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A 1281-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: 1281
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A 1281 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1281 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 1281-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 g - 80%
Total saturated fat in this plan:
10 g - 81%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
229 mg - 117%
Total sodium in this plan:
2238 mg - 143%
Total carbohydrates in this plan:
177 g - 91%
Total dietary fiber in this plan:
29 g - 179%
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 the meal plan exceeds the 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 1281 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
80 - 112
 
CARBS
40 - 60%
%
Range in Grams
128 - 192
 
FAT
15 - 25%
%
Range in Grams
21 - 36
Based on
Selected Ratio
  Calculated Protein Limit
96 g
  Calculated Carbs Limit
160 g
  Calculated Fat Limit
28 g
Breakfast
348 Calories
  15.32   58.54   7.71
Lunch
392 Calories
  18.87   57.67   10.02
Dinner
541 Calories
  39.4   60.98   15.94
Snack
0 Calories
  0   0   0
TOTAL  
74 g
Below Range
80 - 112
 
177 g
Within Range
128 - 192
 
34 g
Within Range
21 - 36
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 Bananas - 1 small banana, Seeds - Mixed Seeds, Water - 1 cup (8 fl oz) water, Yogurt - Vanilla. For lunch Henriette chose Chickpeas - 1 cup chickpea, Garden Salad - Greek Salad, Water - 1 cup (8 fl oz) water. For dinner Henriette chose Chicken Thighs - 1 medium thigh, Mixed Vegetables - Cooked Mixed Vegetables, Pasta - Whole Wheat Pasta, Water - 1 cup (8 fl oz) water. For snack Henriette chose 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 1281 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 1281 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 80 - 112 74 Fail
CARBS 128 - 192 177 Pass
FAT 21 - 36 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 80 - 112 74 Fail
CARBS 96 - 160 177 Fail
FAT 36 - 50 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 128 - 160 74 Fail
CARBS 32 - 64 177 Fail
FAT 43 - 57 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1281 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 1281 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
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Seeds - Mixed Seeds 1 50 2.14g 1.66g 4.32g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 348 15.32g 58.54g 7.71g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chickpeas - 1 cup chickpea 1 286 11.88g 54.29g 2.74g
Garden Salad - Greek Salad 1 106 6.99g 3.38g 7.28g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 392 18.87g 57.67g 10.02g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 1 medium thigh 2 216 26.74g 0 11.22g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 541 39.4g 60.98g 15.94g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 1281 73.59g 177.19g 33.67g
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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 1281  Calories from Fat 303
% Daily Value*
Total Fat 33.67g 80%
Saturated Fat 10.48g 81%
Polyunsaturated Fat 8.52g  
Monounsaturated Fat 11.17g
Cholesterol 229mg 117%
Sodium 2238mg 143%
Potassium 0mg  
Total Carbohydrates 177.19g 91%
Dietary Fiber 29.1g 179%
Sugars 55.14g | ABOVE RECOMMENDED LIMIT: 25g 221%
Protein 73.59g
Vitamin A 4%
Vitamin C 51%
Calcium 71%
Iron 56%
*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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