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A 1321-calorie diabetic diet by Ioanna from Limassol, Cyprus. 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 Ioanna

1300-Calorie Diet
Meal Plans
Meal Plans by:

Ioanna
(Female)
Limassol, Cyprus
Total Calories: 1321
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A 1321 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1321 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 1321-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 - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
51 g - 113%
Total saturated fat in this plan:
12 g - 85%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
21%
Total sodium in this plan:
1312 mg - 78%
Total carbohydrates in this plan:
171 g - 81%
Total dietary fiber in this plan:
39 g - 225%
Total Fat. Total Fat. in the meal plan exceeds the 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 meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1321 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
83 - 116
 
CARBS
40 - 60%
%
Range in Grams
132 - 198
 
FAT
15 - 25%
%
Range in Grams
22 - 37
Based on
Selected Ratio
  Calculated Protein Limit
99 g
  Calculated Carbs Limit
165 g
  Calculated Fat Limit
29 g
Breakfast
521 Calories
  22.38   81.14   13.3
Lunch
332 Calories
  17.28   38.47   13.38
Dinner
174 Calories
  9.51   23.82   4.46
Snack
294 Calories
  6.31   27.08   20.25
TOTAL  
55 g
Below Range
83 - 116
 
171 g
Within Range
132 - 198
 
51 g
Above Range
22 - 37
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

Ioanna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ioanna chose Honeydew Melons - 1 cup diced honeydew melon, Oats - Oats, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Ioanna chose Lentils - 1 cup lentil, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ioanna chose ChickenBreast - 1 medium slice chickenbreast, Mixed Vegetables - Cooked Mixed Vegetables, Water - 16 fl oz Bottled Water. For snack Ioanna chose Apples - 1 medium appl, Celery - 1 strip celery, Mixed Nuts - 1/4 cup mixed nut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Ioanna's total caloric consumption added to 1321 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ioanna 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: Apr 16th, 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 1321 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 83 - 116 55 Fail
CARBS 132 - 198 171 Pass
FAT 22 - 37 51 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 83 - 116 55 Fail
CARBS 99 - 165 171 Fail
FAT 37 - 51 51 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 132 - 165 55 Fail
CARBS 33 - 66 171 Fail
FAT 44 - 59 51 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1321 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 1321 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
Honeydew Melons - 1 cup diced honeydew melon 1 61 0.92g 15.45g 0.24g
Oats - Oats 1 311 12.96g 54.27g 5.1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 521 22.38g 81.14g 13.3g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lentils - 1 cup lentil 1 323 16.44g 36.71g 13.25g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 332 17.28g 38.47g 13.38g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium slice chickenbreast 1 23 4.31g 0 0.5g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 174 9.51g 23.82g 4.46g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Celery - 1 strip celery 3 3 0.09g 0.36g 0.03g
Mixed Nuts - 1/4 cup mixed nut 1 219 5.86g 7.66g 19.99g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 294 6.31g 27.08g 20.25g
  Total: 1321 55.48g 170.51g 51.39g
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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 1321  Calories from Fat 463
% Daily Value*
Total Fat 51.39g 113%
Saturated Fat 11.86g 85%
Polyunsaturated Fat 14.73g  
Monounsaturated Fat 21.44g
Cholesterol 44mg 21%
Sodium 1312mg 78%
Potassium 0mg  
Total Carbohydrates 170.51g 81%
Dietary Fiber 39.4g 225%
Sugars 51.94g | ABOVE RECOMMENDED LIMIT: 25g 208%
Protein 55.48g
Vitamin A 4%
Vitamin C 91%
Calcium 71%
Iron 76%
*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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