CloseHealthy eating is the cornerstone of diabetes management and can make all the difference in balancing your blood sugar and preventing the long-term effects of diabetes. In this healthy 1,200-calorie meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.Meals and snacksfeature fiber-rich complex carbohydrates (like whole grains, fruits and vegetables), lean protein and healthy fats while limiting refined carbs (like white bread, white rice and added sugars), saturated fats and sodium-a combination recommended for diabetes.Our Best 7-Day Diabetes Meal PlanThecarbohydratesare balanced throughout the day, with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Whether you follow this plan exactly as it’s laid out, or simply use it as inspiration for building your own meal plan for diabetes, you’ll find that eating with diabetes doesn’t need to be restrictive or complicated-this meal plan proves you can still enjoy delicious foods while keeping your blood sugar balanced. Don’t miss the helpful “Diabetes Tips” throughout for more information on eating with diabetes.Looking for more? See our7-Day 1,200-Calorie Meal Plan for Diabetes.Day 1Breakfast (303 calories, 25 g carbs)* 1 servingAvocado-Egg Toast* 1/2 cup raspberriesDiabetes Tip:The carbohydrate and fiber content of store-bought breads can vary greatly.Aim for a breadthat delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.A.M. Snack (62 calories, 15 g carbs)* 1 medium orangeLunch (363 calories, 36 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette6 seeded crackers2 Tbsp. hummusDiabetes Tip:Beans deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.P.M. Snack (75 calories, 13 g carbs)1/2 cup blueberries1/4 cup nonfat plain Greek yogurtDinner (416 calories, 47 g carbs)1 servingSmoky Maple-Mustard Salmon1/2 cup steamed green beans1 servingEasy Whole-Wheat Couscous1 tsp. olive oil1 Tbsp. sliced almonds1 Tbsp. chopped fresh parsleyCombine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.Daily Totals: 1,219 calories, 63 g protein, 136 g carbohydrates, 34 g fiber, 52 g fat, 8 g sat. fat, 1,280 mg sodium.Day 2Breakfast (251 calories, 35 g carbs)* 1 servingYogurt with Blueberries & Honey* 2 Tbsp. muesliDiabetes Tip:Rather than buying sugary flavoredyogurt, add honey or maple syrup to plain yogurt-this allows you to control the amount of sugar you’re getting. Or go with a “light” option made with zero-calorie sweeteners. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.A.M. Snack (62 calories, 12 g carbs)* 2 cups air-popped popcorn seasoned with salt to taste (1/8 tsp.)Lunch (357 calories, 41 g carbs)* 1 servingTuna, White Bean & Dill Salad* 1 medium orangeP.M. Snack (64 calories, 15 g carbs)* 1 cup raspberriesDinner (489 calories, 39 g carbs)* 1 servingRoast Chicken with Parmesan-Herb SauceDiabetes Tip:Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep yourblood sugarfrom rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Daily Totals: 1,223 calories, 85 g protein, 142 g carbohydrates, 27 g fiber, 35 g fat, 6 g sat. fat, 1,342 mg sodium.Day 3Breakfast (280 calories, 44 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped1 Tbsp. unsalted almonds, choppedGround cinnamonTop oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)Diabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content-instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you’re feeling rushed in the mornings, try this recipe forovernight oatsthat can be heated up in the microwave or pull out yourcrock potto make a bigger batch of creamy oats.A.M. Snack (90 calories, 23 g carbs)1/2 medium apple, sliced1/2 cup blueberriesLunch (256 calories, 25 g carbs)* 1 servingChipotle Ranch Egg Salad WrapsP.M. Snack (116 calories, 14 g carbs)6 seeded crackers2 Tbsp. hummusDinner (468 calories, 28 g carbs)* 1 servingPork Paprikash with Cauliflower “Rice”* 2 cups mixed salad greens dressed with 2 Tbsp.Citrus VinaigretteDiabetes Tip:While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.Daily Totals: 1,210 calories, 56 g protein, 135 g carbohydrates, 33 g fiber, 53 g fat, 9 g sat. fat, 1,498 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,200 calories. Whether you made every single meal in this plan or simply used it as a guide for healthy eating, we hope you found it inspirational, exciting and informational. Don’t miss our otherhealthy meal plans for diabetesand collection of deliciousdiabetes-friendly recipes.The Best 30-Day Diabetes Diet PlanHealthy Diabetes-Friendly RecipesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Healthy eating is the cornerstone of diabetes management and can make all the difference in balancing your blood sugar and preventing the long-term effects