In This ArticleView AllIn This ArticleHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7You Did It!
In This ArticleView All
View All
In This Article
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
You Did It!
CloseThesimple meals and snacksin this meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best while you lose weight. In this 1,200-calorie diabetes meal plan, you’ll see plenty of complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats—nutritious foods that will help to keep you feeling satisfied and energized during the day.The Best 30-Day Diabetes Diet PlanWhat you won’t see much of are refined carbohydrates (like white bread, white pasta and white rice) or added sugars, which can spike your blood sugar quickly. It’s okay to have these foods sometimes but the healthier whole grains and naturally sweet foods (like fruit!) will make it easier to keep your blood sugar where you want it. We’ve also cut back on saturated fats and sodium, as research shows it’s important to keep these in check to keep your heart healthy. What we definitely didn’t skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty ofherbs and spicesthat add delicious flavor without adding extra sodium.Read More:Mediterranean Diet Meal Plan for DiabetesThecarbohydratesare balanced throughout the day with each meal containing between 2 to 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. Eating with diabetes doesn’t need to be difficult-choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes and maintaining a healthy weight.Looking for a higher calorie level plan to follow?See this healthy diabetes meal plan at1,500 calories.How to Meal-Prep Your Week of MealsA little meal prep at the beginning of the week can go a long way to make the week ahead easier.Prep theZucchini Noodles with Quick Turkey Bologneseto have for lunch on Days 2, 3, 4 & 5. Freeze any leftovers for up to 3 months.Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 4.Day 1Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsDiabetes 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 (109 calories, 15 g carbs)1/2 cup blueberries1/2 nonfat plain Greek yogurtLunch (398 calories, 41 g carbs)1 servingChipotle Ranch Egg Salad Wraps6 seeded crackers3 Tbsp. hummusP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (396 calories, 43 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach3/4 cupEasy Whole-Wheat CouscousDaily Total:1,219 calories, 67 g protein, 160 g carbohydrates, 29 g fiber, 40 g fat, 6 g saturated fat, 1,379 mg sodiumDay 2Breakfast (234 calories, 33 g carbs)1 servingEverything Bagel Avocado Toast1 medium orangeDiabetes 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 (30 calories, 8 g carbs)1 medium plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 4-inch thick slice whole-wheat baguette, toastedP.M. Snack (84 calories, 21 g carbs)1 cup blueberriesDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-inch) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oil.Diabetes Tip:Legumes, like lentils, deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.Daily Total:1,191 calories, 47 g protein, 150 g carbohydrates, 29 g fiber, 50 g fat, 9 g saturated fat, 1,819 mg sodiumDay 3Breakfast (279 calories, 40 g carbs)1 servingYogurt with Blueberries & Honey3 Tbsp. muesliDiabetes Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (406 calories, 37 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese8 seeded crackers1/4 cup hummusP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (394 calories, 42 g carbs)1 servingJerk Chicken & Pineapple Slaw1/2 cupEasy Brown Ricetossed with 1 tsp. extra-virgin olive oilDaily Total:1,204 calories, 84 g protein, 150 g carbohydrates, 29 g fiber, 36 g fat, 7 g saturated fat, 1,341 mg sodiumDay 4Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesDiabetes 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.Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (401 calories, 37 g carbs)1 servingCajun Salmon with Greek Yogurt Remoulade1 cup steamed green beans, cut into 1-inch pieces1/2 cupEasy Whole-Wheat Couscous1 Tbsp. chopped fresh parsleyCombine green beans with couscous and parsley. Season with a pinch each of salt and pepper.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,215 calories, 76 g protein, 168 g carbohydrates, 32 g fiber, 33 g fat, 8 g saturated fat, 1,598 mg sodiumDay 5Breakfast (257 calories, 39 g carbs)1 servingEverything Bagel Avocado Toast1 cup blueberriesA.M. Snack (30 calories, 8 g carbs)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-inch) thick slice whole-wheat baguette, toastedDiabetes Tip:While brown rice and other whole grains, like whole-wheat pasta, are healthy options for people with diabetes, cauliflower rice and veggie noodles are fun low-carb alternatives.Daily Total:1,216 calories, 67 g protein, 171 g carbohydrates, 32 g fiber, 35 g fat, 8 g saturated fat, 2,001 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (325 calories, 47 g carbs)1 servingVeggie & Hummus SandwichP.M. Snack (30 calories, 8 g carbs)1 plumDinner (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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as a P.M. Snack on Day 7.Daily Total:1,214 calories, 77 g protein, 146 g carbohydrates, 30 g total fiber, 39 g fat, 6 g saturated fat, 906 mg sodiumDay 7Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (42 calories, 11 g carbs)1/2 cup blueberriesLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDinner (350 calories, 44 g carbs)1 servingPork Chops with Red Cabbage & Pears1 medium baked sweet potato1 Tbsp. nonfat plain Greek yogurtTop sweet potato with Greek yogurt and season with a pinch each of salt and pepper.Diabetes Tip: Nonfat Greek yogurt is a tasty low-saturated fat alternative