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A 2140-calorie diabetic diet by Jorge from Houston, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

2100-Calorie Diabetic Diet Plans

A 2100-Calorie Diabetic Diet plan created by Jorge

2100-Calorie Diet
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Jorge
(Male)
Texas, United States
Total Calories: 2140
1. 2140-Calorie Diet Plan A 2140 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 2140 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

2140 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 2140-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 - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
81 g - 101%
Total saturated fat in this plan:
20 g - 80%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
196 mg - 65%
Total sodium in this plan:
2295 mg - 96%
Total carbohydrates in this plan:
233 g - 78%
Total dietary fiber in this plan:
47 g - 158%
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 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 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 2140 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
134 - 187
 
CARBS
40 - 60%
%
Range in Grams
214 - 321
 
FAT
15 - 25%
%
Range in Grams
36 - 59
Based on
Selected Ratio
  Calculated Protein Limit
161 g
  Calculated Carbs Limit
268 g
  Calculated Fat Limit
48 g
Breakfast
591 Calories
  46.25   61.86   20.06
Lunch
1054 Calories
  70.05   110.21   39.02
Dinner
495 Calories
  23.5   61.1   21.49
Snack
0 Calories
  0   0   0
TOTAL  
140 g
Within Range
134 - 187
 
233 g
Within Range
214 - 321
 
81 g
Above Range
36 - 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

Jorge created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jorge chose Almond Milk - 1 cup almond milk, Egg Whites - 1 large egg white, Olive Oil - 1 tbsp olive oil, Orange Juice - Regular Orange Juice, Protein Powder - 100% Whey Protein Powder, Spinach - 1 cup spinach, Vegetable Juice - Mixed Vegetable Juice, Water - 1 cup (8 fl oz) water. For lunch Jorge chose Bananas - 1 medium banana, Broth - 1 tsp broth, ChickenBreast - 1 cup chickenbreast, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Nutrition Drinks - Ready-to-Drink Meal Replacement, Olive Oil - 1 tbsp olive oil, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water. For dinner Jorge chose Almond Milk - 1 cup almond milk, Cereal - Golean Crunch! Protein & High Fiber Cereal, Cream Cheese - 1 tbsp cream cheese, Raisin Bread - 1 regular slice raisin bread, Vegetable Juice - Mixed Vegetable Juice, Water - 1 cup (8 fl oz) water. For snack Jorge chose Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2100-calorie meal plan, Jorge's total caloric consumption added to 2140 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jorge 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: Mar 1st, 2014


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 2140 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 134 - 187 140 Pass
CARBS 214 - 321 233 Pass
FAT 36 - 59 81 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 134 - 187 140 Pass
CARBS 161 - 268 233 Pass
FAT 59 - 83 81 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 214 - 268 140 Fail
CARBS 54 - 107 233 Fail
FAT 71 - 95 81 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2140 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 2140 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
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Egg Whites - 1 large egg white 3 51 10.8g 0.72g 0.18g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Orange Juice - Regular Orange Juice 1 112 1.74g 25.79g 0.5g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Vegetable Juice - Mixed Vegetable Juice 2 142 7.34g 29.86g 1.18g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 591 46.25g 61.86g 20.06g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Broth - 1 tsp broth 1 11 0.43g 1.69g 0.36g
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 2 236 10.42g 47.64g 0.54g
Nutrition Drinks - Ready-to-Drink Meal Replacement 1 174 8.68g 27.03g 3.47g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1054 70.05g 110.21g 39.02g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 40 1.51g 1.4g 3.58g
Cereal - Golean Crunch! Protein & High Fiber Cereal 1 160 13g 30g 1g
Cream Cheese - 1 tbsp cream cheese 3 153 3.27g 1.17g 15.18g
Raisin Bread - 1 regular slice raisin bread 1 71 2.05g 13.6g 1.14g
Vegetable Juice - Mixed Vegetable Juice 1 71 3.67g 14.93g 0.59g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 495 23.5g 61.1g 21.49g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 0 0 0 0
  Total: 2140 139.8g 233.17g 80.57g
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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 2140  Calories from Fat 725
% Daily Value*
Total Fat 80.57g 101%
Saturated Fat 19.95g 80%
Polyunsaturated Fat 14.1g  
Monounsaturated Fat 40.25g
Cholesterol 196mg 65%
Sodium 2295mg 96%
Potassium 0mg  
Total Carbohydrates 233.17g 78%
Dietary Fiber 47.3g 158%
Sugars 106.99g | ABOVE RECOMMENDED LIMIT: 37.5g 285%
Protein 139.8g
Vitamin A 392%
Vitamin C 602%
Calcium 111%
Iron 133%
*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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