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A 1686-calorie diabetic diet by Shelby from Fagatogo, American Samoa. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

1600-Calorie Diabetic Diet Plans

A 1600-Calorie Diabetic Diet plan created by Shelby

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Meal Plans by:

Shelby
(Female)
Tutuila, American Samoa
Total Calories: 1686
1. 1686-Calorie Diet Plan A 1686 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1686 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1686 Calories Diet Meal Plan

1600-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1686-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
69 g - 124%
Total saturated fat in this plan:
14 g - 81%
Total trans fat in this plan:
2%
Total cholesterol in this plan:
140 mg - 55%
Total sodium in this plan:
2283 mg - 112%
Total carbohydrates in this plan:
163 g - 64%
Total dietary fiber in this plan:
47 g - 222%
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 1686 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
106 - 148
 
CARBS
40 - 60%
%
Range in Grams
169 - 253
 
FAT
15 - 25%
%
Range in Grams
28 - 47
Based on
Selected Ratio
  Calculated Protein Limit
127 g
  Calculated Carbs Limit
211 g
  Calculated Fat Limit
37 g
Breakfast
424 Calories
  19.48   24.41   12.94
Lunch
602 Calories
  38.78   80.52   16.97
Dinner
586 Calories
  30.66   38.89   38.48
Snack
74 Calories
  0.84   19.58   0.19
TOTAL  
90 g
Below Range
106 - 148
 
163 g
Below Range
169 - 253
 
69 g
Above Range
28 - 47
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 1600-calorie diet meal plan?
Print

Shelby created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Shelby chose Almonds - 1 tbsp Almond Butter, Berries - 1 cup berri, Oatmeal - Homemade Protein Pancake, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Shelby chose Beef - Publix Lean 7% Fat Ground Beef, Carrots - 1 cup chopped carrot, Cucumbers - 1 cup slices, Peppers - 1 cup pepper, Refried Beans - Refried Bean Dip, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Shelby chose Avocados - 1 avocado, Beef - Publix Lean 7% Fat Ground Beef, Cucumbers - 1 cup slices, Peppers - 1 cup pepper, Water - 16 fl oz Bottled Water. For snack Shelby chose Pineapples - 1 cup pineappl, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Shelby's total caloric consumption added to 1686 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Shelby 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 1600-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 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 1686 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 106 - 148 90 Fail
CARBS 169 - 253 163 Fail
FAT 28 - 47 69 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 106 - 148 90 Fail
CARBS 127 - 211 163 Pass
FAT 47 - 66 69 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 169 - 211 90 Fail
CARBS 42 - 84 163 Fail
FAT 56 - 75 69 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1686 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, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1686 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Almonds - 1 tbsp Almond Butter 1 101 2.41g 3.4g 9.46g
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Oatmeal - Homemade Protein Pancake 1 240 16g 0 3g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 424 19.48g 24.41g 12.94g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - Publix Lean 7% Fat Ground Beef 1 170 23g 0 8g
Carrots - 1 cup chopped carrot 2 104 2.38g 24.52g 0.62g
Cucumbers - 1 cup slices 4 64 2.72g 15.12g 0.44g
Peppers - 1 cup pepper 2 78 2.96g 17.96g 0.9g
Refried Beans - Refried Bean Dip 1 186 7.72g 22.92g 7.01g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 602 38.78g 80.52g 16.97g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Avocados - 1 avocado 1 322 4.02g 17.15g 29.47g
Beef - Publix Lean 7% Fat Ground Beef 1 170 23g 0 8g
Cucumbers - 1 cup slices 1 16 0.68g 3.78g 0.11g
Peppers - 1 cup pepper 2 78 2.96g 17.96g 0.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 586 30.66g 38.89g 38.48g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Pineapples - 1 cup pineappl 1 74 0.84g 19.58g 0.19g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 74 0.84g 19.58g 0.19g
  Total: 1686 89.76g 163.4g 68.58g
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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 1686  Calories from Fat 617
% Daily Value*
Total Fat 68.58g 124%
Saturated Fat 13.81g 81%
Polyunsaturated Fat 11.17g  
Monounsaturated Fat 27.9g
Cholesterol 140mg 55%
Sodium 2283mg 112%
Potassium 0mg  
Total Carbohydrates 163.4g 64%
Dietary Fiber 47.1g 222%
Sugars 77.44g | ABOVE RECOMMENDED LIMIT: 25g 310%
Protein 89.76g
Vitamin A 1250%
Vitamin C 2115%
Calcium 55%
Iron 82%
*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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