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A 1243-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
Meal Plans
Meal Plans by:

Erin
(Female)
Iowa, United States
Total Calories: 1243
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3. 1243-Calorie Diet Plan A 1243 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
4. 1248-Calorie Diet Plan A 1248 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1243 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1243 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 1243-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
38 g - 91%
Total saturated fat in this plan:
16 g - 120%
Total trans fat in this plan:
2%
Total cholesterol in this plan:
111 mg - 57%
Total sodium in this plan:
1551 mg - 99%
Total carbohydrates in this plan:
175 g - 89%
Total dietary fiber in this plan:
24 g - 149%
Total Fat. Total Fat. in this meal plan is at or below 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 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 1243 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 - 109
 
CARBS
40 - 60%
%
Range in Grams
124 - 187
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
93 g
  Calculated Carbs Limit
156 g
  Calculated Fat Limit
28 g
Breakfast
296 Calories
  11.05   45.82   8.04
Lunch
350 Calories
  9.97   53.79   12.91
Dinner
419 Calories
  31.13   42.95   12.59
Snack
178 Calories
  2.48   31.95   4.92
TOTAL  
55 g
Below Range
78 - 109
 
175 g
Within Range
124 - 187
 
38 g
Above Range
21 - 35
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 Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Yogurt - Fruit. For lunch Erin chose American Cheese - 1 cubic inch american cheese, Berries - 1 cup berri, French Dressing - Regular French Dressing, Garden Salad - Garden Salad with Assorted Vegetables, Potatoes - 1 Baked Potato Skin, Salsa - 1/4 cup salsa, Sodas - 1 bottle (16 fl oz) soda, Water - 1 cup (8 fl oz) water. For dinner Erin chose Ground Beef - 90% Lean Ground Beef, Macaroni - 1 cup cooked, Sodas - 1 bottle (16 fl oz) soda, Water - 1 cup (8 fl oz) water. For snack Erin chose Kiwifruit - 1/2 cup kiwifruit, Kiwifruit - 1/4 cup kiwifruit, Popcorn - 1 cup Buttery Kettle Corn Popcorn, Sodas - 1 bottle (16 fl oz) soda, 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 1243 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 1243 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 - 109 55 Fail
CARBS 124 - 187 175 Pass
FAT 21 - 35 38 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 - 109 55 Fail
CARBS 93 - 156 175 Fail
FAT 35 - 48 38 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 124 - 156 55 Fail
CARBS 31 - 62 175 Fail
FAT 41 - 55 38 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1243 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1243 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 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
Coffee - 1 mug (8 fl oz) coffee 2 4 0.56g 0.18g 0.1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 296 11.05g 45.82g 8.04g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - 1 cubic inch american cheese 1 59 3.31g 1.21g 4.56g
Berries - 1 cup berri 1 64 1.48g 14.69g 0.8g
French Dressing - Regular French Dressing 1 73 0.12g 2.49g 7.17g
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Potatoes - 1 Baked Potato Skin 1 115 2.49g 26.71g 0.06g
Salsa - 1/4 cup salsa 1 17 1g 4.05g 0.1g
Sodas - 1 bottle (16 fl oz) soda 1 0 0.47g 0 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 350 9.97g 53.79g 12.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Ground Beef - 90% Lean Ground Beef 1 199 22.6g 0 11.3g
Macaroni - 1 cup cooked 1 220 8.06g 42.95g 1.29g
Sodas - 1 bottle (16 fl oz) soda 1 0 0.47g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 419 31.13g 42.95g 12.59g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Kiwifruit - 1/2 cup kiwifruit 1 54 1.01g 12.97g 0.46g
Kiwifruit - 1/4 cup kiwifruit 2 54 1g 12.98g 0.46g
Popcorn - 1 cup Buttery Kettle Corn Popcorn 2 70 0 6g 4g
Sodas - 1 bottle (16 fl oz) soda 1 0 0.47g 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 178 2.48g 31.95g 4.92g
  Total: 1243 54.63g 174.51g 38.46g
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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 1243  Calories from Fat 346
% Daily Value*
Total Fat 38.46g 91%
Saturated Fat 15.65g 120%
Polyunsaturated Fat 5.81g  
Monounsaturated Fat 10.28g
Cholesterol 111mg 57%
Sodium 1551mg 99%
Potassium 0mg  
Total Carbohydrates 174.51g 89%
Dietary Fiber 24.2g 149%
Sugars 76.91g | ABOVE RECOMMENDED LIMIT: 25g 308%
Protein 54.63g
Vitamin A 22%
Vitamin C 353%
Calcium 119%
Iron 68%
*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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