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A 1978-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: 1978
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A 1978 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

1978 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 1978-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
43 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
207 mg - INF%
Total sodium in this plan:
1654 mg - INF%
Total carbohydrates in this plan:
296 g - INF%
Total dietary fiber in this plan:
28 g - INF%
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 the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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 1978 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
124 - 173
 
CARBS
40 - 60%
%
Range in Grams
198 - 297
 
FAT
15 - 25%
%
Range in Grams
33 - 55
Based on
Selected Ratio		   Calculated Protein Limit
148 g		   Calculated Carbs Limit
247 g		   Calculated Fat Limit
44 g
Breakfast
638 Calories
  37.02   85.09   17.73
Lunch
771 Calories
  65.75   106.76   9.22
Dinner
200 Calories
  4.56   19.43   13.18
Snack
369 Calories
  6.9   85.2   2.53
TOTAL  
114 g
Below Range
124 - 173
 
296 g
Within Range
198 - 297
 
43 g
Within 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 Cheddar Cheese - 1 slice cheddar cheese, Coffee - 1 cup (6 fl oz) coffee, Honey - 1 tsp honey, Oats - Oats, Toast - 1 regular slice toast, Turkey Bacon - 1 slice Organic Turkey Bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Ioanna chose Brown Rice - 1/4 cup Whole Grain Brown Rice, ChickenBreast - 1 medium breast, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Ioanna chose Avocados - 1/4 avocado, Olive Oil - 1 tsp olive oil, Salads - Mixed Salad Greens, Tea - Herbal Tea, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For snack Ioanna chose Apples - 1 medium appl, Cereal - Instant Oats Cereal, Iced Tea - Pure Leaf Iced Tea Lemon, Raisins - 1/4 cup raisin, 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 1978 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: Nov 21st, 2023

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 1978 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 124 - 173 114 Fail
CARBS 198 - 297 296 Pass
FAT 33 - 55 43 Pass
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 124 - 173 114 Fail
CARBS 148 - 247 296 Fail
FAT 55 - 77 43 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 198 - 247 114 Fail
CARBS 50 - 99 296 Fail
FAT 66 - 88 43 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1978 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1978 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 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
Cheddar Cheese - 1 slice cheddar cheese 1 48 6.82g 0.53g 1.96g
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
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
Turkey Bacon - 1 slice Organic Turkey Bacon 1 35 6g 0 1.5g
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: 638 37.02g 85.09g 17.73g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 3 480 12g 105g 3g
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
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
  Total: 771 65.75g 106.76g 9.22g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/4 avocado 1 80 1g 4.29g 7.37g
Olive Oil - 1 tsp olive oil 1 40 0 0 4.5g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 1 69 2.72g 12.91g 1.18g
  Total: 200 4.56g 19.43g 13.18g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Cereal - Instant Oats Cereal 1 129 5.43g 22.44g 2.13g
Iced Tea - Pure Leaf Iced Tea Lemon 1 60 0 15g 0
Raisins - 1/4 cup raisin 1 108 1.11g 28.7g 0.17g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 369 6.9g 85.2g 2.53g
  Total: 1978 114.23g 296.48g 42.66g
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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 1978  Calories from Fat 384
% Daily Value*
Total Fat 42.66g INF%
Saturated Fat 11.7g INF%
Polyunsaturated Fat 6.36g  
Monounsaturated Fat 16.35g
Cholesterol 207mg INF%
Sodium 1654mg INF%
Potassium 0mg  
Total Carbohydrates 296.48g INF%
Dietary Fiber 28g INF%
Sugars 73.74g | ABOVE RECOMMENDED LIMIT: 25g‏ 295%
Protein 114.23g
Vitamin A 4%
Vitamin C 49%
Calcium 103%
Iron 127%
*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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