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A 1245-calorie diabetic diet by Henriette from Johannesburg, South Africa. 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 Henriette

1200-Calorie Diet
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Meal Plans by:

Henriette
(Female)
Gauteng, South Africa
Total Calories: 1245
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A 1245 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1245 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 1245-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 - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 g - 81%
Total saturated fat in this plan:
12 g - 89%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
409 mg - 210%
Total sodium in this plan:
1452 mg - 93%
Total carbohydrates in this plan:
171 g - 88%
Total dietary fiber in this plan:
18 g - 108%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the 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 1245 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
125 - 187
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
94 g
  Calculated Carbs Limit
156 g
  Calculated Fat Limit
28 g
Breakfast
330 Calories
  11.84   57   6.66
Lunch
308 Calories
  17.94   27.75   14.38
Dinner
474 Calories
  39.76   51.43   12.91
Snack
133 Calories
  1.38   35   0.35
TOTAL  
71 g
Below Range
78 - 109
 
171 g
Within Range
125 - 187
 
34 g
Within 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

Henriette created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Henriette chose Brown Sugar - 1 tbsp brown sugar, Milk - 1 cup milk, Oatmeal - 1 packet Plain, Water - 1 cup (8 fl oz) water. For lunch Henriette chose Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Hard Boiled Eggs - 1 jumbo egg, Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water. For dinner Henriette chose Baked Potatoes - 1 medium baked potato, Coleslaw - 1 cup coleslaw, Salmon - 1 cup flaked salmon, Water - 1 cup (8 fl oz) water. For snack Henriette chose Apples - 1 small appl, Apricots - 1/4 cup Dried Apricots, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Henriette's total caloric consumption added to 1245 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Henriette 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: Nov 24th, 2012


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 1245 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 71 Fail
CARBS 125 - 187 171 Pass
FAT 21 - 35 34 Pass
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 71 Fail
CARBS 94 - 156 171 Fail
FAT 35 - 48 34 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 125 - 156 71 Fail
CARBS 31 - 62 171 Fail
FAT 42 - 55 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1245 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 1245 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
Brown Sugar - 1 tbsp brown sugar 2 68 0 17.52g 0
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oatmeal - 1 packet Plain 1 140 3.79g 28.06g 1.85g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 330 11.84g 57g 6.66g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Hard Boiled Eggs - 1 jumbo egg 1 100 8.14g 0.73g 6.87g
Multigrain Bread - 1 regular slice multigrain bread 2 130 5.2g 24.12g 1.98g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 308 17.94g 27.75g 14.38g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 medium baked potato 1 194 4.32g 36.54g 3.92g
Coleslaw - 1 cup coleslaw 1 83 1.55g 14.89g 3.13g
Salmon - 1 cup flaked salmon 1 197 33.89g 0 5.86g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 474 39.76g 51.43g 12.91g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Apricots - 1/4 cup Dried Apricots 1 78 1.1g 20.36g 0.17g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 133 1.38g 35g 0.35g
  Total: 1245 70.92g 171.18g 34.3g
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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 1245  Calories from Fat 309
% Daily Value*
Total Fat 34.3g 81%
Saturated Fat 11.61g 89%
Polyunsaturated Fat 7.56g  
Monounsaturated Fat 11.21g
Cholesterol 409mg 210%
Sodium 1452mg 93%
Potassium 0mg  
Total Carbohydrates 171.18g 88%
Dietary Fiber 17.6g 108%
Sugars 77.78g | ABOVE RECOMMENDED LIMIT: 25g 311%
Protein 70.92g
Vitamin A 42%
Vitamin C 110%
Calcium 74%
Iron 74%
*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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