
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A 1230 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1230 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 1230-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 - Eggs
 
Nutrition Facts - Fast Food
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
69 g - 163%
Total saturated fat in this plan:
20 g - 157%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
270 mg - 138%
Total sodium in this plan:
2777 mg - 178%
Total carbohydrates in this plan:
114 g - 58%
Total dietary fiber in this plan:
29 g - 180%
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 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 1230 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
77 - 108
 
CARBS
40 - 60%
%
Range in Grams
123 - 185
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio
  Calculated Protein Limit
92 g
  Calculated Carbs Limit
154 g
  Calculated Fat Limit
27 g
Breakfast
122 Calories
  5.32   13.18   5.49
Lunch
551 Calories
  24.22   58.96   23.63
Dinner
128 Calories
  5.14   18.24   4.69
Snack
429 Calories
  13.6   23.69   35.03
TOTAL  
48 g
Below Range
77 - 108
 
114 g
Below Range
123 - 185
 
69 g
Above Range
21 - 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

Harmony created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Harmony chose Eggs - 1 large egg, Multigrain Bread - Toasted Multigrain Bread, Tea - 1 mug Green Tea, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Harmony chose Enchiladas - Cheese Enchilada Frozen Meal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Harmony chose Black Beans - 1/4 cup black bean, Italian Dressing - Regular Italian Dressing, Lettuce - 1 cup shredded, Peppers - 1 oz pepper, Peppers - 1 oz pepper, Peppers - 1/4 cup pepper, Water - 16 fl oz Bottled Water. For snack Harmony chose Berries - 1/2 cup berri, Celery - 1 large stalk celery, Celery - 1 medium stalk celery, Peanut Butter - 2 tbsp, Walnuts - 1 oz (14 halves), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Harmony's total caloric consumption added to 1230 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Harmony 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 1230 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 77 - 108 48 Fail
CARBS 123 - 185 114 Fail
FAT 21 - 34 69 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 77 - 108 48 Fail
CARBS 92 - 154 114 Pass
FAT 34 - 48 69 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 123 - 154 48 Fail
CARBS 31 - 62 114 Fail
FAT 41 - 55 69 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1230 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, Foods Enriched With Plant Sterols.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 1230 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Eggs - 1 large egg 1 55 2.7g 0.61g 4.51g
Multigrain Bread - Toasted Multigrain Bread 1 65 2.62g 12.1g 0.98g
Tea - 1 mug Green Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 122 5.32g 13.18g 5.49g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Enchiladas - Cheese Enchilada Frozen Meal 1 551 24.22g 58.96g 23.63g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 551 24.22g 58.96g 23.63g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - 1/4 cup black bean 1 55 3.62g 9.94g 0.17g
Italian Dressing - Regular Italian Dressing 1 43 0.06g 1.53g 4.17g
Lettuce - 1 cup shredded 1 8 0.58g 1.54g 0.14g
Peppers - 1 oz pepper 1 8 0.28g 1.79g 0.06g
Peppers - 1 oz pepper 1 7 0.28g 1.71g 0.09g
Peppers - 1/4 cup pepper 1 7 0.32g 1.73g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 128 5.14g 18.24g 4.69g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Berries - 1/2 cup berri 1 41 0.54g 10.51g 0.24g
Celery - 1 large stalk celery 1 9 0.43g 1.84g 0.11g
Celery - 1 medium stalk celery 1 6 0.28g 1.19g 0.07g
Peanut Butter - 2 tbsp 1 188 8.03g 6.26g 16.12g
Walnuts - 1 oz (14 halves) 1 185 4.32g 3.89g 18.49g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 429 13.6g 23.69g 35.03g
  Total: 1230 48.28g 114.07g 68.84g
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Rating: 3
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 1230  Calories from Fat 620
% Daily Value*
Total Fat 68.84g 163%
Saturated Fat 20.41g 157%
Polyunsaturated Fat 23.63g  
Monounsaturated Fat 20.56g
Cholesterol 270mg 138%
Sodium 2777mg 178%
Potassium 0mg  
Total Carbohydrates 114.07g 58%
Dietary Fiber 29.2g 180%
Sugars 31.05g | ABOVE RECOMMENDED LIMIT: 25g 124%
Protein 48.28g
Vitamin A 93%
Vitamin C 299%
Calcium 89%
Iron 52%
*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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