of diabetes. In this healthy 1,200-calorie meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.Meals and snacksfeature fiber-rich complex carbohydrates (like whole grains, fruits and vegetables), lean protein and healthy fats while limiting refined carbs (like white bread, white rice and added sugars), saturated fats and sodium-a combination recommended for diabetes.Our Best 7-Day Diabetes Meal PlanThecarbohydratesare balanced throughout the day, with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Whether you follow this plan exactly as it’s laid out, or simply use it as inspiration for building your own meal plan for diabetes, you’ll find that eating with diabetes doesn’t need to be restrictive or complicated-this meal plan proves you can still enjoy delicious foods while keeping your blood sugar balanced. Don’t miss the helpful “Diabetes Tips” throughout for more information on eating with diabetes.Looking for more? See our7-Day 1,200-Calorie Meal Plan for Diabetes.Day 1Breakfast (303 calories, 25 g carbs)* 1 servingAvocado-Egg Toast* 1/2 cup raspberriesDiabetes Tip:The carbohydrate and fiber content of store-bought breads can vary greatly.Aim for a breadthat delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.A.M. Snack (62 calories, 15 g carbs)* 1 medium orangeLunch (363 calories, 36 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette6 seeded crackers2 Tbsp. hummusDiabetes Tip:Beans deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.P.M. Snack (75 calories, 13 g carbs)1/2 cup blueberries1/4 cup nonfat plain Greek yogurtDinner (416 calories, 47 g carbs)1 servingSmoky Maple-Mustard Salmon1/2 cup steamed green beans1 servingEasy Whole-Wheat Couscous1 tsp. olive oil1 Tbsp. sliced almonds1 Tbsp. chopped fresh parsleyCombine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.Daily Totals: 1,219 calories, 63 g protein, 136 g carbohydrates, 34 g fiber, 52 g fat, 8 g sat. fat, 1,280 mg sodium.Day 2Breakfast (251 calories, 35 g carbs)* 1 servingYogurt with Blueberries & Honey* 2 Tbsp. muesliDiabetes Tip:Rather than buying sugary flavoredyogurt, add honey or maple syrup to plain yogurt-this allows you to control the amount of sugar you’re getting. Or go with a “light” option made with zero-calorie sweeteners. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.A.M. Snack (62 calories, 12 g carbs)* 2 cups air-popped popcorn seasoned with salt to taste (1/8 tsp.)Lunch (357 calories, 41 g carbs)* 1 servingTuna, White Bean & Dill Salad* 1 medium orangeP.M. Snack (64 calories, 15 g carbs)* 1 cup raspberriesDinner (489 calories, 39 g carbs)* 1 servingRoast Chicken with Parmesan-Herb SauceDiabetes Tip:Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep yourblood sugarfrom rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Daily Totals: 1,223 calories, 85 g protein, 142 g carbohydrates, 27 g fiber, 35 g fat, 6 g sat. fat, 1,342 mg sodium.Day 3Breakfast (280 calories, 44 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped1 Tbsp. unsalted almonds, choppedGround cinnamonTop oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)Diabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content-instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you’re feeling rushed in the mornings, try this recipe forovernight oatsthat can be heated up in the microwave or pull out yourcrock potto make a bigger batch of creamy oats.A.M. Snack (90 calories, 23 g carbs)1/2 medium apple, sliced1/2 cup blueberriesLunch (256 calories, 25 g carbs)* 1 servingChipotle Ranch Egg Salad WrapsP.M. Snack (116 calories, 14 g carbs)6 seeded crackers2 Tbsp. hummusDinner (468 calories, 28 g carbs)* 1 servingPork Paprikash with Cauliflower “Rice”* 2 cups mixed salad greens dressed with 2 Tbsp.Citrus VinaigretteDiabetes Tip:While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.Daily Totals: 1,210 calories, 56 g protein, 135 g carbohydrates, 33 g fiber, 53 g fat, 9 g sat. fat, 1,498 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,200 calories. Whether you made every single meal in this plan or simply used it as a guide for healthy eating, we hope you found it inspirational, exciting and informational. Don’t miss our otherhealthy meal plans for diabetesand collection of deliciousdiabetes-friendly recipes.The Best 30-Day Diabetes Diet PlanHealthy Diabetes-Friendly RecipesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Healthy eating is the cornerstone of diabetes management and can make all the difference in balancing your blood sugar and preventing the long-term effects of diabetes. In this healthy 1,200-calorie meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.Meals and snacksfeature fiber-rich complex carbohydrates (like