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A 1285-calorie diabetic diet by Betsy from Saint Cloud, 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 Betsy

1200-Calorie Diet
Meal Plans
Meal Plans by:

Betsy
(Female)
Minnesota, United States
Total Calories: 1285
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A 1285 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1285 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 1285-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
31 g - 63%
Total saturated fat in this plan:
12 g - 81%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
153 mg - 68%
Total sodium in this plan:
2552 mg - 142%
Total carbohydrates in this plan:
181 g - 81%
Total dietary fiber in this plan:
16 g - 84%
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 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 1285 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 - 113
 
CARBS
40 - 60%
%
Range in Grams
129 - 193
 
FAT
15 - 25%
%
Range in Grams
21 - 36
Based on
Selected Ratio
  Calculated Protein Limit
97 g
  Calculated Carbs Limit
161 g
  Calculated Fat Limit
29 g
Breakfast
415 Calories
  5.77   101.61   1.12
Lunch
396 Calories
  29.83   37.03   14.5
Dinner
439 Calories
  42.22   34.56   14.78
Snack
35 Calories
  0.64   8.24   0.13
TOTAL  
78 g
Below Range
80 - 113
 
181 g
Within Range
129 - 193
 
31 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

Betsy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Betsy chose Apples - 1 medium appl, Bananas - 1 medium banana, English Muffins - Crystal Farms Sourdough English Muffins, Honey - 1 tbsp honey, Water - 1 cup (8 fl oz) water. For lunch Betsy chose ChickenBreast - 2 oz Smoked Chicken Breast, Cottage Cheese - 1/2 cup (small curd), Potatoes - 1 cup potato, Water - 1 cup (8 fl oz) water. For dinner Betsy chose Green Beans - Other Roasted Green Beans and Shallots, Milk - 1 cup milk, Roast Pork - Other Rosemary Garlic Pork Roast, Water - 1 cup (8 fl oz) water. For snack Betsy chose Baby Carrots - 10 medium, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1200-calorie meal plan, Betsy's total caloric consumption added to 1285 which is perfectly within the limit of this 1200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Betsy 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: Oct 30th, 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 1285 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 - 113 78 Fail
CARBS 129 - 193 181 Pass
FAT 21 - 36 31 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 - 113 78 Fail
CARBS 97 - 161 181 Fail
FAT 36 - 50 31 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 129 - 161 78 Fail
CARBS 32 - 64 181 Fail
FAT 43 - 57 31 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1285 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1285 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 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
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
English Muffins - Crystal Farms Sourdough English Muffins 1 110 4g 21g 0.5g
Honey - 1 tbsp honey 2 128 0.12g 34.6g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 415 5.77g 101.61g 1.12g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 2 oz Smoked Chicken Breast 1 70 12g 1g 2g
Cottage Cheese - 1/2 cup (small curd) 1 116 14.05g 3.02g 5.07g
Potatoes - 1 cup potato 1 210 3.78g 33.01g 7.43g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 396 29.83g 37.03g 14.5g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Green Beans - Other Roasted Green Beans and Shallots 1 63 2.1g 9.2g 2.7g
Milk - 1 cup milk 2 216 16.32g 23.56g 6.28g
Roast Pork - Other Rosemary Garlic Pork Roast 1 160 23.8g 1.8g 5.8g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 439 42.22g 34.56g 14.78g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 35 0.64g 8.24g 0.13g
  Total: 1285 78.46g 181.44g 30.53g
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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 1285  Calories from Fat 275
% Daily Value*
Total Fat 30.53g 63%
Saturated Fat 12.16g 81%
Polyunsaturated Fat 3.78g  
Monounsaturated Fat 11.34g
Cholesterol 153mg 68%
Sodium 2552mg 142%
Potassium 0mg  
Total Carbohydrates 181.44g 81%
Dietary Fiber 15.7g 84%
Sugars 100.26g | ABOVE RECOMMENDED LIMIT: 25g 401%
Protein 78.46g
Vitamin A 286%
Vitamin C 70%
Calcium 86%
Iron 23.2%
*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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