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A 1355-calorie diabetic diet by Christine from Thunder Bay, Canada. 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 Christine

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Christine
(Female)
Ontario, Canada
Total Calories: 1355
1. 1355-Calorie Diet Plan A 1355 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1355 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1355 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 1355-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
29 g - 64%
Total saturated fat in this plan:
8 g - 58%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
407 mg - 194%
Total sodium in this plan:
2479 mg - 148%
Total carbohydrates in this plan:
111 g - 53%
Total dietary fiber in this plan:
20 g - 113%
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 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 1355 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
85 - 119
 
CARBS
40 - 60%
%
Range in Grams
136 - 203
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
170 g
  Calculated Fat Limit
30 g
Breakfast
456 Calories
  46.14   47.87   8.41
Lunch
253 Calories
  37.44   19.97   2.07
Dinner
476 Calories
  66.4   28.02   11.15
Snack
170 Calories
  10.6   15.4   7.6
TOTAL  
161 g
Above Range
85 - 119
 
111 g
Below Range
136 - 203
 
29 g
Within Range
23 - 38
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

Christine created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Christine chose Broccoli - 1 cup chopped broccoli, Egg Whites - 1 cup egg white, Eggs - 1 large egg, Jams - 1 tbsp jam, Water - 1 cup (8 fl oz) water, Whole Wheat Bread - 1 regular slice whole wheat bread, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom. For lunch Christine chose Asparagus - 1 cup asparagu, Egg Whites - 1 cup egg white, Water - 1 cup (8 fl oz) water, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom. For dinner Christine chose Baby Carrots - 1 cup Cooked Baby Carrots, Brussels Sprouts - 1 cup brussels sprout, ChickenBreast - 1 large breast, Green Beans - 1 cup green bean, Water - 1 cup (8 fl oz) water. For snack Christine chose Almonds - 1 almond, Water - 1 cup (8 fl oz) water, Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom.

With all the food items consumed during the day using this 1300-calorie meal plan, Christine's total caloric consumption added to 1355 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Christine 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 7th, 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 1355 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 85 - 119 161 Fail
CARBS 136 - 203 111 Fail
FAT 23 - 38 29 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 85 - 119 161 Fail
CARBS 102 - 170 111 Pass
FAT 38 - 53 29 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 136 - 170 161 Pass
CARBS 34 - 68 111 Fail
FAT 45 - 60 29 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1355 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1355 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Eggs - 1 large egg 1 74 6.29g 0.38g 4.97g
Jams - 1 tbsp jam 1 56 0.07g 13.77g 0.01g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 1 69 2.72g 12.91g 1.18g
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 456 46.14g 47.87g 8.41g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 253 37.44g 19.97g 2.07g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Cooked Baby Carrots 1 83 1.14g 12.3g 3.82g
Brussels Sprouts - 1 cup brussels sprout 1 38 2.97g 7.88g 0.26g
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 476 66.4g 28.02g 11.15g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 10 70 2.6g 2.4g 6.1g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 8g 13g 1.5g
  Total: 170 10.6g 15.4g 7.6g
  Total: 1355 160.58g 111.26g 29.23g
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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 1355  Calories from Fat 263
% Daily Value*
Total Fat 29.23g 64%
Saturated Fat 8.18g 58%
Polyunsaturated Fat 5.53g  
Monounsaturated Fat 10.44g
Cholesterol 407mg 194%
Sodium 2479mg 148%
Potassium 0mg  
Total Carbohydrates 111.26g 53%
Dietary Fiber 19.8g 113%
Sugars 58.38g | ABOVE RECOMMENDED LIMIT: 25g 234%
Protein 160.58g
Vitamin A 49%
Vitamin C 314%
Calcium 55%
Iron 60%
*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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