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A 1395-calorie diabetic diet by Darlene from Ithaca, 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 Darlene

1300-Calorie Diet
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Darlene
(Female)
New York, United States
Total Calories: 1395
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A 1395 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1395 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 1395-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - 118%
Total saturated fat in this plan:
10 g - 79%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
134 mg - 69%
Total sodium in this plan:
2209 mg - 142%
Total carbohydrates in this plan:
194 g - 100%
Total dietary fiber in this plan:
29 g - 180%
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 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 1395 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
87 - 122
 
CARBS
40 - 60%
%
Range in Grams
140 - 209
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
175 g
  Calculated Fat Limit
31 g
Breakfast
328 Calories
  7.32   73.45   4.69
Lunch
431 Calories
  24.95   49.19   15.85
Dinner
505 Calories
  23.34   54.44   22.29
Snack
131 Calories
  3.09   17.25   6.87
TOTAL  
59 g
Below Range
87 - 122
 
194 g
Within Range
140 - 209
 
50 g
Above Range
23 - 39
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

Darlene created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Darlene chose Almond Milk - 1/2 cup almond milk, Apples - 1 large apple, Baby Carrots - 10 medium, Celery - 1 large stalk celery, Cereal - Cheerios Cheerios cereal, Cucumbers - 1 cucumber, Water - 1 cup (8 fl oz) water. For lunch Darlene chose Berries - 1 cup halves, Kale - Cooked Kale (from Fresh), Salmon - 4 oz, Sour Cream - Light Sour Cream, Spaghetti - 1/2 cup spaghetti, Water - 1 cup (8 fl oz) water. For dinner Darlene chose Coffee - 1 cup (6 fl oz) coffee, Coffee - Creamer Vanilla Coffee Creamer, Cookies - Big Oatmeal Cookie, Cornbread - 1 Toasted Round Stick Cornbread Muffin, Kale - Cooked Kale (from Fresh), Salmon - 4 oz, Water - 1 cup (8 fl oz) water. For snack Darlene chose Almonds - 1 almond, Almonds - 10 almonds, Apples - 1 small appl, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1300-calorie meal plan, Darlene's total caloric consumption added to 1395 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Darlene 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 17th, 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 1395 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 87 - 122 59 Fail
CARBS 140 - 209 194 Pass
FAT 23 - 39 50 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 87 - 122 59 Fail
CARBS 105 - 175 194 Fail
FAT 39 - 54 50 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 140 - 175 59 Fail
CARBS 35 - 70 194 Fail
FAT 47 - 62 50 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1395 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 1395 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods 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
Almond Milk - 1/2 cup almond milk 1 29 0.74g 3.16g 1.76g
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Celery - 1 large stalk celery 1 9 0.43g 1.84g 0.11g
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Cucumbers - 1 cucumber 1 45 1.96g 10.93g 0.33g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 328 7.32g 73.45g 4.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Kale - Cooked Kale (from Fresh) 1 69 2.47g 7.38g 4.21g
Salmon - 4 oz 1 181 16.87g 7.52g 8.84g
Sour Cream - Light Sour Cream 1 22 0.56g 1.14g 1.7g
Spaghetti - 1/2 cup spaghetti 1 110 4.03g 21.48g 0.64g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 431 24.95g 49.19g 15.85g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Coffee - Creamer Vanilla Coffee Creamer 1 25 0 3g 1.5g
Cookies - Big Oatmeal Cookie 1 112 1.55g 17.18g 4.52g
Cornbread - 1 Toasted Round Stick Cornbread Muffin 1 116 2.24g 19.29g 3.18g
Kale - Cooked Kale (from Fresh) 1 69 2.47g 7.38g 4.21g
Salmon - 4 oz 1 181 16.87g 7.52g 8.84g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 505 23.34g 54.44g 22.29g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 almond 1 7 0.26g 0.24g 0.61g
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Apples - 1 small appl 1 55 0.28g 14.64g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 131 3.09g 17.25g 6.87g
  Total: 1395 58.7g 194.33g 49.7g
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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 1395  Calories from Fat 447
% Daily Value*
Total Fat 49.7g 118%
Saturated Fat 10.26g 79%
Polyunsaturated Fat 13.82g  
Monounsaturated Fat 20.14g
Cholesterol 134mg 69%
Sodium 2209mg 142%
Potassium 0mg  
Total Carbohydrates 194.33g 100%
Dietary Fiber 29.3g 180%
Sugars 72.5g | ABOVE RECOMMENDED LIMIT: 25g 290%
Protein 58.7g
Vitamin A 301%
Vitamin C 392%
Calcium 59%
Iron 106%
*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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