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A 1267-calorie diabetic diet by Lisa from Oklahoma City, 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 Lisa

1200-Calorie Diet
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Lisa
(Female)
Oklahoma, United States
Total Calories: 1267
1. 1267-Calorie Diet Plan A 1267 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1267 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1267 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 1267-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 - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
28 g - 67%
Total saturated fat in this plan:
7 g - 51%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
132 mg - 68%
Total sodium in this plan:
1539 mg - 99%
Total carbohydrates in this plan:
184 g - 95%
Total dietary fiber in this plan:
14 g - 85%
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 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1267 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 - 111
 
CARBS
40 - 60%
%
Range in Grams
127 - 190
 
FAT
15 - 25%
%
Range in Grams
21 - 35
Based on
Selected Ratio
  Calculated Protein Limit
95 g
  Calculated Carbs Limit
159 g
  Calculated Fat Limit
28 g
Breakfast
551 Calories
  30.6   101.95   3.24
Lunch
215 Calories
  10.72   31   5.8
Dinner
265 Calories
  28.02   26.73   4.61
Snack
236 Calories
  6.39   24.66   14.59
TOTAL  
76 g
Below Range
79 - 111
 
184 g
Within Range
127 - 190
 
28 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

Lisa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lisa chose Coffee - 1 cup (6 fl oz) coffee, Egg Whites - 1 large egg white, Protein Powder - 1 scoop, Spinach - 1 cup spinach, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For lunch Lisa chose Coffee - 1 cup (6 fl oz) coffee, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Protein Powder - 1 scoop, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Lisa chose Crackers - 1 Graham Cracker, Fish - Tilapia, Protein Powder - 1 scoop, Water - 16 fl oz Bottled Water. For snack Lisa chose Almonds - 1 oz almond, Apples - 1 medium appl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1200-calorie meal plan, Lisa's total caloric consumption added to 1267 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lisa 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 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 1267 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 - 111 76 Fail
CARBS 127 - 190 184 Pass
FAT 21 - 35 28 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 - 111 76 Fail
CARBS 95 - 159 184 Fail
FAT 35 - 49 28 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 127 - 159 76 Fail
CARBS 32 - 63 184 Fail
FAT 42 - 56 28 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1267 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 1267 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 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Egg Whites - 1 large egg white 2 34 7.2g 0.48g 0.12g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Spinach - 1 cup spinach 2 14 1.72g 2.18g 0.24g
Toast - 1 regular slice toast 2 136 4.78g 24.64g 2.12g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 230 10.78g 46.55g 0.49g
  Total: 551 30.6g 101.95g 3.24g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 30 0.31g 7.14g 0.14g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 215 10.72g 31g 5.8g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Crackers - 1 Graham Cracker 1 30 0.48g 5.38g 0.71g
Fish - Tilapia 1 128 21.73g 0.39g 3.77g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 265 28.02g 26.73g 4.61g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 236 6.39g 24.66g 14.59g
  Total: 1267 75.73g 184.34g 28.24g
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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 1267  Calories from Fat 254
% Daily Value*
Total Fat 28.24g 67%
Saturated Fat 6.57g 51%
Polyunsaturated Fat 5.96g  
Monounsaturated Fat 13.61g
Cholesterol 132mg 68%
Sodium 1539mg 99%
Potassium 0mg  
Total Carbohydrates 184.34g 95%
Dietary Fiber 13.8g 85%
Sugars 143.72g | ABOVE RECOMMENDED LIMIT: 25g 575%
Protein 75.73g
Vitamin A 115%
Vitamin C 160%
Calcium 153%
Iron 159%
*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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