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A 1296-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: 1296
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A 1296 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1296 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 1296-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sweets, Candy & Desserts
 
   
What's in this meal?
Total fat in this plan:
25 g - 55%
Total saturated fat in this plan:
7 g - 49%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
167 mg - 80%
Total sodium in this plan:
1258 mg - 75%
Total carbohydrates in this plan:
157 g - 75%
Total dietary fiber in this plan:
17 g - 98%
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 1296 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
81 - 114
 
CARBS
40 - 60%
%
Range in Grams
130 - 195
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
97 g
  Calculated Carbs Limit
162 g
  Calculated Fat Limit
29 g
Breakfast
379 Calories
  10.84   45.26   7.62
Lunch
170 Calories
  11.94   22.6   3.89
Dinner
352 Calories
  41.5   16.7   12.81
Snack
395 Calories
  2.11   72.42   0.75
TOTAL  
66 g
Below Range
81 - 114
 
157 g
Within Range
130 - 195
 
25 g
Within Range
22 - 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 Milk - 1 cup milk, Muffins - Lowfat Bran Muffin with Fruit, Water - 1 cup (8 fl oz) water, White Wine - Sauvignon Blanc. For lunch Henriette chose Garden Salad - Garden Salad with Assorted Vegetables, Ham - Extra Lean Ham, Rolls - Mixed Grain Hamburger or Hotdog Roll, Water - 1 cup (8 fl oz) water. For dinner Henriette chose Fish - Whitefish, Garden Salad - Garden Salad with Assorted Vegetables, Multigrain Bread - 1 regular slice multigrain bread, Water - 1 cup (8 fl oz) water. For snack Henriette chose Apple Juice - Apple Grape Juice, Apples - 1 small appl, Bananas - 1 small banana, Water - 1 cup (8 fl oz) water, White Wine - Sauvignon Blanc.

With all the food items consumed during the day using this 1200-calorie meal plan, Henriette's total caloric consumption added to 1296 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 1296 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 81 - 114 66 Fail
CARBS 130 - 195 157 Pass
FAT 22 - 36 25 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 81 - 114 66 Fail
CARBS 97 - 162 157 Pass
FAT 36 - 50 25 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 130 - 162 66 Fail
CARBS 33 - 65 157 Fail
FAT 43 - 58 25 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1296 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 1296 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
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Muffins - Lowfat Bran Muffin with Fruit 1 136 2.69g 30.83g 2.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
White Wine - Sauvignon Blanc 1 121 0.1g 3.01g 0
  Total: 379 10.84g 45.26g 7.62g
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
Ham - Extra Lean Ham 2 46 7.26g 1.1g 1.2g
Rolls - Mixed Grain Hamburger or Hotdog Roll 1 113 4.13g 19.18g 2.58g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 170 11.94g 22.6g 3.89g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Fish - Whitefish 1 265 37.8g 0 11.6g
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Multigrain Bread - 1 regular slice multigrain bread 1 65 2.6g 12.06g 0.99g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 352 41.5g 16.7g 12.81g
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
Water - 1 cup (8 fl oz) water 2 0 0 0 0
White Wine - Sauvignon Blanc 1 121 0.1g 3.01g 0
  Total: 395 2.11g 72.42g 0.75g
  Total: 1296 66.39g 156.98g 25.07g
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Rating: 3
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 1296  Calories from Fat 226
% Daily Value*
Total Fat 25.07g 55%
Saturated Fat 6.83g 49%
Polyunsaturated Fat 6.64g  
Monounsaturated Fat 8.58g
Cholesterol 167mg 80%
Sodium 1258mg 75%
Potassium 0mg  
Total Carbohydrates 156.98g 75%
Dietary Fiber 17.2g 98%
Sugars 87.83g | ABOVE RECOMMENDED LIMIT: 25g 351%
Protein 66.39g
Vitamin A 16%
Vitamin C 38%
Calcium 54%
Iron 36%
*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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