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A 1256-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
Meal Plans
Meal Plans by:

Henriette
(Female)
Gauteng, South Africa
Total Calories: 1256
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A 1256 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1256 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 1256-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
32 g - 76%
Total saturated fat in this plan:
9 g - 72%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
75 mg - 38%
Total sodium in this plan:
2846 mg - 182%
Total carbohydrates in this plan:
219 g - 112%
Total dietary fiber in this plan:
37 g - 230%
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 this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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 1256 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
79 - 110
 
CARBS
40 - 60%
%
Range in Grams
126 - 189
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
94 g
  Calculated Carbs Limit
157 g
  Calculated Fat Limit
28 g
Breakfast
250 Calories
  11.81   43.58   5.69
Lunch
502 Calories
  14.02   72.52   18.41
Dinner
394 Calories
  29.31   73.13   7.66
Snack
110 Calories
  0.56   29.28   0.36
TOTAL  
56 g
Below Range
79 - 110
 
219 g
Above Range
126 - 189
 
32 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 Cereal - Bran Flakes, Milk - 1 cup milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Henriette chose Chickpeas - 1 cup chickpea, Cucumbers - 1 cup Cucumber Salad with Oil and Vinegar, Peppers - 1 large pepper, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Henriette chose Baked Potatoes - 1 small baked potato, Green Beans - 1 cup green bean, Halibut - 1 serving Broiled Halibut, Onions - 1 oz onion, Tomatoes - 1 cup chopped or sliced, Water - 16 fl oz Bottled Water. For snack Henriette chose Apples - 1 small appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Henriette's total caloric consumption added to 1256 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 1256 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 79 - 110 56 Fail
CARBS 126 - 189 219 Fail
FAT 21 - 35 32 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 79 - 110 56 Fail
CARBS 94 - 157 219 Fail
FAT 35 - 49 32 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 126 - 157 56 Fail
CARBS 32 - 63 219 Fail
FAT 42 - 56 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1256 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 1256 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
Cereal - Bran Flakes 1 128 3.76g 32.16g 0.88g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 250 11.81g 43.58g 5.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chickpeas - 1 cup chickpea 1 286 11.88g 54.29g 2.74g
Cucumbers - 1 cup Cucumber Salad with Oil and Vinegar 1 183 0.73g 10.62g 15.39g
Peppers - 1 large pepper 1 33 1.41g 7.61g 0.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 502 14.02g 72.52g 18.41g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Halibut - 1 serving Broiled Halibut 1 160 22g 26g 4g
Onions - 1 oz onion 1 12 0.26g 2.87g 0.02g
Tomatoes - 1 cup chopped or sliced 1 32 1.58g 7.06g 0.36g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 394 29.31g 73.13g 7.66g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 small appl 2 110 0.56g 29.28g 0.36g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 110 0.56g 29.28g 0.36g
  Total: 1256 55.7g 218.51g 32.12g
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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 1256  Calories from Fat 289
% Daily Value*
Total Fat 32.12g 76%
Saturated Fat 9.36g 72%
Polyunsaturated Fat 10.87g  
Monounsaturated Fat 8.81g
Cholesterol 75mg 38%
Sodium 2846mg 182%
Potassium 0mg  
Total Carbohydrates 218.51g 112%
Dietary Fiber 37.3g 230%
Sugars 66.61g | ABOVE RECOMMENDED LIMIT: 25g 266%
Protein 55.7g
Vitamin A 89%
Vitamin C 351%
Calcium 73%
Iron 102%
*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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