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Losing weight and managing your blood sugar-all while loving what you eat-just got easier with help from this delicious 5-day weight-loss meal plan for diabetes. This healthy meal plan takes the favorite flavors of fall (think hearty squash, cheesy pasta and warming spaces) and balances calories and carbohydrates throughout the day to keep your blood sugar stable and to help you feel satisfied on fewer calories. Each day comes in right around 1,500 calories, meals fall between 3-4 carb servings (or 45 - 65 grams of carbs) and snacks are kept to 1 carb serving (or 15 grams of carbs). We include plenty of fresh fruits and vegetables, whole grains and lean protein, and keep things like refined carbohydrates, saturated fats and sodium at bay as they can harm you health if you eat too much.
The Best Foods for Diabetes
Mix-&-Match Snacks
Day 1
Breakfast
½ cup oatmeal + ¼ cup berries + ¼ cup walnuts + ¼ cup low-fat vanilla Greek yogurt
363 calories, 29 g carbohydrates
Lunch
Turkey Apple Brie Sandwich+ 1 cup mixed greens + 2 Tbsp. Italian dressing
316 calories, 37 g carbohydrates
Dinner
Cabbage Lo Mein+ ½ cup frozen yogurt
524 calories, 45 g carbohydrates
Meal-Prep Tip:Cook up your week’s worth of chicken tonight. Roast 2.5 lbs. of boneless chicken breast in a 425°F oven until the meat reaches 165°F (about 20 minutes).
Daily Totals: 1,202 calories, 61 g fat, 12 g sat. fat, 112 g carbohydrates, 17 g fiber, 60 g protein, 1,375 mg sodium
Day 2
Berry-Mint Kefir Smoothie+Avocado Egg Toast
408 calories, 45 g carbohydrates
Meal-Prep Tip:Keep smoothie leftovers in the freezer. Thaw overnight for day 4.
Cobb Salad Sandwich
402 calories, 32 g carbohydrates
Smoky Steak Salad with Arugula & Oranges+ 1 roasted red potato
403 calories, 49 g carbohydrates
Daily Totals: 1,213 calories, 50 g fat, 14 g sat. fat, 126 g carbohydrates, 25 g fiber, 65 g protein, 1,139 mg sodium
Day 3
Tip: Frozen berries are a great out-of-season option. Combine with oats to cook up a flavorful bowl.
1 whole-wheat English muffin + 2 Tbsp. almond butter + ½ banana, sliced
383 calories, 46 g carbohydrates
Walnut Rosemary Crusted Salmon+White Beans & Tomatoes with Kale Pesto
510 calories, 39 g carbohydrates
Daily Totals: 1,256 calories, 65 g fat, 9 g sat. fat, 114 g carbohydrates, 26 g fiber, 65 g protein, 1,036 mg sodium
Day 4
Chicken Fajita Bowls+ ½ avocado
486 calories, 50 g carbohydrates
Meal-Prep Tip:Pack leftover beans, avocado, red pepper, and salsa for tomorrow’s lunch.
Daily Totals: 1,210 calories, 54 g fat, 12 g sat. fat, 133 g carbohydrates, 32 g fiber, 57 g protein, 1,662 mg sodium
Day 5
Yogurt parfait (½ cup Kashi GoLean cereal + 1/2 cup low-fat vanilla Greek yogurt + 1/2 cup berries + ¼ cup sliced almonds)
395 calories, 41 g carbohydrates
1 low-carb tortilla wrap (8") + ½ cup low-sodium pinto beans + ½ cup chopped red pepper + ¼ avocado + 1 Tbsp. salsa
318 calories, 46 g carbohydrates
Chipotle Cauliflower Mac ‘n’ Cheese+ 3 oz. cooked chicken breast
549 calories, 57 g carbohydrates
Daily Totals: 1,322 calories, 52 g fat, 12 g sat. fat, 142 g carbohydrates, 39 g fiber, 81 g protein, 1,242 mg sodium
WATCH: What Does a 1-Day Diabetes Meal Plan Look Like?
More Ways to Eat Well With Diabetes:
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