to sour cream that can be used to top baked potatoes, chili and more.Daily Total:1,505 calories, 78 g protein, 169 g carbohydrates, 33 g fiber, 61 g fat, 11 g saturated fat, 1,632 mg sodiumYou Did It!Congratulations on finishing this weekly 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.WATCH: What a Diabetes Meal Plan Looks LikeDon’t Miss!7-Day Diabetes Meal Plan for Weight Loss3-Day Diabetes Meal Plan: 1,200 CaloriesDiabetes Diet CenterWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thesimple meals and snacksin this meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best while you lose weight. In this 1,200-calorie diabetes meal plan, you’ll see plenty of complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats—nutritious foods that will help to keep you feeling satisfied and energized during the day.The Best 30-Day Diabetes Diet PlanWhat you won’t see much of are refined carbohydrates (like white bread, white pasta and white rice) or added sugars, which can spike your blood sugar quickly. It’s okay to have these foods sometimes but the healthier whole grains and naturally sweet foods (like fruit!) will make it easier to keep your blood sugar where you want it. We’ve also cut back on saturated fats and sodium, as research shows it’s important to keep these in check to keep your heart healthy. What we definitely didn’t skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty ofherbs and spicesthat add delicious flavor without adding extra sodium.Read More:Mediterranean Diet Meal Plan for DiabetesThecarbohydratesare balanced throughout the day with each meal containing between 2 to 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. Eating with diabetes doesn’t need to be difficult-choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes and maintaining a healthy weight.Looking for a higher calorie level plan to follow?See this healthy diabetes meal plan at1,500 calories.How to Meal-Prep Your Week of MealsA little meal prep at the beginning of the week can go a long way to make the week ahead easier.Prep theZucchini Noodles with Quick Turkey Bologneseto have for lunch on Days 2, 3, 4 & 5. Freeze any leftovers for up to 3 months.Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 4.Day 1Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsDiabetes 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 (109 calories, 15 g carbs)1/2 cup blueberries1/2 nonfat plain Greek yogurtLunch (398 calories, 41 g carbs)1 servingChipotle Ranch Egg Salad Wraps6 seeded crackers3 Tbsp. hummusP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (396 calories, 43 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach3/4 cupEasy Whole-Wheat CouscousDaily Total:1,219 calories, 67 g protein, 160 g carbohydrates, 29 g fiber, 40 g fat, 6 g saturated fat, 1,379 mg sodiumDay 2Breakfast (234 calories, 33 g carbs)1 servingEverything Bagel Avocado Toast1 medium orangeDiabetes 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 (30 calories, 8 g carbs)1 medium plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 4-inch thick slice whole-wheat baguette, toastedP.M. Snack (84 calories, 21 g carbs)1 cup blueberriesDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-inch) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oil.Diabetes Tip:Legumes, like lentils, deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.Daily Total:1,191 calories, 47 g protein, 150 g carbohydrates, 29 g fiber, 50 g fat, 9 g saturated fat, 1,819 mg sodiumDay 3Breakfast (279 calories, 40 g carbs)1 servingYogurt with Blueberries & Honey3 Tbsp. muesliDiabetes Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (406 calories, 37 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese8 seeded crackers1/4 cup hummusP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (394 calories, 42 g carbs)1 servingJerk Chicken & Pineapple Slaw1/2 cupEasy Brown Ricetossed with 1 tsp. extra-virgin olive oilDaily Total:1,204 calories, 84 g protein, 150 g carbohydrates, 29 g fiber, 36 g fat, 7 g saturated fat, 1,341 mg sodiumDay 4Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesDiabetes 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.Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (401 calories, 37 g carbs)1 servingCajun Salmon with Greek Yogurt Remoulade1 cup steamed green beans, cut into 1-inch pieces1/2 cupEasy Whole-Wheat Couscous1 Tbsp. chopped fresh parsleyCombine green beans with couscous and parsley. Season with a pinch each of salt and pepper.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,215 calories, 76 g protein, 168 g carbohydrates, 32 g fiber, 33 g fat, 8 g saturated fat, 1,598 mg sodiumDay 5Breakfast (257 calories, 39 g carbs)1 servingEverything Bagel Avocado Toast1 cup blueberriesA.M. Snack (30 calories, 8 g carbs)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-inch) thick slice whole-wheat baguette, toastedDiabetes Tip:While brown rice and other whole grains, like whole-wheat pasta, are healthy options for people with diabetes, cauliflower rice and veggie noodles are fun low-carb alternatives.Daily Total:1,216 calories, 67 g protein, 171 g carbohydrates, 32 g fiber, 35 g fat, 8 g saturated fat, 2,001 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (325 calories, 47 g carbs)1 servingVeggie & Hummus SandwichP.M. Snack (30 calories, 8 g carbs)1 plumDinner (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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as a P.M. Snack on Day 7.Daily Total:1,214 calories, 77 g protein, 146 g carbohydrates, 30 g total fiber, 39 g fat, 6 g saturated fat, 906 mg sodiumDay 7Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (42 calories, 11 g carbs)1/2 cup blueberriesLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDinner (350 calories, 