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A 1414-calorie diabetic diet by Alexis from Tacoma, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1400-Calorie Diabetic Diet Plans

A 1400-Calorie Diabetic Diet plan created by Alexis

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Alexis
(Female)
Washington, United States
Total Calories: 1414
1. 1414-Calorie Diet Plan A 1414 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1414 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1414 Calories Diet Meal Plan

1400-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1414-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
68 g - 139%
Total saturated fat in this plan:
12 g - 78%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
322 mg - 143%
Total sodium in this plan:
2300 mg - 128%
Total carbohydrates in this plan:
147 g - 65%
Total dietary fiber in this plan:
37 g - 195%
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 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 1414 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
89 - 124
 
CARBS
40 - 60%
%
Range in Grams
142 - 212
 
FAT
15 - 25%
%
Range in Grams
24 - 39
Based on
Selected Ratio
  Calculated Protein Limit
106 g
  Calculated Carbs Limit
177 g
  Calculated Fat Limit
31 g
Breakfast
350 Calories
  16.82   38.66   14.41
Lunch
410 Calories
  37.68   11.77   23.39
Dinner
468 Calories
  15.16   71.52   20.89
Snack
186 Calories
  4.58   25.2   8.98
TOTAL  
74 g
Below Range
89 - 124
 
147 g
Within Range
142 - 212
 
68 g
Above Range
24 - 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 1400-calorie diet meal plan?
Print

Alexis created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alexis chose Bacon - 1 thin slice bacon, Brown Rice - 1 cup Organic Brown Rice, Eggs - 1 large egg, Salsa - 1/4 cup salsa, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Alexis chose ChickenBreast - 4 oz, Salads - Lettuce Salad with Assorted Vegetables, Seasoning - Lime Juice, Sunflower Seeds - 1/4 cup sunflower seed, Vegetable Oil - Sesame Oil, Vinegar - Rice Vinegar, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Alexis chose Avocados - 1/2 avocado, Bread - Multigrain Bread, Hummus - 1 tbsp hummu, Tomatoes - Plum Tomato, Water - 16 fl oz Bottled Water. For snack Alexis chose Apples - 1 medium appl, Hummus - 1 tbsp hummu, Sunflower Seeds - 1 oz sunflower seed, Tomatoes - Grape Tomato, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Alexis's total caloric consumption added to 1414 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alexis 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 1400-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: Jan 1st, 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 1414 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 89 - 124 74 Fail
CARBS 142 - 212 147 Pass
FAT 24 - 39 68 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 89 - 124 74 Fail
CARBS 106 - 177 147 Pass
FAT 39 - 55 68 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 142 - 177 74 Fail
CARBS 35 - 71 147 Fail
FAT 47 - 63 68 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1414 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1414 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 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
Bacon - 1 thin slice bacon 3 81 5.55g 0.21g 6.27g
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
Eggs - 1 large egg 1 92 6.27g 0.4g 7.04g
Salsa - 1/4 cup salsa 1 17 1g 4.05g 0.1g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 350 16.82g 38.66g 14.41g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Seasoning - Lime Juice 1 4 0.06g 1.29g 0.01g
Sunflower Seeds - 1/4 cup sunflower seed 1 66 2.62g 2.16g 5.7g
Vegetable Oil - Sesame Oil 1 120 0 0 13.6g
Vinegar - Rice Vinegar 1 25 0 6g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 410 37.68g 11.77g 23.39g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Bread - Multigrain Bread 2 242 11.14g 54.48g 3.46g
Hummus - 1 tbsp hummu 2 54 1.46g 6.04g 2.58g
Tomatoes - Plum Tomato 1 11 0.55g 2.43g 0.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 468 15.16g 71.52g 20.89g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Hummus - 1 tbsp hummu 1 27 0.73g 3.02g 1.29g
Sunflower Seeds - 1 oz sunflower seed 1 86 3.42g 2.81g 7.44g
Tomatoes - Grape Tomato 1 1 0.07g 0.31g 0.02g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 186 4.58g 25.2g 8.98g
  Total: 1414 74.24g 147.15g 67.67g
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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 1414  Calories from Fat 609
% Daily Value*
Total Fat 67.67g 139%
Saturated Fat 11.7g 78%
Polyunsaturated Fat 22.02g  
Monounsaturated Fat 27.74g
Cholesterol 322mg 143%
Sodium 2300mg 128%
Potassium 0mg  
Total Carbohydrates 147.15g 65%
Dietary Fiber 36.6g 195%
Sugars 31.15g | ABOVE RECOMMENDED LIMIT: 25g 125%
Protein 74.24g
Vitamin A 43%
Vitamin C 81%
Calcium 61%
Iron 68%
*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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