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 1,500-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.Read More:Our Best 7-Day Diabetes Meal Plan.Thecarbohydratesare balanced throughout the day, with each meal containing around 3 carb servings (45 grams of carbohydrates) and each snack containing around 1 to 2 carb serving (15-30 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? Try this7-Day Meal Plan for Diabetes at 1,500 Calories.Day 1Breakfast (369 calories, 29 g carbs)1 servingAvocado-Egg Toast1/2 cup nonfat plain Greek yogurt1/2 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 (436 calories, 43 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette8 seeded crackers1/4 cup 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 (157 calories, 12 g carbs)1/2 cup blueberries1 oz. Cheddar cheeseDinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans1 servingEasy Whole-Wheat Couscous2 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: 1,504 calories, 80 g protein, 152 g carbohydrates, 38 g fiber, 70 g fat, 15 g sat. fat, 1,632 mg sodium.Day 2Breakfast (306 calories, 46 g carbs)* 1 servingYogurt with Blueberries & Honey* 1/4 cup 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 (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and 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 (178 calories, 16 g carbs)1 cup raspberries1 oz. Cheddar cheeseDinner (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: 1,492 calories, 94 g protein, 156 g carbohydrates, 30 g fiber, 56 g fat, 13 g sat. fat, 1,527 mg sodium.Day 3Breakfast (331 calories, 46 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped2 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 (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps10 seeded crackers1/4 cup hummusP.M. Snack (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and seasoned with salt to taste (1/8 tsp.)Dinner (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: 1,496 calories, 64 g protein, 161 g carbohydrates, 39 g fiber, 72 g fat, 12 g sat. fat, 1,936 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,500 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.WATCH:How to Make Roast Chicken with Parmesan-Herb SauceThe Best 7-Day Diabetes Meal PlanThe Best 30-Day Diabetes Diet PlanHealthy Diabetes-Friendly RecipesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Close

3-Day Diabetes Meal Plan: 1,500 Calories

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 1,500-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.Read More:Our Best 7-Day Diabetes Meal Plan.Thecarbohydratesare balanced throughout the day, with each meal containing around 3 carb servings (45 grams of carbohydrates) and each snack containing around 1 to 2 carb serving (15-30 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? Try this7-Day Meal Plan for Diabetes at 1,500 Calories.Day 1Breakfast (369 calories, 29 g carbs)1 servingAvocado-Egg Toast1/2 cup nonfat plain Greek yogurt1/2 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 (436 calories, 43 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette8 seeded crackers1/4 cup 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 (157 calories, 12 g carbs)1/2 cup blueberries1 oz. Cheddar cheeseDinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans1 servingEasy Whole-Wheat Couscous2 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: 1,504 calories, 80 g protein, 152 g carbohydrates, 38 g fiber, 70 g fat, 15 g sat. fat, 1,632 mg sodium.Day 2Breakfast (306 calories, 46 g carbs)* 1 servingYogurt with Blueberries & Honey* 1/4 cup 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 (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and 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 (178 calories, 16 g carbs)1 cup raspberries1 oz. Cheddar cheeseDinner (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: 1,492 calories, 94 g protein, 156 g carbohydrates, 30 g fiber, 56 g fat, 13 g sat. fat, 1,527 mg sodium.Day 3Breakfast (331 calories, 46 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped2 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 (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps10 seeded crackers1/4 cup hummusP.M. Snack (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and seasoned with salt to taste (1/8 tsp.)Dinner (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: 1,496 calories, 64 g protein, 161 g carbohydrates, 39 g fiber, 72 g fat, 12 g sat. fat, 1,936 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,500 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.WATCH:How to Make Roast Chicken with Parmesan-Herb SauceThe Best 7-Day Diabetes Meal PlanThe 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 1,500-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.Read More:Our Best 7-Day Diabetes Meal Plan.Thecarbohydratesare balanced throughout the day, with each meal containing around 3 carb servings (45 grams of carbohydrates) and each snack containing around 1 to 2 carb serving (15-30 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? Try this7-Day Meal Plan for Diabetes at 1,500 Calories.Day 1Breakfast (369 calories, 29 g carbs)1 servingAvocado-Egg Toast1/2 cup nonfat plain Greek yogurt1/2 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 (436 calories, 43 g carbs)1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette8 seeded crackers1/4 cup 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 (157 calories, 12 g carbs)1/2 cup blueberries1 oz. Cheddar cheeseDinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans1 servingEasy Whole-Wheat Couscous2 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: 1,504 calories, 80 g protein, 152 g carbohydrates, 38 g fiber, 70 g fat, 15 g sat. fat, 1,632 mg sodium.Day 2Breakfast (306 calories, 46 g carbs)* 1 servingYogurt with Blueberries & Honey* 1/4 cup 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 (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and 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 (178 calories, 16 g carbs)1 cup raspberries1 oz. Cheddar cheeseDinner (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: 1,492 calories, 94 g protein, 156 g carbohydrates, 30 g fiber, 56 g fat, 13 g sat. fat, 1,527 mg sodium.Day 3Breakfast (331 calories, 46 g carbs)1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water1/2 medium apple, chopped2 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 (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps10 seeded crackers1/4 cup hummusP.M. Snack (161 calories, 16 g carbs)* 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and seasoned with salt to taste (1/8 tsp.)Dinner (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: 1,496 calories, 64 g protein, 161 g carbohydrates, 39 g fiber, 72 g fat, 12 g sat. fat, 1,936 mg sodium.You Did It!Congratulations on finishing this 3-day meal plan for diabetes at 1,500 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.WATCH:How to Make Roast Chicken with Parmesan-Herb SauceThe Best 7-Day Diabetes Meal PlanThe 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 1,500-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.

Read More:Our Best 7-Day Diabetes Meal Plan.

Thecarbohydratesare balanced throughout the day, with each meal containing around 3 carb servings (45 grams of carbohydrates) and each snack containing around 1 to 2 carb serving (15-30 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? Try this7-Day Meal Plan for Diabetes at 1,500 Calories.

Day 1

3956252.jpg

Breakfast (369 calories, 29 g carbs)

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 (436 calories, 43 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 (157 calories, 12 g carbs)

Dinner (480 calories, 52 g carbs)

Combine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.

Daily Totals: 1,504 calories, 80 g protein, 152 g carbohydrates, 38 g fiber, 70 g fat, 15 g sat. fat, 1,632 mg sodium.

Day 2

4593401.jpg

Breakfast (306 calories, 46 g carbs)

  • 1 servingYogurt with Blueberries & Honey

  • 1/4 cup 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 (161 calories, 16 g carbs)

  • 2 1/2 cups air-popped popcorn tossed in 2 tsp. olive oil and seasoned with salt to taste (1/8 tsp.)

Lunch (357 calories, 41 g carbs)

  • 1 servingTuna, White Bean & Dill Salad

P.M. Snack (178 calories, 16 g carbs)

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: 1,492 calories, 94 g protein, 156 g carbohydrates, 30 g fiber, 56 g fat, 13 g sat. fat, 1,527 mg sodium.

Day 3

Cheap Healthy Lunches for Work

Breakfast (331 calories, 46 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 (446 calories, 47 g carbs)

P.M. Snack (161 calories, 16 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: 1,496 calories, 64 g protein, 161 g carbohydrates, 39 g fiber, 72 g fat, 12 g sat. fat, 1,936 mg sodium.

You Did It!

Congratulations on finishing this 3-day meal plan for diabetes at 1,500 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.

WATCH:How to Make Roast Chicken with Parmesan-Herb Sauce

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!