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A 2480-calorie diabetic diet by Darrell from Gresham, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

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A 2400-Calorie Diabetic Diet plan created by Darrell
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Darrell
(Male)
Oregon, United States
Total Calories: 2480
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A 2480 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

2480 Calories Diet Meal Plan

 2400-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2480-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 - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
123 g - 154%
Total saturated fat in this plan:
29 g - 118%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
738 mg - 246%
Total sodium in this plan:
3231 mg - 135%
Total carbohydrates in this plan:
234 g - 78%
Total dietary fiber in this plan:
34 g - 114%
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 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 2480 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
155 - 217
 
CARBS
40 - 60%
%
Range in Grams
248 - 372
 
FAT
15 - 25%
%
Range in Grams
41 - 69
Based on
Selected Ratio		   Calculated Protein Limit
186 g		   Calculated Carbs Limit
310 g		   Calculated Fat Limit
55 g
Breakfast
636 Calories
  54.03   43.25   26.84
Morningsnack
70 Calories
  6   0   5
Lunch
865 Calories
  19.06   73.18   53.46
Afternoonsnack
90 Calories
  4   2   9
Dinner
571 Calories
  13.42   91.71   14.76
Eveningsnack
88 Calories
  1.88   21.81   0.24
Bedtimesnack
160 Calories
  10   2   14
TOTAL  
108 g
Below Range
155 - 217
 
234 g
Below Range
248 - 372
 
123 g
Above Range
41 - 69
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 2400-calorie diet meal plan?
Print

Darrell created a meal plan that includes a plan for breakfast, morningsnack, lunch, afternoonsnack, dinner, eveningsnack and bedtimesnack. For breakfast Darrell chose Carrots - 1/2 cup chopped carrot, Eggs - The Wandering Hen Free range egg, Olives - 10 large, Peas - 1/4 cup pea, Potatoes - 1 small potato, Salmon - Sockeye, Water - 1 cup (8 fl oz) water. For morningsnack Darrell chose Eggs - The Wandering Hen Free range egg. For lunch Darrell chose Avocados - 1/2 avocado, Beef - 4 oz, Carrots - 1/2 cup chopped carrot, Indian - Basmati Rice, Onions - 1 tbsp chopped onion, Water - 1 cup (8 fl oz) water. For afternoonsnack Darrell chose Peanut Butter - Unsweetened Unsalted Peanut Butter. For dinner Darrell chose Beans - Garbanzo Beans (Chickpeas), Carrots - 1/2 cup chopped carrot, Celery - 1 small stalk celery, Indian - Basmati Rice, Onions - 1 tbsp chopped onion, Tahini - Tahini from Raw and Stone Ground Sesame Kernels, Water - 1 cup (8 fl oz) water. For eveningsnack Darrell chose Cherries - Red Sour Cherries in Water Pack. For bedtimesnack Darrell chose Eggs - The Wandering Hen Free range egg, Peanut Butter - Unsweetened Unsalted Peanut Butter.

With all the food items consumed during the day using this 2400-calorie meal plan, Darrell's total caloric consumption added to 2480 which is perfectly within the limit of this 2400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Darrell 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 2400-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: Dec 23rd, 2015

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 2480 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 155 - 217 108 Fail
CARBS 248 - 372 234 Fail
FAT 41 - 69 123 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 155 - 217 108 Fail
CARBS 186 - 310 234 Pass
FAT 69 - 96 123 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 248 - 310 108 Fail
CARBS 62 - 124 234 Fail
FAT 83 - 110 123 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2480 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 Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2480 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, 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
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Eggs - The Wandering Hen Free range egg 1 70 6g 0 5g
Olives - 10 large 1 48 0.4g 2.79g 4.39g
Peas - 1/4 cup pea 1 29 1.96g 5.24g 0.14g
Potatoes - 1 small potato 1 130 2.9g 29.09g 0.21g
Salmon - Sockeye 1 333 42.17g 0 16.95g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 636 54.03g 43.25g 26.84g
Morningsnack:
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Name Servings Calories Protein Carbs Total Fat
Eggs - The Wandering Hen Free range egg 1 70 6g 0 5g
  Total: 70 6g 0 5g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Beef - 4 oz 1 364 12.36g 4.47g 32.57g
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Indian - Basmati Rice 1 310 4g 53g 6g
Onions - 1 tbsp chopped onion 1 4 0.09g 1.01g 0.01g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 865 19.06g 73.18g 53.46g
Afternoonsnack:
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Name Servings Calories Protein Carbs Total Fat
Peanut Butter - Unsweetened Unsalted Peanut Butter 1 90 4g 2g 9g
  Total: 90 4g 2g 9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Beans - Garbanzo Beans (Chickpeas) 1 143 5.94g 27.14g 1.37g
Carrots - 1/2 cup chopped carrot 1 26 0.6g 6.13g 0.15g
Celery - 1 small stalk celery 1 2 0.12g 0.5g 0.03g
Indian - Basmati Rice 1 310 4g 53g 6g
Onions - 1 tbsp chopped onion 1 4 0.09g 1.01g 0.01g
Tahini - Tahini from Raw and Stone Ground Sesame Kernels 1 86 2.67g 3.93g 7.2g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 571 13.42g 91.71g 14.76g
Eveningsnack:
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Name Servings Calories Protein Carbs Total Fat
Cherries - Red Sour Cherries in Water Pack 1 88 1.88g 21.81g 0.24g
  Total: 88 1.88g 21.81g 0.24g
Bedtimesnack:
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Name Servings Calories Protein Carbs Total Fat
Eggs - The Wandering Hen Free range egg 1 70 6g 0 5g
Peanut Butter - Unsweetened Unsalted Peanut Butter 1 90 4g 2g 9g
  Total: 160 10g 2g 14g
  Total: 2480 108.39g 233.95g 123.3g
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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 2480  Calories from Fat 1110
% Daily Value*
Total Fat 123.3g 154%
Saturated Fat 29.42g 118%
Polyunsaturated Fat 21.86g  
Monounsaturated Fat 39.79g
Cholesterol 738mg 246%
Sodium 3231mg 135%
Potassium 0mg  
Total Carbohydrates 233.95g 78%
Dietary Fiber 34.1g 114%
Sugars 36.11g ‏ 96%
Protein 108.39g
Vitamin A 720%
Vitamin C 115%
Calcium 44%
Iron 94%
*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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