whole grains, fruits and vegetables), lean protein and healthy fats while limiting refined carbs (like white bread, white rice and added sugars), saturated fats and sodium-a combination recommended for diabetes.Our Best 7-Day Diabetes Meal PlanThecarbohydratesare balanced throughout the day, with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Whether you follow this plan exactly as it’s laid out, or simply use it as inspiration for building your own meal plan for diabetes, you’ll find that eating with diabetes doesn’t need to be restrictive or complicated-this meal plan proves you can still enjoy delicious foods while keeping your blood sugar balanced. Don’t miss the helpful “Diabetes Tips” throughout for more information on eating with diabetes.Looking for more? See our7-Day 1,200-Calorie Meal Plan for Diabetes.Day 1Breakfast (303 calories, 25 g carbs)* 1 servingAvocado-Egg Toast* 1/2 cup raspberriesDiabetes Tip:The carbohydrate and fiber content of store-bought breads can vary greatly.Aim for a breadthat delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.A.M. Snack (62 calories, 15 g carbs)* 1 medium orangeLunch (363 calories, 36 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette6 seeded crackers2 Tbsp. hummusDiabetes Tip:Beans deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.P.M. Snack (75 calories, 13 g carbs)1/2 cup blueberries1/4 cup nonfat plain Greek yogurtDinner (416 calories, 47 g carbs)1 servingSmoky Maple-Mustard Salmon1/2 cup steamed green beans1 servingEasy Whole-Wheat Couscous1 tsp. olive oil1 Tbsp. sliced almonds1 Tbsp. chopped fresh parsleyCombine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.Daily Totals: 1,219 calories, 63 g protein, 136 g carbohydrates, 34 g fiber, 52 g fat, 8 g sat. fat, 1,280 mg sodium.Day 2Breakfast (251 calories, 35 g carbs)* 1 servingYogurt with Blueberries & Honey* 2 Tbsp. muesliDiabetes Tip:Rather than buying sugary flavoredyogurt, add honey or maple syrup to plain yogurt-this allows you to control the amount of sugar you’re getting. Or go with a “light” option made with zero-calorie sweeteners. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.A.M. Snack (62 calories, 12 g carbs)* 2 cups air-popped popcorn seasoned with salt to taste (1/8 tsp.)Lunch (357 calories, 41 g carbs)* 1 servingTuna, White Bean & Dill Salad* 1 medium orangeP.M. Snack (64 calories, 15 g carbs)* 1 cup raspberriesDinner (489 calories, 39 g carbs)* 1 servingRoast Chicken with Parmesan-Herb SauceDiabetes Tip:Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep yourblood sugarfrom rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Daily Totals: 1,223 calories, 85 g protein, 142 g carbohydrates, 27 g fiber, 35 g fat, 6 g sat. fat, 1,342 mg sodium.Day 3Breakfast (280 calories, 44 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped1 Tbsp. unsalted almonds, choppedGround cinnamonTop oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)Diabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content-instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you’re feeling rushed in the mornings, try this recipe forovernight oatsthat can be heated up in the microwave or pull out yourcrock potto make a bigger batch of creamy oats.A.M. Snack (90 calories, 23 g carbs)1/2 medium apple, sliced1/2 cup blueberriesLunch (256 calories, 25 g carbs)* 1 servingChipotle Ranch Egg Salad WrapsP.M. Snack (116 calories, 14 g carbs)6 seeded crackers2 Tbsp. hummusDinner (468 calories, 28 g carbs)* 1 servingPork Paprikash with Cauliflower “Rice”* 2 cups mixed salad greens dressed with 2 Tbsp.Citrus VinaigretteDiabetes Tip:While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.Daily Totals: 1,210 calories, 56 g protein, 135 g carbohydrates, 33 g fiber, 53 g fat, 9 g sat. fat, 1,498 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,200 calories. Whether you made every single meal in this plan or simply used it as a guide for healthy eating, we hope you found it inspirational, exciting and informational. Don’t miss our otherhealthy meal plans for diabetesand collection of deliciousdiabetes-friendly recipes.The Best 30-Day Diabetes Diet PlanHealthy Diabetes-Friendly Recipes
Healthy eating is the cornerstone of diabetes management and can make all the difference in balancing your blood sugar and preventing the long-term effects of diabetes. In this healthy 1,200-calorie meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.Meals and snacksfeature fiber-rich complex carbohydrates (like whole grains, fruits and vegetables), lean protein and healthy fats while limiting refined carbs (like white bread, white rice and added sugars), saturated fats and sodium-a combination recommended for diabetes.
