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A 1970-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.

1900-Calorie Diabetic Diet Plans

A 1900-Calorie Diabetic Diet plan created by Ioanna

1900-Calorie Diet
Meal Plans
Meal Plans by:

Ioanna
(Female)
Limassol, Cyprus
Total Calories: 1970
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A 1970 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1970 Calories Diet Meal Plan

1900-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1970-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
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:
77 g - 118%
Total saturated fat in this plan:
22 g - 110%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
86 mg - 29%
Total sodium in this plan:
1074 mg - 45%
Total carbohydrates in this plan:
270 g - 90%
Total dietary fiber in this plan:
45 g - 180%
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 1970 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
123 - 173
 
CARBS
40 - 60%
%
Range in Grams
197 - 296
 
FAT
15 - 25%
%
Range in Grams
33 - 55
Based on
Selected Ratio
  Calculated Protein Limit
148 g
  Calculated Carbs Limit
246 g
  Calculated Fat Limit
44 g
Breakfast
592 Calories
  23.1   99.19   13.6
Lunch
401 Calories
  21.67   40.72   18.02
Dinner
378 Calories
  17.71   63.84   8.11
Snack
599 Calories
  13.16   66.34   37.15
TOTAL  
76 g
Below Range
123 - 173
 
270 g
Within Range
197 - 296
 
77 g
Above Range
33 - 55
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 1900-calorie diet meal plan?
Print

Ioanna created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ioanna chose Bananas - 1 medium banana, Coffee - 1 cup (6 fl oz) coffee, Honey - 1 tsp honey, Oats - Oats, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Ioanna chose Lentils - 1/2 cup lentil, Lentils - 1/4 cup lentil, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For dinner Ioanna chose Parmesan Cheese - 1/4 cup parmesan cheese, Pasta - Whole Wheat Pasta, Pears - 1 medium pear, Water - 16 fl oz Bottled Water. For snack Ioanna chose Carrots - 1 medium carrot, Cashews - 1/4 cup Organic Raw Cashews, Celery - 1 strip celery, Dried Fruit - 1/2 cup dried fruit, Pistachios - 10 Pistachio Nuts, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1900-calorie meal plan, Ioanna's total caloric consumption added to 1970 which is perfectly within the limit of this 1900-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 1900-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: Mar 12th, 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 1970 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 123 - 173 76 Fail
CARBS 197 - 296 270 Pass
FAT 33 - 55 77 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 123 - 173 76 Fail
CARBS 148 - 246 270 Fail
FAT 55 - 77 77 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 197 - 246 76 Fail
CARBS 49 - 99 270 Fail
FAT 66 - 88 77 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1970 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 1970 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, Omega 3 Fatty Acid Rich Foods 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
Coffee - 1 cup (6 fl oz) coffee 1 6 0.33g 0.84g 0.15g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
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
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 592 23.1g 99.19g 13.6g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lentils - 1/2 cup lentil 1 162 8.22g 18.36g 6.62g
Lentils - 1/4 cup lentil 1 81 4.11g 9.18g 3.31g
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
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 401 21.67g 40.72g 18.02g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Parmesan Cheese - 1/4 cup parmesan cheese 1 108 9.62g 1.02g 7.15g
Pasta - Whole Wheat Pasta 1 174 7.46g 37.16g 0.76g
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 378 17.71g 63.84g 8.11g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Carrots - 1 medium carrot 1 25 0.57g 5.84g 0.15g
Cashews - 1/4 cup Organic Raw Cashews 1 170 5g 10g 14g
Celery - 1 strip celery 3 3 0.09g 0.36g 0.03g
Dried Fruit - 1/2 cup dried fruit 1 166 1.49g 44.07g 0.3g
Pistachios - 10 Pistachio Nuts 1 39 1.44g 1.96g 3.11g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 599 13.16g 66.34g 37.15g
  Total: 1970 75.64g 270.09g 76.88g
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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 1970  Calories from Fat 692
% Daily Value*
Total Fat 76.88g 118%
Saturated Fat 21.93g 110%
Polyunsaturated Fat 23.21g  
Monounsaturated Fat 15.93g
Cholesterol 86mg 29%
Sodium 1074mg 45%
Potassium 0mg  
Total Carbohydrates 270.09g 90%
Dietary Fiber 45.1g 180%
Sugars 103.61g | ABOVE RECOMMENDED LIMIT: 25g 414%
Protein 75.64g
Vitamin A 211%
Vitamin C 60%
Calcium 134%
Iron 87%
*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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