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A 1690-calorie diabetic diet by Joy from Tacoma, United States. 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 Joy

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Joy
(Female)
Washington, United States
Total Calories: 1690
1. 1690-Calorie Diet Plan A 1690 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1690 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1690 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 1690-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
58 g - 106%
Total saturated fat in this plan:
15 g - 89%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
290 mg - 114%
Total sodium in this plan:
982 mg - 48%
Total carbohydrates in this plan:
230 g - 90%
Total dietary fiber in this plan:
39 g - 182%
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 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 1690 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 - 254
 
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
38 g
Breakfast
351 Calories
  18.76   46.34   11.18
Lunch
319 Calories
  24.44   26.02   12.86
Dinner
405 Calories
  10.2   60.11   18.03
Snack
615 Calories
  25   97.21   16.26
TOTAL  
78 g
Below Range
106 - 148
 
230 g
Within Range
169 - 254
 
58 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

Joy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Joy chose Eggs - 1 large egg, Milk - 1 cup milk, Oranges - 1 large orange, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - Toasted Whole Wheat Bread. For lunch Joy chose Bread - Whole Wheat Bread, Swiss Cheese - 1 slice swiss cheese, Turkey - 1 thin slice turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Joy chose Almonds - 1 oz almond, Bananas - 1 small banana, Garden Salad - Garden Salad with Avocado, Tomato and Carrots, Grapefruits - 1 large grapefruit, Water - 16 fl oz Bottled Water. For snack Joy chose Cranberry Juice - Cranberry Juice Cocktail, Green Peas - 1 package (10 oz), Jams - Double Fruit Raspberry Jam, Peanuts - Virginia Peanuts, Toast - 1 regular slice toast, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1600-calorie meal plan, Joy's total caloric consumption added to 1690 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Joy 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: May 11th, 2015


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 1690 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 78 Fail
CARBS 169 - 254 230 Pass
FAT 28 - 47 58 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 78 Fail
CARBS 127 - 211 230 Fail
FAT 47 - 66 58 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 169 - 211 78 Fail
CARBS 42 - 85 230 Fail
FAT 56 - 75 58 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1690 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 1690 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
Eggs - 1 large egg 1 74 6.26g 0.38g 4.95g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oranges - 1 large orange 1 86 1.73g 21.62g 0.22g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - Toasted Whole Wheat Bread 1 69 2.72g 12.92g 1.2g
  Total: 351 18.76g 46.34g 11.18g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Swiss Cheese - 1 slice swiss cheese 1 106 7.54g 1.51g 7.78g
Turkey - 1 thin slice turkey 3 78 12.15g 0 2.94g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 319 24.44g 26.02g 12.86g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 1 45 0.98g 4.61g 3.01g
Grapefruits - 1 large grapefruit 1 106 2.09g 26.83g 0.33g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 405 10.2g 60.11g 18.03g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cranberry Juice - Cranberry Juice Cocktail 1 137 0 34.21g 0.25g
Green Peas - 1 package (10 oz) 1 230 15.37g 40.99g 1.13g
Jams - Double Fruit Raspberry Jam 1 20 0.1g 5g 0
Peanuts - Virginia Peanuts 1 160 7.14g 4.69g 13.82g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 615 25g 97.21g 16.26g
  Total: 1690 78.4g 229.68g 58.33g
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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 1690  Calories from Fat 525
% Daily Value*
Total Fat 58.33g 106%
Saturated Fat 15.14g 89%
Polyunsaturated Fat 11.81g  
Monounsaturated Fat 26.55g
Cholesterol 290mg 114%
Sodium 982mg 48%
Potassium 0mg  
Total Carbohydrates 229.68g 90%
Dietary Fiber 38.6g 182%
Sugars 127.05g | ABOVE RECOMMENDED LIMIT: 25g 508%
Protein 78.4g
Vitamin A 71%
Vitamin C 640%
Calcium 112%
Iron 74%
*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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