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Diabetic Meal Plans: Calorie Range - 1200 Calories

Updated on May 04, 2014
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The purpose of a Meal Plan is to guide food selection, portions and timing of meals and snacks to maintain a relatively consistent carbohydrate-protein-fat intake pattern from one day to another. At the same time, Meal Plans allow for menu variety because the food items selected can vary widely despite the consistency of the plan.

Consider a Meal Plan a blueprint or a map. It doesn't tell you which specific foods to eat for a meal, but it does tell approximately what time to take the meal, which food groups to refer to when planning the meal's menu and identifies the number of servings to take from each food group.

The Meal Plan can be an important, valuable aid in good blood sugar control. Medication schedules are typically consistent from one day to the next. Activity schedules are often routine, too. The Meal Plan is a tool to help keep dietary carbohydrate (protein and fat, too) consistent so that the best medication-activity-diet balance can be identified and better achieved.

Let start with 1200 Calories level to begin using the Diabetic Sample Menus:

Calorie Range:1200 Calories - Day 1

Breakfast

  • Cheese Omelet - Prepare in nonstick pan lightly coated with spray vegetable oil, 1/2 cup Egg Beaters, 1/2 ounce of reduced fat cheddar cheese (or reduced fat cheese - your choice), and 1 tablespoon fresh herbs, such as chives or parsley.
  • Toast - 2 slices reduced calorie, high fiber bread toasted, spread with 2 teaspoons of reduced calorie soft margarine.
  • Fruit - 1-1/3 cups cubed fresh cantaloupe.

Carbohydrate points: 3
Carbohydrate (gm): 45.5
Exchanges: 1 Bread/Starch, 1 Fruit, 1 Fat, 2 Meat- Very Lean, 1/2 Meat- Medium Fat

Lunch

  • Soup - 1 cup Health Valley Fat-Free Lentil and Carrot Soup (or substitute any lowfat or fat-free, 100 calorie per cup soup).
  • Salad - 2 cups shredded romaine lettuce with 1/8 cup of alfalfa sprouts, 5 cherry tomatoes, and 1/4 cup grated carrots. Top with 2 tablespoons of your favorite nonfat salad dressing.
  • Bread - 1/2 slice French bread with 1 teaspoon of reduced calorie tub margarine-type spread.

Carbohydrate points: 3
Carbohydrate (gm): 45.1
Exchanges: 2 Vegetable, 2 Bread/Starch, 1 Other Carbohydrate

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Hearty Beef, Rice, and Tomato Casserole - Use 1 1/2 cups of Hearty Beef, Rice, and Tomato Casserole (or similar casserole with 3 ounces of beef per serving).
  • Broccoli - Steam 1/2 cup of broccoli spears, seasoned with lemon pepper (or your choice of seasoning) and top with 1 teaspoon reduced calorie tub margarine-style spread.
  • Fruit - 1 cup fresh strawberries (or your choice of other fresh berries).

Carbohydrate points: 4
Carbohydrate (gm): 60
Exchanges: 2 Vegetable, 2-1/2 Bread/Starch, 1 Fruit, 2 Meat- Medium Fat

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 165.6
Exchanges: (does not include exchange for mid-afternoon snack). 5-1/2 Bread/Starch, 2 Fruit, 1 Other Carbohydrate, 4 Vegetable, 2 Meat- Very Lean, 2-1/2 Meat- Medium Fat, 1 Fat

Calorie Range:1200 Calories - Day 2

Breakfast

  • Cereal - 3/4 cup Post( Bran Flakes (or similar bran flake cereal)
  • Milk - 6 fluid ounces nonfat milk
  • Fruit - 1/2 medium banana, sliced

Carbohydrate points: 3
Carbohydrate (gm): 46.7
Exchanges: 1 Milk- Skim, 1 Bread/Starch, 1 Fruit

Lunch

  • Pasta Salad - Combine 1/2 cup cold cooked pasta with 1/4 cup diced red and green bell peppers, 1/4 cup pea pods, 1/4 cup chopped, blanched cauliflower (or similar vegetables of your choice), 1/2 ounce walnuts, chopped, 1 ounce light tuna, canned in water and drained. and 3 tablespoons of fat-free Italian dressing.
  • Bread - 1/2 piece of whole wheat pita bread
  • Diet Soda - 12 ounces

Carbohydrate points: 3
Carbohydrate (gm): 46.9
Exchanges: 1/2 Vegetable, 2 Bread/Starch, 1-1/2 Other Carbohydrate, 1Fat, 1 Meat- Very Lean, 1 Meat- High Fat

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Glazed Chicken with Vegetable Rice - Prepare Lean Cuisine( Glazed Chicken with Vegetable Rice.
  • Bruschetta - Toast 1 slice French bread, and cover with mixture of 1 small chopped tomato, 1 ounce of grated part skim mozzarella cheese, and 1 tablespoon of julienne fresh basil leaves. Drizzle with 2 teaspoon 2 olive oil and 1 teaspoon balsamic vinegar.
  • Fruit - 1-1/2 fresh kiwi fruit, peeled and sliced.

