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A 2900-calorie diabetic diet by Melissa from Fort Worth, United States. Explore this diabetic diet plan, adopt it as is or customize it to fit your personal diabetic diet.

2900-Calorie Diabetic Diet Plans

A 2900-Calorie Diabetic Diet plan created by Melissa

2900-Calorie Diet
Meal Plans
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Melissa
(Female)
Texas, United States
Total Calories: 2900
1. 1450-Calorie Diet Plan A 1450 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
2. 2900-Calorie Diet Plan A 2900 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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A 2900 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic dietDisclaimer

2900 Calories Diet Meal Plan

2900-Calorie Diabetic Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2900-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
68 g - 140%
Total saturated fat in this plan:
10 g - 68%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
402 mg - 179%
Total sodium in this plan:
6766 mg - 376%
Total carbohydrates in this plan:
369 g - 164%
Total dietary fiber in this plan:
63 g - 338%
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 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 2900 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
181 - 254
 
CARBS
40 - 60%
%
Range in Grams
290 - 435
 
FAT
15 - 25%
%
Range in Grams
48 - 81
Based on
Selected Ratio
  Calculated Protein Limit
218 g
  Calculated Carbs Limit
363 g
  Calculated Fat Limit
64 g
Breakfast
392 Calories
  6.38   97.16   1.8
Lunch
768 Calories
  89.2   91.4   2.6
Dinner
1292 Calories
  97.94   87.8   62.88
Snack
448 Calories
  25.44   92.24   0.92
TOTAL  
219 g
Within Range
181 - 254
 
369 g
Within Range
290 - 435
 
68 g
Within Range
48 - 81
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 2900-calorie diet meal plan?
Print

Melissa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Melissa chose Bananas - 1 large banana, Carrots - 1 medium carrot, Water - 1 cup (8 fl oz) water. For lunch Melissa chose Asparagus - 1 large Spear, Brown Rice - 1 cup Organic Brown Rice, Chicken - Skinless Chicken Grilled Chicken Breast, Water - 1 cup (8 fl oz) water. For dinner Melissa chose Broccoli - 1 cup chopped broccoli, Brown Rice - 1 cup Organic Brown Rice, Olive Oil - Organic Extra Virgin Olive Oil, Salmon - Wild Atlantic, Salt - 1 tsp salt, Water - 1 cup (8 fl oz) water. For snack Melissa chose Apples - 1 medium appl, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Light n Fit Greek.

With all the food items consumed during the day using this 2900-calorie meal plan, Melissa's total caloric consumption added to 2900 which is perfectly within the limit of this 2900-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Melissa 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 2900-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: Oct 23rd, 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 2900 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 181 - 254 219 Pass
CARBS 290 - 435 369 Pass
FAT 48 - 81 68 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 181 - 254 219 Pass
CARBS 218 - 363 369 Fail
FAT 81 - 113 68 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 290 - 363 219 Fail
CARBS 73 - 145 369 Fail
FAT 97 - 129 68 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2900 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 .
  • Food items such as . etc... would potentially add more nutritional value to this 2900 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, 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
Bananas - 1 large banana 2 242 2.96g 62.12g 0.9g
Carrots - 1 medium carrot 6 150 3.42g 35.04g 0.9g
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 392 6.38g 97.16g 1.8g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 large Spear 30 120 13.2g 23.4g 0.6g
Brown Rice - 1 cup Organic Brown Rice 2 320 8g 68g 2g
Chicken - Skinless Chicken Grilled Chicken Breast 4 328 68g 0 0
Water - 1 cup (8 fl oz) water 6 0 0 0 0
  Total: 768 89.2g 91.4g 2.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 2 170 11.38g 19.8g 7.78g
Brown Rice - 1 cup Organic Brown Rice 2 320 8g 68g 2g
Olive Oil - Organic Extra Virgin Olive Oil 2 240 0 0 28g
Salmon - Wild Atlantic 2 562 78.56g 0 25.1g
Salt - 1 tsp salt 2 0 0 0 0
Water - 1 cup (8 fl oz) water 4 0 0 0 0
  Total: 1292 97.94g 87.8g 62.88g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 4 288 1.44g 76.24g 0.92g
Water - 1 cup (8 fl oz) water 4 0 0 0 0
Yogurt - Dannon Light n Fit Greek 2 160 24g 16g 0
  Total: 448 25.44g 92.24g 0.92g
  Total: 2900 218.96g 368.6g 68.2g
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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 2900  Calories from Fat 614
% Daily Value*
Total Fat 68.2g 140%
Saturated Fat 10.22g 68%
Polyunsaturated Fat 16.92g  
Monounsaturated Fat 32.02g
Cholesterol 402mg 179%
Sodium 6766mg 376%
Potassium 0mg  
Total Carbohydrates 368.6g 164%
Dietary Fiber 63.4g 338%
Sugars 137.94g | ABOVE RECOMMENDED LIMIT: 25g 552%
Protein 218.96g
Vitamin A 1336%
Vitamin C 420%
Calcium 76%
Iron 120%
*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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