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A 1238-calorie diabetic diet by Diana from Chicago, 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 Diana

1200-Calorie Diet
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Diana
(Female)
Illinois, United States
Total Calories: 1238
1. 1238-Calorie Diet Plan A 1238 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1238 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1238 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 1238-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
49 g - 107%
Total saturated fat in this plan:
13 g - 94%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
82 mg - 39%
Total sodium in this plan:
1355 mg - 81%
Total carbohydrates in this plan:
158 g - 75%
Total dietary fiber in this plan:
30 g - 172%
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 this meal plan is at or below 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 1238 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
78 - 108
 
CARBS
40 - 60%
%
Range in Grams
124 - 186
 
FAT
15 - 25%
%
Range in Grams
21 - 34
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
155 g
  Calculated Fat Limit
28 g
Breakfast
175 Calories
  4.44   34.31   4.19
Lunch
394 Calories
  11.15   26.33   29.22
Dinner
310 Calories
  22.24   41.79   6.05
Snack
359 Calories
  22.3   55.08   9.45
TOTAL  
60 g
Below Range
78 - 108
 
158 g
Within Range
124 - 186
 
49 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

Diana created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Diana chose Almond Milk - 1 cup almond milk, Apples - 1 small appl, Broccoli - 1 spear, Carrots - 1 small carrot, Coffee - 1 cup (6 fl oz) coffee, Oranges - 1 small orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Diana chose Almonds - 1 almond, Avocados - 1/4 avocado, Dark Chocolate - Ghirardeli 60% Cacao Bittersweet Chocolate, Feta Cheese - 1 oz feta cheese, Garden Salad - Trader Joe\'s Healthy 8 Chopped Veggie mix, Vinaigrette - Champagne Pear Vinaigrette, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Diana chose Salmon - 4 oz, Sweet Potato - Baked Sweet Potato, Water - 16 fl oz Bottled Water. For snack Diana chose Bananas - 1 medium banana, English Muffins - Healthy Life Light Multi-Grain, Peanut Butter - 1 tbsp peanut butter, Water - 16 fl oz Bottled Water, Yogurt - Dannon Light & Fit Greek.

With all the food items consumed during the day using this 1200-calorie meal plan, Diana's total caloric consumption added to 1238 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Diana 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 17th, 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 1238 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 78 - 108 60 Fail
CARBS 124 - 186 158 Pass
FAT 21 - 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 78 - 108 60 Fail
CARBS 93 - 155 158 Fail
FAT 34 - 48 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 124 - 155 60 Fail
CARBS 31 - 62 158 Fail
FAT 41 - 55 49 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1238 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1238 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, 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Broccoli - 1 spear 1 11 0.87g 2.06g 0.11g
Carrots - 1 small carrot 1 20 0.46g 4.79g 0.12g
Coffee - 1 cup (6 fl oz) coffee 2 4 0.42g 0.14g 0.08g
Oranges - 1 small orange 1 45 0.9g 11.28g 0.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 175 4.44g 34.31g 4.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 12 84 3.12g 2.88g 7.32g
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Dark Chocolate - Ghirardeli 60% Cacao Bittersweet Chocolate 1 80 1g 8g 6g
Feta Cheese - 1 oz feta cheese 1 75 4.03g 1.16g 6.03g
Garden Salad - Trader Joe\'s Healthy 8 Chopped Veggie mix 1 30 1g 6g 0
Vinaigrette - Champagne Pear Vinaigrette 1 45 1g 4g 2.5g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 394 11.15g 26.33g 29.22g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Sweet Potato - Baked Sweet Potato 1 180 4.02g 41.42g 0.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 310 22.24g 41.79g 6.05g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
English Muffins - Healthy Life Light Multi-Grain 1 80 5g 17g 1g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Dannon Light & Fit Greek 1 80 12g 8g 0
  Total: 359 22.3g 55.08g 9.45g
  Total: 1238 60.13g 157.51g 48.91g
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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 1238  Calories from Fat 440
% Daily Value*
Total Fat 48.91g 107%
Saturated Fat 13.14g 94%
Polyunsaturated Fat 8.39g  
Monounsaturated Fat 19.2g
Cholesterol 82mg 39%
Sodium 1355mg 81%
Potassium 0mg  
Total Carbohydrates 157.51g 75%
Dietary Fiber 30.1g 172%
Sugars 76.21g | ABOVE RECOMMENDED LIMIT: 25g 305%
Protein 60.13g
Vitamin A 1011%
Vitamin C 307%
Calcium 82%
Iron 39%
*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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