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A 1303-calorie diabetic diet by Josie from Tampa, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

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A 1300-Calorie Diabetic Diet plan created by Josie

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Josie
(Female)
Florida, United States
Total Calories: 1303
1. 1303-Calorie Diet Plan A 1303 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1303 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1303 Calories Diet Meal Plan

1300-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1303-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
45 g - 81%
Total saturated fat in this plan:
10 g - 60%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
160 mg - 63%
Total sodium in this plan:
2819 mg - 138%
Total carbohydrates in this plan:
159 g - 62%
Total dietary fiber in this plan:
12 g - 58%
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 1303 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
82 - 114
 
CARBS
40 - 60%
%
Range in Grams
130 - 196
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
98 g
  Calculated Carbs Limit
163 g
  Calculated Fat Limit
29 g
Breakfast
413 Calories
  16.37   80.76   5.45
Lunch
289 Calories
  16.96   43.44   6.49
Dinner
451 Calories
  40.71   30.78   18.79
Snack
150 Calories
  1.18   4.34   14.04
TOTAL  
75 g
Below Range
82 - 114
 
159 g
Within Range
130 - 196
 
45 g
Above 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 1300-calorie diet meal plan?
Print

Josie created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Josie chose Bananas - 1 medium banana, Cereal - Cheerios Cheerios cereal, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Vanilla. For lunch Josie chose Grapes - 10 grapes, Lettuce - 1 medium leaf, Mayonnaise - Light Mayonnaise, String Cheese - Nonfat Mozzarella String Cheese, Turkey Breast - Deli Turkey Breast Meat, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For dinner Josie chose Broccoli - 1/2 cup chopped broccoli, ChickenBreast - 4 oz Flame Grilled Chicken Breast, Mashed Potatoes - 1 cup mashed potato, Water - 16 fl oz Bottled Water. For snack Josie chose Baby Carrots - 1 oz baby carrot, Ranch Dressing - Ranch Dressing, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Josie's total caloric consumption added to 1303 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Josie 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 1300-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: Mar 12th, 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 1303 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 82 - 114 75 Fail
CARBS 130 - 196 159 Pass
FAT 22 - 36 45 Fail
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 82 - 114 75 Fail
CARBS 98 - 163 159 Pass
FAT 36 - 51 45 Pass
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 - 163 75 Fail
CARBS 33 - 65 159 Fail
FAT 43 - 58 45 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1303 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 1303 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 medium banana 1 105 1.29g 26.95g 0.39g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 413 16.37g 80.76g 5.45g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 10 grapes 3 102 1.08g 27.15g 0.24g
Lettuce - 1 medium leaf 1 1 0.07g 0.24g 0.01g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
String Cheese - Nonfat Mozzarella String Cheese 1 42 8.99g 0.99g 0
Turkey Breast - Deli Turkey Breast Meat 1 29 4.78g 1.18g 0.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 1 66 1.91g 12.65g 0.82g
  Total: 289 16.96g 43.44g 6.49g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 35g 0 4g
Mashed Potatoes - 1 cup mashed potato 1 256 4.43g 27.76g 14.62g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 451 40.71g 30.78g 18.79g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 oz baby carrot 1 10 0.18g 2.34g 0.04g
Ranch Dressing - Ranch Dressing 1 140 1g 2g 14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 150 1.18g 4.34g 14.04g
  Total: 1303 75.22g 159.32g 44.77g
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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 1303  Calories from Fat 403
% Daily Value*
Total Fat 44.77g 81%
Saturated Fat 10.17g 60%
Polyunsaturated Fat 7.86g  
Monounsaturated Fat 9.48g
Cholesterol 160mg 63%
Sodium 2819mg 138%
Potassium 0mg  
Total Carbohydrates 159.32g 62%
Dietary Fiber 12.4g 58%
Sugars 83.55g | ABOVE RECOMMENDED LIMIT: 25g 334%
Protein 75.22g
Vitamin A 103%
Vitamin C 147%
Calcium 117%
Iron 63%
*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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