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A 1313-calorie diabetic diet by Erin from Philadelphia, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1300-Calorie Diabetic Diet Plans

A 1300-Calorie Diabetic Diet plan created by Erin

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Erin
(Female)
Pennsylvania, United States
Total Calories: 1313
1. 1313-Calorie Diet Plan A 1313 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1313 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1313 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 1313-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 - Popular Chain Restaurants
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
34 g - 81%
Total saturated fat in this plan:
12 g - 94%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
216 mg - 111%
Total sodium in this plan:
1783 mg - 114%
Total carbohydrates in this plan:
205 g - 105%
Total dietary fiber in this plan:
17 g - 103%
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 the meal plan exceeds the 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 1313 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 - 115
 
CARBS
40 - 60%
%
Range in Grams
131 - 197
 
FAT
15 - 25%
%
Range in Grams
22 - 36
Based on
Selected Ratio
  Calculated Protein Limit
99 g
  Calculated Carbs Limit
164 g
  Calculated Fat Limit
29 g
Breakfast
442 Calories
  11.58   92.79   4.78
Lunch
272 Calories
  18.22   18.68   13.84
Dinner
478 Calories
  21.94   62.82   15.15
Snack
121 Calories
  1.97   30.73   0.5
TOTAL  
54 g
Below Range
82 - 115
 
205 g
Above Range
131 - 197
 
34 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 1300-calorie diet meal plan?
Print

Erin created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Erin chose Berries - 1 cup berri, Granola - Lowfat Granola, Water - 1 cup (8 fl oz) water, Yogurt - Fruit on the Bottom Yogurt - Strawberry. For lunch Erin chose Chicken Salad - Oriental Chicken Garden Salad, Milk - 1 cup milk, Salad Dressing - Creamy Dressing, Water - 1 cup (8 fl oz) water. For dinner Erin chose Mixed Vegetables - 1 oz mixed vegetabl, Tim Hortons - Bagel BELT, Water - 1 cup (8 fl oz) water. For snack Erin chose Bananas - 1 medium banana, Cucumbers - 1 cup slices, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Erin's total caloric consumption added to 1313 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Erin 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: Nov 4th, 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 1313 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 - 115 54 Fail
CARBS 131 - 197 205 Fail
FAT 22 - 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 82 - 115 54 Fail
CARBS 99 - 164 205 Fail
FAT 36 - 51 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 131 - 164 54 Fail
CARBS 33 - 66 205 Fail
FAT 44 - 58 34 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1313 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 1313 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
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Granola - Lowfat Granola 1 209 4.51g 43.78g 2.8g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fruit on the Bottom Yogurt - Strawberry 1 150 6g 28g 1.5g
  Total: 442 11.58g 92.79g 4.78g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - Oriental Chicken Garden Salad 1 102 9.75g 5.09g 4.76g
Milk - 1 cup milk 1 122 8.03g 11.49g 4.88g
Salad Dressing - Creamy Dressing 2 48 0.44g 2.1g 4.2g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 272 18.22g 18.68g 13.84g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Tim Hortons - Bagel BELT 1 460 21g 59g 15g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 478 21.94g 62.82g 15.15g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 121 1.97g 30.73g 0.5g
  Total: 1313 53.71g 205.02g 34.27g
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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 1313  Calories from Fat 308
% Daily Value*
Total Fat 34.27g 81%
Saturated Fat 12.16g 94%
Polyunsaturated Fat 5.33g  
Monounsaturated Fat 5.94g
Cholesterol 216mg 111%
Sodium 1783mg 114%
Potassium 0mg  
Total Carbohydrates 205.02g 105%
Dietary Fiber 16.7g 103%
Sugars 99.72g | ABOVE RECOMMENDED LIMIT: 25g 399%
Protein 53.71g
Vitamin A 43%
Vitamin C 75%
Calcium 57%
Iron 53%
*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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