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A 1283-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: 1283
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A 1283 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1283 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 1283-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
30 g - 66%
Total saturated fat in this plan:
9 g - 64%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
406 mg - 193%
Total sodium in this plan:
889 mg - 53%
Total carbohydrates in this plan:
169 g - 80%
Total dietary fiber in this plan:
15 g - 87%
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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1283 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 - 193
 
FAT
15 - 25%
%
Range in Grams
21 - 36
Based on
Selected Ratio
  Calculated Protein Limit
96 g
  Calculated Carbs Limit
161 g
  Calculated Fat Limit
29 g
Breakfast
148 Calories
  9.74   12.5   6.63
Lunch
182 Calories
  3.77   20.72   10.26
Dinner
519 Calories
  63.73   45.52   7.17
Snack
434 Calories
  10.95   90.18   5.8
TOTAL  
88 g
Within Range
80 - 112
 
169 g
Within Range
128 - 193
 
30 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 Multigrain Bread - 1 regular slice multigrain bread, Poached Eggs - 1 extra large egg, Water - 1 cup (8 fl oz) water. For lunch Henriette chose Garden Salad - Garden Salad with Assorted Vegetables, Margarine - 1 tbsp margarine, Rolls - Whole Wheat Roll, Water - 1 cup (8 fl oz) water. For dinner Henriette chose Chicken - 1 Stewed Breast, Garden Salad - Garden Salad with Assorted Vegetables, Pasta - Regular Pasta, Water - 1 cup (8 fl oz) water. For snack Henriette chose Apple Juice - Apple Grape Juice, Apples - 1 small appl, Bananas - 1 small banana, Milk - 1 cup milk, Peaches - 1 medium peach, 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 1283 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: Dec 2nd, 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 1283 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 88 Pass
CARBS 128 - 193 169 Pass
FAT 21 - 36 30 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 88 Pass
CARBS 96 - 161 169 Fail
FAT 36 - 50 30 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 - 161 88 Fail
CARBS 32 - 64 169 Fail
FAT 43 - 57 30 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1283 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 1283 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
Multigrain Bread - 1 regular slice multigrain bread 1 65 2.6g 12.06g 0.99g
Poached Eggs - 1 extra large egg 1 83 7.14g 0.44g 5.64g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 148 9.74g 12.5g 6.63g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Margarine - 1 tbsp margarine 1 75 0.09g 0 8.46g
Rolls - Whole Wheat Roll 1 96 3.13g 18.4g 1.69g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 182 3.77g 20.72g 10.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Stewed Breast 1 287 55.06g 0 5.76g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Pasta - Regular Pasta 1 221 8.12g 43.2g 1.3g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 519 63.73g 45.52g 7.17g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apple Juice - Apple Grape Juice 1 129 0.63g 31.7g 0.24g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Peaches - 1 medium peach 1 38 0.89g 9.35g 0.24g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 434 10.95g 90.18g 5.8g
  Total: 1283 88.19g 168.92g 29.86g
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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 1283  Calories from Fat 269
% Daily Value*
Total Fat 29.86g 66%
Saturated Fat 8.9g 64%
Polyunsaturated Fat 7.55g  
Monounsaturated Fat 9.55g
Cholesterol 406mg 193%
Sodium 889mg 53%
Potassium 0mg  
Total Carbohydrates 168.92g 80%
Dietary Fiber 15.3g 87%
Sugars 83.92g | ABOVE RECOMMENDED LIMIT: 25g 336%
Protein 88.19g
Vitamin A 18%
Vitamin C 45%
Calcium 48%
Iron 38%
*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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