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A 2129-calorie diabetic diet by Jake from Bournemouth, United Kingdom. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

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A 2100-Calorie Diabetic Diet plan created by Jake

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Jake
(Male)
England, United Kingdom
Total Calories: 2129
1. 1400-Calorie Diet Plan A 1400 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 2129-Calorie Diet Plan A 2129 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 2129 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

2129 Calories Diet Meal Plan

2100-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2129-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
66 g - 127%
Total saturated fat in this plan:
23 g - 146%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
318 mg - 133%
Total sodium in this plan:
3509 mg - 183%
Total carbohydrates in this plan:
247 g - 103%
Total dietary fiber in this plan:
37 g - 186%
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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2129 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
133 - 186
 
CARBS
40 - 60%
%
Range in Grams
213 - 319
 
FAT
15 - 25%
%
Range in Grams
35 - 59
Based on
Selected Ratio
  Calculated Protein Limit
160 g
  Calculated Carbs Limit
266 g
  Calculated Fat Limit
47 g
Breakfast
471 Calories
  7   111.46   2.97
Lunch
313 Calories
  35.03   20.12   9.32
Lunch
313 Calories
  35.03   20.12   9.32
Dinner
1017 Calories
  99.89   45.11   46.97
Dinner
1017 Calories
  99.89   45.11   46.97
Snack
328 Calories
  4.76   70.42   6.54
Snack
328 Calories
  4.76   70.42   6.54
TOTAL  
286 g
Above Range
133 - 186
 
383 g
Above Range
213 - 319
 
129 g
Above Range
35 - 59
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 2100-calorie diet meal plan?
Print

Jake created a meal plan that includes a plan for breakfast, lunch, lunch, dinner, dinner, snack and snack. For breakfast Jake chose Bananas - 1 medium banana, Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS, Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jake chose Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Fish - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Jake chose Cheddar Cheese - 1/4 cup diced cheddar cheese, Corn Chips - Fat Free Tortilla Corn Chips, Fish - Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jake chose Asparagus - 1 cup asparagu, Beef - 1 small steak, Kidney Beans - 1 cup kidney bean, Water - 16 fl oz Bottled Water. For dinner Jake chose Asparagus - 1 cup asparagu, Beef - 1 small steak, Kidney Beans - 1 cup kidney bean, Water - 16 fl oz Bottled Water. For snack Jake chose Almonds - 10 almonds, Grapes - 1/2 cup grap, Pineapples - Pineapple in Juice Pack, Water - 16 fl oz Bottled Water. For snack Jake chose Almonds - 10 almonds, Grapes - 1/2 cup grap, Pineapples - Pineapple in Juice Pack, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Jake's total caloric consumption added to 2129 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jake 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 2100-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 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 2129 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 133 - 186 147 Pass
CARBS 213 - 319 247 Pass
FAT 35 - 59 66 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 133 - 186 147 Pass
CARBS 160 - 266 247 Pass
FAT 59 - 83 66 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 213 - 266 147 Fail
CARBS 53 - 107 247 Fail
FAT 71 - 95 66 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2129 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 2129 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
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Cereal - GENERAL MILLS MULTIGRAIN CHEERIOS 2 220 4g 48g 2g
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 471 7g 111.46g 2.97g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Corn Chips - Fat Free Tortilla Corn Chips 1 83 2.11g 16.41g 1.02g
Fish - Tuna Fish in Water 2 146 26.76g 0 3.36g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 35.03g 20.12g 9.32g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Corn Chips - Fat Free Tortilla Corn Chips 1 83 2.11g 16.41g 1.02g
Fish - Tuna Fish in Water 2 146 26.76g 0 3.36g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 313 35.03g 20.12g 9.32g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Beef - 1 small steak 2 772 83.5g 0 45.94g
Kidney Beans - 1 cup kidney bean 1 218 13.44g 39.91g 0.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1017 99.89g 45.11g 46.97g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Beef - 1 small steak 2 772 83.5g 0 45.94g
Kidney Beans - 1 cup kidney bean 1 218 13.44g 39.91g 0.87g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1017 99.89g 45.11g 46.97g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Grapes - 1/2 cup grap 2 110 1.16g 28.96g 0.26g
Pineapples - Pineapple in Juice Pack 1 149 1.05g 39.09g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 328 4.76g 70.42g 6.54g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Grapes - 1/2 cup grap 2 110 1.16g 28.96g 0.26g
Pineapples - Pineapple in Juice Pack 1 149 1.05g 39.09g 0.2g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 328 4.76g 70.42g 6.54g
  Total: 3787 286.36g 382.76g 128.63g
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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 2129  Calories from Fat 592
% Daily Value*
Total Fat 65.8g 127%
Saturated Fat 23.38g 146%
Polyunsaturated Fat 6.93g  
Monounsaturated Fat 26.03g
Cholesterol 318mg 133%
Sodium 3509mg 183%
Potassium 0mg  
Total Carbohydrates 247.11g 103%
Dietary Fiber 37.1g 186%
Sugars 117.32g | ABOVE RECOMMENDED LIMIT: 37.5g 313%
Protein 146.68g
Vitamin A 46%
Vitamin C 139%
Calcium 88%
Iron 178%
*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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