Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Maintaining a healthy diet and following a diabetes meal plan can help.
Following a diabetes meal plan may help a person ensure variety in their diet and assist them in reaching or maintaining a moderate weight.
This article provides two 7-day meal plans suitable for people on a
However, no one plan will suit everyone. Ultimately, it is best for each person to work out their own meal plan with help from a doctor or dietitian.
A diabetes meal plan may help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new ideas to the diet.
However, these meal plans may not provide enough calories for some people, including individuals who are very physically active, people who are pregnant or breast- or chestfeeding, and those with certain health conditions.
Additionally, a low calorie diet can be restrictive and may make it more challenging to meet nutritional needs. Therefore, careful planning is essential.
The following plans include the number of carbohydrates for each meal and each day, based on calculations by the
A person should consult a doctor or dietitian about whether the amounts below are suitable for them. If needed, they can make adjustments by modifying portion sizes or adding extra snacks or meals.
People with diabetes can enjoy a healthy, varied diet that helps with managing blood sugar levels.
Developing this type of diet involves:
- balancing carbohydrates, proteins, and fats to meet dietary goals
- measuring portions accurately
- planning ahead
With this in mind, the following steps may help a person put together a healthy 7-day meal plan:
- Note daily targets for calories and carbohydrates.
- Determine how many portions of carbohydrates and other food components will meet those targets.
- Divide those portions among a day’s meals and snacks.
- Review the rankings of favorite and familiar foods and try to incorporate them into meals, considering the information above.
- Use
exchange lists and other resources to fill out a daily schedule. Exchange lists group foods according to the number of carbs they contain, making it simpler to swap one food type for another. They may also group foods with similar levels of fats and proteins and include subcategories. - Plan meals to maximize ingredient use, such as by having roast chicken one day and chicken soup the next.
- Repeat the process for each day of the week.
- Monitor blood sugar levels daily and weight regularly to see if the plan is producing the desired results.
Factors affecting dietary choices for people with diabetes include:
- balancing carbohydrate intake with activity levels and the use of insulin and other medications
- consuming plenty of fiber to
help manage blood sugar levels - limiting highly processed carbohydrates and foods with added sugars
- understanding how dietary choices can affect complications of diabetes, such as high blood pressure
- managing weight
- taking into account individual treatment plans and recommendations from a doctor or dietitian
Incorporating the various methods below may help when creating a diabetes meal plan.
Weight management
There appears to be a
One way to manage weight may be by counting calories. The number of calories a person needs each day will depend on factors such as:
- blood glucose targets
- activity levels
- height
- sex
- specific plans to lose, gain, or maintain weight
- the use of insulin and other medications
- preferences
- budget
Various dietary approaches can help a person reach and maintain a moderate weight, and not all of them involve counting calories.
The
The DASH diet aims to improve blood pressure levels in people with hypertension, but
A doctor or dietitian can offer further guidance about weight management.
The plate method
Getting the right nutritional content from food is important for everyone.
The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals. The
- 50% nonstarchy vegetables
- 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey
- 25% high fiber carbohydrates, such as whole grains or legumes
A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk.
Some oils can be healthy and low in carbs, but high in calories. A person can use these oils to prepare food and add flavor, but it is important to consume them in moderation.
Limited amounts of monounsaturated fats, such as olive and canola oils and avocado, can support health, as can limited amounts of polyunsaturated fats, such as sesame seeds and nuts.
Saturated fats — present in coconut oil, animal fats, and dairy products —
Current
- 45–65% of an adult’s calories come from carbohydrates
- fewer than 10% come from added sugar
- 20–35% come from fat, with fewer than 10% of these coming from saturated fat
- 10–35% come from protein
A person can ask a doctor if these guidelines are suitable. Some people with diabetes may need a lower carb intake to manage their blood sugar well.
Carbohydrate control
According to the
Experts no longer recommend a standard carb intake for people with diabetes, as each person has different requirements. The type of carb can also affect the amount a person can eat. Highly processed carbs and sugars can raise blood glucose levels quickly without offering any nutritional benefits.
Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of
It is best to speak with a doctor about how many and what type of carbs to consume and how to distribute them throughout the day.
Glycemic index
The
Foods with high GI scores increase blood sugar levels rapidly. These foods include sugars and other highly processed carbs. Foods with low scores contain no or few carbs or contain fiber, which the body does not absorb as quickly as processed carbs.
Here are some examples of carbohydrate-rich foods and their GI scores:
- low GI (scores of 55 or less): whole wheat bread that is 100% stone-ground, sweet potato with the skin, most fruits, whole oats
- medium GI (56–69): quick oats, brown rice, whole wheat pita bread
- high GI (70 and above): white bread, russet potatoes, candies, white rice, melon
The 1,200 calorie per day plan consists of the following meals and snacks:
Monday
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.
Lunch: Mexican bowl: Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa. Total carbs: 30.
Snack: Twenty 1-gram baby carrots with 2 tbsp hummus. Total carbs: 21.
Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.