Carbohydrate points: 4
Carbohydrate (gm): 60
Exchanges: 2 Vegetable, 2-1/2 Bread/Starch, 1 Fruit, 2 Meat- Medium Fat

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 169.2
Exchanges: (does not include exchanges for Mid-Afternoon snack) 5-1/2 Bread/Starch, 2 Fruit, 1-1/2 Other Carbohydrate, 1 Milk- Skim, 1-1/2 Vegetable, 1 Meat- Very Lean, 2-1/2 Meat- Lean, 1 Meat- Medium Fat, 1 Meat- High Fat, 3 Fat

Calorie Range:1200 Calories - Day 3

Breakfast

  • Bagel - 1/2 of whole 3" diameter, multigrain bagel (or your personal choice), sliced, toasted, and spread with 1 tablespoon unsalted peanut butter and 2 teaspoons of low sugar fruit preserves of your choice.
  • Yogurt - 6 ounces nonfat fruit yogurt, artificially sweetened yogurt
  • Fruit - 1/2 medium orange

Carbohydrate points: 3
Carbohydrate (gm): 46.6
Exchanges: 1 Bread/Starch, 1 Fruit, 1 Milk- Skim, 1 Meat- High Fat

Lunch

  • Wrap - Prepare wrap by rolling 99% fat-free flour tortilla spread with 2 tablespoons fat-free mayonnaise-type dressing and 1 teaspoon mustard, and layers of 2 ounces of extra lean sliced 95% fat-free sliced ham, and 2 leaves of romaine lettuce.
  • Fruit - 1 small pear (or similar fruit of your personal choice).
  • Vegetable - 4 baby carrots.

Carbohydrate points: 3
Carbohydrate (gm): 46.8
Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fruit, 2 Meat- Lean

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Salmon en Papillote - On 12" square of parchment paper or aluminum foil, place 3 ounces of salmon topped with 2 lemon slices and 1/4 cup of julienne scallions (green onions). Seal packet tightly, place on baking pan, and baked in preheat 375 o F. oven for 30 minutes.
  • Couscous and Mixed Vegetables - Prepare 1/2 cup cooked whole grain couscous. Top with 1 cup of steamed chopped assorted vegetables of your choice and 1 teaspoon of reduced calorie tub margarine spread.
  • Salad - Prepare a salad with 2 cups of mixed salad greens, 1/4 julienne Belgian endive, and 1 ounce walnuts, chopped. Top with 2 tablespoons fat-free dressing of your choice.
  • Bread - 1/2 slice low calorie, high fiber bread with 1 teaspoon reduced calorie tub margarine spread.
  • Fruit - 1/2 cup fresh cantaloupe, cubed.

Carbohydrate points: 4
Carbohydrate (gm):60.9
Exchanges: 1-1/2 Vegetable, 2 Bread/Starch, 1/2 Fruit, 1-1/2 Other Carbohydrate, 2 Fat, 1 Meat- High Fat, 3 Meat- Lean

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 169.3
Exchanges: (does not include exchanges for Mid-Afternoon snack) 4 Bread/Starch, 2 Fruit, 1-1/2 Other Carbohydrate, 1 Milk- Skim, 2 Vegetable, 5 Meat- Lean, 2 Meat- High Fat, 2 Fat

Calorie Range:1200 Calories - Day 4

Breakfast

  • Hot cereal - 1 cup cooked oatmeal (or unsweetened hot cereal of your choice) prepared with 1 small apple diced, sprinkled with cinnamon and 1 tablespoon reduced calorie tub margarine spread. Sweeten with artificial sweetener to taste.
  • Milk - 4 fluid ounces of nonfat milk.

