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A 1693-calorie diabetic diet by Sandy from Kelowna, Canada. 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 Sandy

1600-Calorie Diet
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Sandy
(Female)
British Colombia, Canada
Total Calories: 1693
1. 1693-Calorie Diet Plan A 1693 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 1693 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1693 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 1693-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 - 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:
62 g - 113%
Total saturated fat in this plan:
24 g - 144%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
520 mg - 204%
Total sodium in this plan:
1690 mg - 83%
Total carbohydrates in this plan:
166 g - 65%
Total dietary fiber in this plan:
18 g - 83%
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 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1693 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
212 g
  Calculated Fat Limit
38 g
Breakfast
215 Calories
  3.92   53.94   0.91
Lunch
408 Calories
  36.38   4.64   26.4
Dinner
918 Calories
  80.39   76.76   31.81
Snack
152 Calories
  1.95   30.54   3.15
TOTAL  
123 g
Within Range
106 - 148
 
166 g
Below Range
169 - 254
 
62 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

Sandy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Sandy chose Bananas - 1 medium banana, Berries - 1/2 cup berri, Oranges - 1 medium orange, Spinach - 1 cup spinach, Water - 1 cup (8 fl oz) water. For lunch Sandy chose Beef - 1 cup diced beef, Garden Salad - Garden Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water. For dinner Sandy chose Brown Rice - 1/4 cup Whole Grain Brown Rice, Chicken - 1 Roasted Breast, Greek Salad - 1 cup greek salad, Water - 1 cup (8 fl oz) water. For snack Sandy chose Baby Carrots - 1 cup Chopped Carrots, Coffee - 1 cup (6 fl oz) coffee, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1600-calorie meal plan, Sandy's total caloric consumption added to 1693 which is perfectly within the limit of this 1600-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Sandy 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: Nov 25th, 2012


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 1693 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 - 148 123 Pass
CARBS 169 - 254 166 Fail
FAT 28 - 47 62 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 - 148 123 Pass
CARBS 127 - 212 166 Pass
FAT 47 - 66 62 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 - 212 123 Fail
CARBS 42 - 85 166 Fail
FAT 56 - 75 62 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1693 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 1693 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
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Berries - 1/2 cup berri 1 41 0.54g 10.51g 0.24g
Oranges - 1 medium orange 1 62 1.23g 15.39g 0.16g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 215 3.92g 53.94g 0.91g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 cup diced beef 1 386 35.28g 0 26.18g
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 408 36.38g 4.64g 26.4g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 2 320 8g 70g 2g
Chicken - 1 Roasted Breast 1 386 58.41g 0 15.25g
Greek Salad - 1 cup greek salad 2 212 13.98g 6.76g 14.56g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 918 80.39g 76.76g 31.81g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 1 cup Chopped Carrots 1 52 1.19g 12.26g 0.31g
Coffee - 1 cup (6 fl oz) coffee 2 100 0.76g 18.28g 2.84g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 152 1.95g 30.54g 3.15g
  Total: 1693 122.64g 165.88g 62.27g
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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 1693  Calories from Fat 560
% Daily Value*
Total Fat 62.27g 113%
Saturated Fat 24.47g 144%
Polyunsaturated Fat 5.99g  
Monounsaturated Fat 22.25g
Cholesterol 520mg 204%
Sodium 1690mg 83%
Potassium 0mg  
Total Carbohydrates 165.88g 65%
Dietary Fiber 17.6g 83%
Sugars 63.48g | ABOVE RECOMMENDED LIMIT: 25g 254%
Protein 122.64g
Vitamin A 631%
Vitamin C 229%
Calcium 56%
Iron 75%
*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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