Custom Food Search 100-Calorie Snacks We Got Two Words For You! Font:
Home > Diabetic Diet > 2100 Calorie Diabetic Diet Meal Plans > 2100-Calorie Diabetic Diet Meal Plan 177
A 2164-calorie diabetic diet by Pat from Montreal, Canada. 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 Pat

2100-Calorie Diet
Meal Plans
Meal Plans by:


Pat
(Male)
Québec, Canada
Total Calories: 2164
1. 2164-Calorie Diet Plan A 2164 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 2491-Calorie Diet Plan
See Meal Plans by Other Members
Other Meal Plans by Members
Select any member meal plan below
1000-Calorie Diet (241)
1100-Calorie Diet (405)
1200-Calorie Diet (431)
1300-Calorie Diet (311)
1400-Calorie Diet (258)
1500-Calorie Diet (196)
1600-Calorie Diet (141)
1700-Calorie Diet (127)
1800-Calorie Diet (106)
1900-Calorie Diet (83)
2000-Calorie Diet (45)
2100-Calorie Diet (44)
2200-Calorie Diet (30)
2300-Calorie Diet (34)
2400-Calorie Diet (32)
2500+ Calorie Diet (132)
A 2164 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

2164 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 2164-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
48 g - 58%
Total saturated fat in this plan:
18 g - 69%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
292 mg - 94%
Total sodium in this plan:
3405 mg - 136%
Total carbohydrates in this plan:
192 g - 62%
Total dietary fiber in this plan:
19 g - 61%
Total Fat. Total Fat. in this meal plan is at or below 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 the meal plan exceeds the 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 does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2164 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
135 - 189
 
CARBS
40 - 60%
%
Range in Grams
217 - 325
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
162 g
  Calculated Carbs Limit
271 g
  Calculated Fat Limit
48 g
Breakfast
450 Calories
  30.72   63.26   8.24
Lunch
453 Calories
  47.63   42.18   9.29
Dinner
377 Calories
  52.19   9.9   14.23
Snack
884 Calories
  114.85   76.7   16.17
TOTAL  
245 g
Above Range
135 - 189
 
192 g
Below Range
217 - 325
 
48 g
Within Range
36 - 60
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

Pat created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Pat chose Breakfast Items - 1 cup Oatmeal, Egg Whites - 1 Cooked Egg White, Fish Oil - Sardine Fish Oil, Orange Juice - California Orange Juice from Concentrate, Skim Milk - 1 cup skim milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Pat chose ChickenBreast - 1 cup chickenbreast, Rice - Flavored Brown Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Pat chose Broccoli - 1 cup chopped broccoli, Steak - 1 medium steak, Water - 16 fl oz Bottled Water. For snack Pat chose Apples - 1 medium appl, Protein Powder - 100% Chocolate Whey Protein Powder, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 2100-calorie meal plan, Pat's total caloric consumption added to 2164 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Pat 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: Nov 14th, 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 2164 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 135 - 189 245 Fail
CARBS 217 - 325 192 Fail
FAT 36 - 60 48 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 135 - 189 245 Fail
CARBS 162 - 271 192 Pass
FAT 60 - 84 48 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 217 - 271 245 Pass
CARBS 54 - 108 192 Fail
FAT 72 - 96 48 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2164 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2164 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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:
2100-Calorie Diabetic Diet Plans Add this to my Meal Plans
Breakfast:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Breakfast Items - 1 cup Oatmeal 1 145 6.06g 25.37g 2.39g
Egg Whites - 1 Cooked Egg White 4 68 14.32g 0.96g 0.24g
Fish Oil - Sardine Fish Oil 1 41 0 0 4.5g
Orange Juice - California Orange Juice from Concentrate 1 110 1.99g 25.05g 0.67g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 450 30.72g 63.26g 8.24g
Lunch:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Rice - Flavored Brown Rice 1 232 6.1g 42.18g 4.51g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 453 47.63g 42.18g 9.29g
Dinner:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 85 5.69g 9.9g 3.89g
Steak - 1 medium steak 1 292 46.5g 0 10.34g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 377 52.19g 9.9g 14.23g
Snack:
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Protein Powder - 100% Chocolate Whey Protein Powder 4 520 104g 12g 8g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 884 114.85g 76.7g 16.17g
  Total: 2164 245.39g 192.04g 47.93g
Rate this Meal Plan:

Rated By: 12
Rating: 2
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.
Back to 2100 Calorie Diet Plans  |  Back to Member Meals Main
Feel free to post your thoughts about this 2164 Calorie Diet Plan
 Top of Page
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 2164  Calories from Fat 431
% Daily Value*
Total Fat 47.93g 58%
Saturated Fat 17.97g 69%
Polyunsaturated Fat 6.88g  
Monounsaturated Fat 14.32g
Cholesterol 292mg 94%
Sodium 3405mg 136%
Potassium 0mg  
Total Carbohydrates 192.04g 62%
Dietary Fiber 19.1g 61%
Sugars 81.49g | ABOVE RECOMMENDED LIMIT: 37.5g 217%
Protein 245.39g
Vitamin A 9%
Vitamin C 316%
Calcium 141%
Iron 62%
*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
Did you know?

You can adopt any meal plan created by our members.

You can adopt any meal plan in its entirety or choose select items individually by clicking on the item name seen with a dashed underline. Customize your selections further to fit your preferences.

Simply click on "Add this to my Meal Plans"

Benefits:
  • Get new ideas
  • Save time
  • Add variety

Of course, you can also create a custom personal meal plan from scratch, if you wish.

Get started with our meal planner.