Total carbs for the day: 125.
Tuesday
Breakfast: Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: 34.
Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing. Total carbs: 52.
Snack: One small peach diced into one-third cup of 2% cottage cheese. Total carbs: 16.
Dinner: Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.
Total carbs for the day: 140.
Wednesday
Breakfast: Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans. Total carbs: 34.
Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 40.
Snack: 1 cup unsweetened kefir. Total carbs: 12.
Dinner: Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 34.
Total carbs for the day: 120.
Thursday
Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed. Total carbs: 44.
Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries. Total carbs: 23.
Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.
Dinner: Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.
Total carbs for the day: 126.
Friday
Breakfast: One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.
Lunch: Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.
Dinner: 2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.
Total carbs for the day: 133.
Saturday
Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.
Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.
Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41.
Total carbs for the day: 157.
Sunday
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.
Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30.
Snack: One small grapefruit, 1 oz almonds. Total carbs: 26.
Dinner: Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.
Total carbs for the day: 116.
Monday
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.
Lunch: Mexican bowl: One-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa. Total carbs: 43.
Snack: Twenty 10-gram baby carrots with 2 tbsp hummus. Total carbs: 21.
Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.
Snack: 1 cup cucumber, 2 tsp tahini. Total carbs: 3.
Total carbs for the day: 141.
Tuesday
Breakfast: Three-quarter cup blueberries, 1 cup cooked oatmeal, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39.
Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low fat French dressing. Total carbs: 49.
Snack: One small peach diced into one-third of a cup of 2% fat cottage cheese. Total carbs: 16.
Dinner: Mediterranean couscous: Two-thirds cup cooked whole wheat couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.
Snack: One apple with 2 tsp almond butter. Total carbs: 16.
Total carbs for the day: 158.
Wednesday
Breakfast: One cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43.
Lunch: Sandwich: Two regular slices 100% whole wheat bread, 1 tbsp plain Greek nonfat yogurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 43.
Snack: 1 cup unsweetened kefir. Total carbs: 12.
Dinner: Half a cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 47.
Snack: Twenty peanuts, 1 cup carrots. Total carbs: 15.
Total carbs for the day: 160.
Thursday
Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: 44.
Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: 23.
Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.
Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.
Snack: 1 cup celery, 1.5 tsp peanut butter. Total carbs: 6.
Total carbs for the day: 132.
Friday
Breakfast: One-third cup Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.
Lunch: Salad: A quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.
Dinner: 3 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.
Snack: Half cup vegetable juice, 10 stuffed green olives. Total carbs: 24.
Total carbs for the day: 157.
Saturday
Breakfast: 1 cup low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.
Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 4 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 76.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.
Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 48.
Snack: Half a small avocado drizzled with hot sauce. Total carbs: 9.
Total carbs for the day: 179.
Sunday
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1.5 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.
Lunch: One small whole wheat pita pocket, half cup cucumber, half cup tomatoes, half cup cooked lentils, half cup leafy greens, 3 tbsp salad dressing. Total carbs: 30.
Snack: One medium apple, 1 oz pumpkin seeds. Total carbs: 26.
Dinner: 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.
Snack: Sixteen pistachios, 1 cup jicama. Total carbs: 15.
Total carbs for the day: 131.
Fruit is highly nutritious and can generally fit into a balanced diet for people with diabetes. However, people should be sure to consider the carbohydrate content of fruits and adjust their diet as needed.
According to the American Diabetes Association, a person should opt for fresh, canned, or frozen fruits. They should also look for those that are free of added sugars where possible.
While people can also enjoy dried fruit and 100% fruit juice in moderation, these may not be as filling as whole fruits.
Certain fruits may also have a higher glycemic index, including:
- pineapples
- ripe bananas
- some dried fruits, such as dates
- watermelon
Though a person can include these in a healthy diet plan for diabetes, experts recommend monitoring portion sizes to prevent spikes in blood sugar levels.
A person can use all of the above strategies to create a diabetes meal plan.
For example, food exchange lists can help ensure nutritional content, while the plate method may help when determining portion sizes. Counting carbs and checking GI rankings can help ensure a person’s diet is balanced and nutritious.
Q:
“It can be hard to follow a diet plan precisely if you don’t have time for careful shopping and cooking. What is the main thing to keep in mind?”
A:
“To simplify meal planning when venturing away from a set plan, I recommend making a batch meal and following the plate method for portioning.
For example, cook four pieces of salmon, 8 cups of broccoli, and a batch — at least 2 cups — of a high fiber carb like beans. Each portioned meal would then be a piece of salmon, 2 cups of broccoli and a half-cup of beans.
This will ensure a person is maximizing their nutrition and managing carbohydrate intake while not having to spend an excessive amount of time cooking a new meal each night.”
There are a number of factors for a person with diabetes to consider when planning meals. A premade meal plan can help, but people may need to adjust it to meet their specific needs.
A doctor will prepare a treatment plan for diabetes, which will include targets for healthy eating. The American Diabetes Association also provides a meal planning system that may help with developing a suitable diet.