Carbohydrate points: 3
Carbohydrate (gm): 46.1
Exchanges: 2 Bread/Starch, 1 Fruit, 1 Fat, 1/2 Milk- Skim

Lunch

  • Grilled Chicken Caesar Salad - Top 2 cups of romaine lettuce with 3 ounces of thinly slices grilled, skinless chicken breast, 6 black olives, sliced and 1/8 avocado, sliced. Top with 2 tablespoons of low calorie Caesar dressing, and sprinkle with 1 teaspoon of grated Parmesan cheese.
  • Fruit - 1 small pear.

Carbohydrate points: 3
Carbohydrate (gm): 47.4
Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fruit, 1-1/2 Fat, 3 Meat- Lean

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Cheese Ravioli with Steamed Garden Vegetables - Top 1 cup of prepared cheese-filled ravioli with 1 cup assorted steamed garden vegetables. Prepare a sauce by heating 1/4 cup fat-free vegetable broth and adding your favorite herbs.
  • Bread - 1/2 slice of French bread spread with 2 teaspoons reduced calorie tub margarine-type spread.

Carbohydrate points: 4
Carbohydrate (gm): 58.2
Exchanges: 1 Vegetable, 4 Bread/Starch, 1 Fat, 1 Meat- Medium Fat

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 166.7
Exchanges: (does not include exchanges for Mid-Afternoon snack). 7 Bread/Starch, 2 Fruit, 1/2 Milk- Skim, 1-1/2 Vegetable, 3 Meat- Lean, 1 Meat- Medium Fat, 3-1/2 Fat

Calorie Range:1200 Calories - Day 5

Breakfast

  • Fruit-Topped Waffle - 2 bran, or mixed grain waffle, (such as Eggo() topped with 1 tablespoon reduced calorie tub margarine and 1 cup defrosted frozen unsweetened raspberries, sweetened with artificial sweetener to taste.

Carbohydrate points: 3
Carbohydrate (gm): 43.1
Exchanges: 2 Bread/Starch, 1 Fruit, 2 Fat

Lunch

  • Tabouli Pita Pockets - Cut 1 pita bread in half. Line ½ pocket with 1 cup salad greens and 1/2 cup of low fat tabouli. Sprinkle top with 1/2 ounce crumbled feta cheese.
  • Fruit - 1 peach (or similar fruit of your choice).

Carbohydrate points: 3
Carbohydrate (gm): 48.3
Exchanges: 2 Bread, 1 Fruit

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Teriyaki Chicken - Broil or grill 4 ounces skinless chicken breast coated with 1 tablespoon teriyaki sauce. Serve with 1/2 cup cooked rice of your choice.
  • Savory Green Beans - Steam 1 cup green beans. Prepare sauce by heating 1/4 cup vegetable broth with 1/2 teaspoon summer savory or herb of your choice. Top with 1 ounce slivered almonds.
  • Cole Slaw with Red Cabbage - Use 1 cup of Cole Slaw with Red Cabbage (or use low fat cole slaw of your choice).
  • Fruit - 1 small apple.

Carbohydrate points: 4
Carbohydrate (gm): 60.6
Exchanges: 4 Vegetables, 1 Bread/Starch, 1 Fruit, 2 Fat, 4 Meat- Lean

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 167
Exchanges: (does not include exchanges for Mid-Afternoon snack). 5 Bread/Starch, 3 Fruit, 4 Vegetable, 4 Meat- Lean, 4 Fat

Calorie Range:1200 Calories - Day 6

Breakfast

  • Yogurt - 1 cup nonfat fruited yogurt sweetened with low calorie sweetener. Sprinkle with 2 tablespoons Post( Grape nuts cereal.
  • Fruit - 1 medium peach, cut up (or similar fruit of your choice)

Carbohydrate points: 3
Carbohydrate (gm): 47.5
Exchanges: 1 Bread/Starch, 1 Fruit, 1 Milk- Skim

Lunch

  • Roast Turkey Sandwich on French Bread - Spread 1 tablespoon of light mayonnaise-type fat-free dressing and 1 tablespoon of cranberry sauce on 2 slices or 2 ounces French bread (about 150 calories), sub roll, or similar bread of your choice cut in half lengthwise. Layer 1/2 cup leaf lettuce, 1 small sliced tomato, 1/8 avocado sliced and 2 ounces of lean oven roasted turkey breast (such as Healthy Choice( brand). Serve with 1/4 of a large dill pickle.
  • Vegetable - 5 baby carrots.

