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A 1363-calorie diabetic diet by Emad from Cairo, Egypt. 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 Emad

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Emad
(Male)
Kairo, Egypt
Total Calories: 1363
1. 1363-Calorie Diet Plan A 1363 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 1580-Calorie Diet Plan
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A 1363 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1363 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 1363-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
24 g - 52%
Total saturated fat in this plan:
9 g - 67%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
151 mg - 72%
Total sodium in this plan:
2203 mg - 131%
Total carbohydrates in this plan:
207 g - 99%
Total dietary fiber in this plan:
26 g - 147%
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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1363 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 - 205
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
171 g
  Calculated Fat Limit
30 g
Breakfast
365 Calories
  27.46   42.16   10.17
Lunch
505 Calories
  45.47   60.6   9.11
Dinner
326 Calories
  13.86   61.05   3.75
Snack
167 Calories
  1.44   43.59   0.68
TOTAL  
88 g
Within Range
85 - 119
 
207 g
Above Range
136 - 205
 
24 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

Emad created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Emad chose Coffee - 1 mug (8 fl oz) coffee, Cottage Cheese - 1/2 cup (large curd), Milk - 1 cup milk, Multigrain Bread - 1 regular slice multigrain bread, Salads - Lettuce Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Emad chose Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 4 oz Flame Grilled Chicken Breast, Salads - Lettuce Salad with Assorted Vegetables, Spinach - 1 cup spinach, Vegetables - 1 cup Cooked Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Emad chose Multigrain Bread - 1 regular slice multigrain bread, Salads - Lettuce Salad with Assorted Vegetables, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For snack Emad chose Apples - 1 large apple, Baby Carrots - 1 large baby carrot, Mandarin Oranges - 1 large mandarin orange, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Emad's total caloric consumption added to 1363 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Emad 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: Dec 19th, 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 1363 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 88 Pass
CARBS 136 - 205 207 Fail
FAT 23 - 38 24 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 88 Pass
CARBS 102 - 171 207 Fail
FAT 38 - 53 24 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 - 171 88 Fail
CARBS 34 - 68 207 Fail
FAT 45 - 61 24 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1363 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 1363 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
Coffee - 1 mug (8 fl oz) coffee 1 8 0.44g 1.13g 0.2g
Cottage Cheese - 1/2 cup (large curd) 1 108 13.11g 2.81g 4.74g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Multigrain Bread - 1 regular slice multigrain bread 2 130 5.2g 24.12g 1.98g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 365 27.46g 42.16g 10.17g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 35g 0 4g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Vegetables - 1 cup Cooked Vegetables 1 147 5.06g 23.19g 3.88g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 505 45.47g 60.6g 9.11g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Multigrain Bread - 1 regular slice multigrain bread 1 65 2.6g 12.06g 0.99g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 326 13.86g 61.05g 3.75g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Baby Carrots - 1 large baby carrot 1 5 0.1g 1.24g 0.02g
Mandarin Oranges - 1 large mandarin orange 1 52 0.79g 13.07g 0.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 167 1.44g 43.59g 0.68g
  Total: 1363 88.23g 207.4g 23.71g
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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 1363  Calories from Fat 213
% Daily Value*
Total Fat 23.71g 52%
Saturated Fat 9.41g 67%
Polyunsaturated Fat 2.63g  
Monounsaturated Fat 6.07g
Cholesterol 151mg 72%
Sodium 2203mg 131%
Potassium 0mg  
Total Carbohydrates 207.4g 99%
Dietary Fiber 25.7g 147%
Sugars 110.4g | ABOVE RECOMMENDED LIMIT: 37.5g 294%
Protein 88.23g
Vitamin A 115%
Vitamin C 100%
Calcium 118%
Iron 39%
*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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