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A 1322-calorie diabetic diet by Todd from Lansing, 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 Todd

1300-Calorie Diet
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Todd
(Male)
Michigan, United States
Total Calories: 1322
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A 1322 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1322 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 1322-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 - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
33 g - 64%
Total saturated fat in this plan:
8 g - 52%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
368 mg - 153%
Total sodium in this plan:
2296 mg - 120%
Total carbohydrates in this plan:
191 g - 80%
Total dietary fiber in this plan:
19 g - 95%
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 this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1322 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
237 Calories
  9.14   33.19   9.48
Lunch
231 Calories
  13.87   30.83   6.12
Dinner
311 Calories
  21.89   45.47   3.72
Snack
543 Calories
  24.3   81.89   14.14
TOTAL  
69 g
Below Range
83 - 116
 
191 g
Within Range
132 - 198
 
33 g
Within 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

Todd created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Todd chose English Muffins - 100% Whole Wheat English Muffin with Raisins, Peanut Butter - 1 tbsp peanut butter. For lunch Todd chose Garden Salad - Spinach Salad, Oranges - Tangerines (Mandarin Oranges), Ranch Dressing - Fat Free Ranch Dressing, Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast. For dinner Todd chose Baby Carrots - 10 medium, Chicken - Skinless Chicken Grilled Chicken Breast, Potatoes - 1 Baked Potato Skin, Sour Cream - Light Sour Cream. For snack Todd chose Almonds - 1 almond, Hard Boiled Eggs - 1 large egg, Pretzels - 1 cup pretzel, Yogurt - Fruit.

With all the food items consumed during the day using this 1300-calorie meal plan, Todd's total caloric consumption added to 1322 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Todd 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 2nd, 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 1322 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 69 Fail
CARBS 132 - 198 191 Pass
FAT 22 - 37 33 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 83 - 116 69 Fail
CARBS 99 - 165 191 Fail
FAT 37 - 51 33 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 132 - 165 69 Fail
CARBS 33 - 66 191 Fail
FAT 44 - 59 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1322 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 1322 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
English Muffins - 100% Whole Wheat English Muffin with Raisins 1 143 5.13g 30.06g 1.42g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
  Total: 237 9.14g 33.19g 9.48g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Spinach Salad 1 107 5.11g 11.2g 4.82g
Oranges - Tangerines (Mandarin Oranges) 1 45 0.68g 11.21g 0.26g
Ranch Dressing - Fat Free Ranch Dressing 2 34 0.08g 7.42g 0.54g
Roast Turkey - 6 slices Deli Fresh Oven Roasted Shaved Turkey Breast 1 45 8g 1g 0.5g
  Total: 231 13.87g 30.83g 6.12g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 2 70 1.28g 16.48g 0.26g
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 17g 0 0
Potatoes - 1 Baked Potato Skin 1 115 2.49g 26.71g 0.06g
Sour Cream - Light Sour Cream 2 44 1.12g 2.28g 3.4g
  Total: 311 21.89g 45.47g 3.72g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 12 84 3.12g 2.88g 7.32g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Pretzels - 1 cup pretzel 1 152 4.14g 31.9g 1.05g
Yogurt - Fruit 1 230 10.78g 46.55g 0.49g
  Total: 543 24.3g 81.89g 14.14g
  Total: 1322 69.2g 191.38g 33.46g
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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 1322  Calories from Fat 301
% Daily Value*
Total Fat 33.46g 64%
Saturated Fat 8.24g 52%
Polyunsaturated Fat 6.69g  
Monounsaturated Fat 14.8g
Cholesterol 368mg 153%
Sodium 2296mg 120%
Potassium 0mg  
Total Carbohydrates 191.38g 80%
Dietary Fiber 18.9g 95%
Sugars 79.45g | ABOVE RECOMMENDED LIMIT: 37.5g 212%
Protein 69.2g
Vitamin A 564%
Vitamin C 107%
Calcium 67%
Iron 72%
*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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