Carbohydrate points: 3
Carbohydrate (gm): 46.1
Exchanges: 1-1/2 Vegetable, 2 Bread/Starch, 2 Fat, 2 Meat- Lean

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Herbed Pork Tenderloin - Use 4 ounces of Herbed Pork Tenderloin (or similar baked meat)
  • Roasted New Potatoes - Toss 2 teaspoons olive oil with 1-1/2 cups red potato wedges, fresh or frozen and season with fresh or dried herbs. Bake in the same pan as the Herbed Pork Tenderloin.
  • Tomato - Heat 1/2 cup of stewed tomatoes. Place in ovenproof pan. Place 1/4 cup croutons on top. Sprinkle with dried herbs, such as oregano or basil. Top with 2 ounces of grated low sodium, low fat cheddar cheese and 3 black olives, sliced. Heat the tomato dish under the broiler or top brown in a toaster oven until cheese is melted and bubbly.
  • Fruit - 1 cup fresh mixed berries of your choice

Carbohydrate points: 4
Carbohydrate (gm): 57.1
Exchanges: 1 Vegetable, 1-1/2 Bread/Starch, 1 Fruit, 2 Fat, 4 Meat- Very Lean, 1 Meat- Medium Fat

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 165.7
Exchanges: (does not include exchanges for Mid-Afternoon snack). 4-1/2 Bread/Starch, 2 Fruit, 1 Milk- Skim, 2-1/2 Vegetable, 4 Meat- Very Lean, 2 Meat- Lean, 1/2 Meat- Medium Fat, 4 Fat

Calorie Range:1200 Calories - Day 7

Breakfast

  • English Muffin - toast 2 halves of a wheat English muffin and spread with 1- 1/2 tablespoons of low fat cream cheese.
  • Scrambled Eggs - Spray nonstick pan with Pam( or other vegetable spray. Cook 1 cup Eggbeaters( egg substitute over medium heat until done.
  • Fruit - 1 cup cubed fresh honeydew melon.

Carbohydrate points: 3
Carbohydrate (gm): 45.7
Exchanges: 2 Bread/Starch, 1 Fruit, 1 Meat- Very Lean, 1 Meat- Medium Fat

Lunch

  • Chicken - Prepare Lean Cuisine's( Cafè Classics Herb Roasted Chicken Entrée.
  • Roast Squash and Red Pepper - Spread in a single layer on a baking pan sprayed with vegetable oil spray, 1/2 cup each thinly sliced, zucchini, summer squash and red pepper. Drizzle vegetables with 1-1/2 teaspoons olive oil and season with pepper. Bake at 400 degrees for about 20 minutes. Stir 2 or 3 times to prevent vegetables from sticking. Sprinkle with herb of your choice, such as 1 teaspoon on minced cilantro.
  • Fruit - 1/2 cup of fresh pineapple.

Carbohydrate points: 3
Carbohydrate (gm): 45.5
Exchanges: 3 Vegetable, 1 Bread/Starch, 1 Fruit, 1 Fat, 1-1/2 Meat- Lean

Mid-Afternoon Snack

1 Snack - 15 gram carbohydrate and 100 calorie snack foods.

Carbohydrate points: 1
Carbohydrate (gm): 15
Exchanges: varies with selection

Dinner

  • Pasta - Serve 1 cup of cooked pasta of your choice and top with 2 ounces cooked lean ground turkey and 1/2 cup of your favorite marinara sauce. Sprinkle with 1 tablespoon of grated Parmesan cheese.
  • Salad - Prepare a garden salad with 2 cups romaine lettuce, and 1 small tomato cut up. Top with 2 tablespoons of your favorite fat-free salad dressing.
  • Bread - 1/2 slice of Italian bread spread with 1 teaspoon reduced calorie tub margarine spread.

Carbohydrate points: 4
Carbohydrate (gm): 59.4
Exchanges: 1 Vegetable, 2-1/2 Bread/Starch, 2 Other Carbohydrate, 1 Fat, 2 Meat- Medium Fat, 1/2 Meat- Lean

Additional Snack Options

Daily Totals:
Carbohydrate points: 11
Carbohydrate (gm): 165.6
Exchanges: (does not include exchanges for Mid-Afternoon snack) 5-1/2 Bread/Starch, 2 Fruit, 2 Other Carbohydrate, 4 Vegetable, 1 Meat- Very Lean, 2 Meat- Lean, 2 Meat - Medium Fat, 2 Fat

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    • lrc7815 profile image

      Linda Crist 3 years ago from Central Virginia

      Wow, you put a lot of work into this hub and as a diabetic, I am grateful. You have given your readers so many great ideas and...good information. Great job! Voted up and sharing too.

    • yourbodyweight profile image
      Author

      yourbodyweight 3 years ago

      Thank you so much, i'll post some other menus later.

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