Our Best 7-Day Diabetes Meal Plan
Thecarbohydratesare balanced throughout the day, with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Whether you follow this plan exactly as it’s laid out, or simply use it as inspiration for building your own meal plan for diabetes, you’ll find that eating with diabetes doesn’t need to be restrictive or complicated-this meal plan proves you can still enjoy delicious foods while keeping your blood sugar balanced. Don’t miss the helpful “Diabetes Tips” throughout for more information on eating with diabetes.
Looking for more? See our7-Day 1,200-Calorie Meal Plan for Diabetes.
Day 1
Breakfast (303 calories, 25 g carbs)
1 servingAvocado-Egg Toast
1/2 cup raspberries
Diabetes Tip:The carbohydrate and fiber content of store-bought breads can vary greatly.Aim for a breadthat delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.
A.M. Snack (62 calories, 15 g carbs)
- 1 medium orange
Lunch (363 calories, 36 g carbs)
Diabetes Tip:Beans deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.
P.M. Snack (75 calories, 13 g carbs)
Dinner (416 calories, 47 g carbs)
Combine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.
Daily Totals: 1,219 calories, 63 g protein, 136 g carbohydrates, 34 g fiber, 52 g fat, 8 g sat. fat, 1,280 mg sodium.
Day 2
Breakfast (251 calories, 35 g carbs)
1 servingYogurt with Blueberries & Honey
2 Tbsp. muesli
Diabetes Tip:Rather than buying sugary flavoredyogurt, add honey or maple syrup to plain yogurt-this allows you to control the amount of sugar you’re getting. Or go with a “light” option made with zero-calorie sweeteners. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.
A.M. Snack (62 calories, 12 g carbs)
- 2 cups air-popped popcorn seasoned with salt to taste (1/8 tsp.)
Lunch (357 calories, 41 g carbs)
- 1 servingTuna, White Bean & Dill Salad
P.M. Snack (64 calories, 15 g carbs)
- 1 cup raspberries
Dinner (489 calories, 39 g carbs)
- 1 servingRoast Chicken with Parmesan-Herb Sauce
Diabetes Tip:Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep yourblood sugarfrom rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.
Daily Totals: 1,223 calories, 85 g protein, 142 g carbohydrates, 27 g fiber, 35 g fat, 6 g sat. fat, 1,342 mg sodium.
Day 3
Breakfast (280 calories, 44 g carbs)
Top oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)
Diabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content-instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you’re feeling rushed in the mornings, try this recipe forovernight oatsthat can be heated up in the microwave or pull out yourcrock potto make a bigger batch of creamy oats.
A.M. Snack (90 calories, 23 g carbs)
Lunch (256 calories, 25 g carbs)
- 1 servingChipotle Ranch Egg Salad Wraps
P.M. Snack (116 calories, 14 g carbs)
Dinner (468 calories, 28 g carbs)
1 servingPork Paprikash with Cauliflower “Rice”
2 cups mixed salad greens dressed with 2 Tbsp.Citrus Vinaigrette
Diabetes Tip:While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.
Daily Totals: 1,210 calories, 56 g protein, 135 g carbohydrates, 33 g fiber, 53 g fat, 9 g sat. fat, 1,498 mg sodium.
You Did It!
Congratulations on finishing this 3-day meal plan for diabetes at 1,200 calories. Whether you made every single meal in this plan or simply used it as a guide for healthy eating, we hope you found it inspirational, exciting and informational. Don’t miss our otherhealthy meal plans for diabetesand collection of deliciousdiabetes-friendly recipes.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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