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A 1395-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
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Meal Plans by:

Ioanna
(Female)
Limassol, Cyprus
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 - 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:
47 g - 102%
Total saturated fat in this plan:
18 g - 131%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
131 mg - 62%
Total sodium in this plan:
1662 mg - 99%
Total carbohydrates in this plan:
184 g - 88%
Total dietary fiber in this plan:
30 g - 169%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the 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 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
457 Calories
  20.82   65.3   13.03
Lunch
395 Calories
  27.59   25.58   19.88
Dinner
234 Calories
  9.33   41.81   5.16
Snack
309 Calories
  11.36   51.47   8.43
TOTAL  
69 g
Below Range
87 - 122
 
184 g
Within Range
140 - 209
 
47 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

Ioanna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ioanna chose Milk - 1 cup milk, Oats - Oats, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Ioanna chose Beef - 1 medium patty beef, Mixed Vegetables - Cooked Mixed Vegetables, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ioanna chose Brown Rice - 1/4 cup Whole Grain Brown Rice, Spinach - Cooked Spinach (Fresh), Water - 16 fl oz Bottled Water. For snack Ioanna chose Carrots - 1 large carrot, Dried Fruit - Dried Apricots, Oranges - 1 medium orange, Water - 16 fl oz Bottled Water, Yogurt - Plain.

With all the food items consumed during the day using this 1300-calorie meal plan, Ioanna'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 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 18th, 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 69 Fail
CARBS 140 - 209 184 Pass
FAT 23 - 39 47 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 69 Fail
CARBS 105 - 175 184 Fail
FAT 39 - 54 47 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 69 Fail
CARBS 35 - 70 184 Fail
FAT 47 - 62 47 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. 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, 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
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
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
  Total: 457 20.82g 65.3g 13.03g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium patty beef 1 235 21.55g 0 15.79g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
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: 395 27.59g 25.58g 19.88g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Spinach - Cooked Spinach (Fresh) 1 74 5.33g 6.81g 4.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 234 9.33g 41.81g 5.16g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Carrots - 1 large carrot 1 30 0.67g 6.9g 0.17g
Dried Fruit - Dried Apricots 1 68 0.96g 17.76g 0.14g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 309 11.36g 51.47g 8.43g
  Total: 1395 69.1g 184.16g 46.5g
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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 1395  Calories from Fat 419
% Daily Value*
Total Fat 46.5g 102%
Saturated Fat 18.3g 131%
Polyunsaturated Fat 5.68g  
Monounsaturated Fat 16.62g
Cholesterol 131mg 62%
Sodium 1662mg 99%
Potassium 0mg  
Total Carbohydrates 184.16g 88%
Dietary Fiber 29.5g 169%
Sugars 63.07g | ABOVE RECOMMENDED LIMIT: 25g 252%
Protein 69.1g
Vitamin A 268%
Vitamin C 178%
Calcium 126%
Iron 89%
*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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