44 g carbs)1 servingPork Chops with Red Cabbage & Pears1 medium baked sweet potato1 Tbsp. nonfat plain Greek yogurtTop sweet potato with Greek yogurt and season with a pinch each of salt and pepper.Diabetes Tip: Nonfat Greek yogurt is a tasty low-saturated fat alternative to sour cream that can be used to top baked potatoes, chili and more.Daily Total:1,505 calories, 78 g protein, 169 g carbohydrates, 33 g fiber, 61 g fat, 11 g saturated fat, 1,632 mg sodiumYou Did It!Congratulations on finishing this weekly 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.WATCH: What a Diabetes Meal Plan Looks LikeDon’t Miss!7-Day Diabetes Meal Plan for Weight Loss3-Day Diabetes Meal Plan: 1,200 CaloriesDiabetes Diet CenterWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Thesimple meals and snacksin this meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best while you lose weight. In this 1,200-calorie diabetes meal plan, you’ll see plenty of complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats—nutritious foods that will help to keep you feeling satisfied and energized during the day.The Best 30-Day Diabetes Diet PlanWhat you won’t see much of are refined carbohydrates (like white bread, white pasta and white rice) or added sugars, which can spike your blood sugar quickly. It’s okay to have these foods sometimes but the healthier whole grains and naturally sweet foods (like fruit!) will make it easier to keep your blood sugar where you want it. We’ve also cut back on saturated fats and sodium, as research shows it’s important to keep these in check to keep your heart healthy. What we definitely didn’t skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty ofherbs and spicesthat add delicious flavor without adding extra sodium.Read More:Mediterranean Diet Meal Plan for DiabetesThecarbohydratesare balanced throughout the day with each meal containing between 2 to 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. Eating with diabetes doesn’t need to be difficult-choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes and maintaining a healthy weight.Looking for a higher calorie level plan to follow?See this healthy diabetes meal plan at1,500 calories.How to Meal-Prep Your Week of MealsA little meal prep at the beginning of the week can go a long way to make the week ahead easier.Prep theZucchini Noodles with Quick Turkey Bologneseto have for lunch on Days 2, 3, 4 & 5. Freeze any leftovers for up to 3 months.Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 4.Day 1Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsDiabetes 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 (109 calories, 15 g carbs)1/2 cup blueberries1/2 nonfat plain Greek yogurtLunch (398 calories, 41 g carbs)1 servingChipotle Ranch Egg Salad Wraps6 seeded crackers3 Tbsp. hummusP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (396 calories, 43 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach3/4 cupEasy Whole-Wheat CouscousDaily Total:1,219 calories, 67 g protein, 160 g carbohydrates, 29 g fiber, 40 g fat, 6 g saturated fat, 1,379 mg sodiumDay 2Breakfast (234 calories, 33 g carbs)1 servingEverything Bagel Avocado Toast1 medium orangeDiabetes 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 (30 calories, 8 g carbs)1 medium plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 4-inch thick slice whole-wheat baguette, toastedP.M. Snack (84 calories, 21 g carbs)1 cup blueberriesDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-inch) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oil.Diabetes Tip:Legumes, like lentils, deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.Daily Total:1,191 calories, 47 g protein, 150 g carbohydrates, 29 g fiber, 50 g fat, 9 g saturated fat, 1,819 mg sodiumDay 3Breakfast (279 calories, 40 g carbs)1 servingYogurt with Blueberries & Honey3 Tbsp. muesliDiabetes Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.A.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (406 calories, 37 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese8 seeded crackers1/4 cup hummusP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (394 calories, 42 g carbs)1 servingJerk Chicken & Pineapple Slaw1/2 cupEasy Brown Ricetossed with 1 tsp. extra-virgin olive oilDaily Total:1,204 calories, 84 g protein, 150 g carbohydrates, 29 g fiber, 36 g fat, 7 g saturated fat, 1,341 mg sodiumDay 4Breakfast (221 calories, 35 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped1 Tbsp. chopped walnutsA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesDiabetes 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.Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (62 calories, 15 g carbs)1 medium orangeDinner (401 calories, 37 g carbs)1 servingCajun Salmon with Greek Yogurt Remoulade1 cup steamed green beans, cut into 1-inch pieces1/2 cupEasy Whole-Wheat Couscous1 Tbsp. chopped fresh parsleyCombine green beans with couscous and parsley. Season with a pinch each of salt and pepper.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,215 calories, 76 g protein, 168 g carbohydrates, 32 g fiber, 33 g fat, 8 g saturated fat, 1,598 mg sodiumDay 5Breakfast (257 calories, 39 g carbs)1 servingEverything Bagel Avocado Toast1 cup blueberriesA.M. Snack (30 calories, 8 g carbs)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-inch) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, slicedPinch of cinnamonSprinkle the apple slices with cinnamon.Dinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-inch) thick slice whole-wheat baguette, toastedDiabetes Tip:While brown rice and other whole grains, like whole-wheat pasta, are healthy options for people with diabetes, cauliflower rice and veggie noodles are fun low-carb alternatives.Daily Total:1,216 calories, 67 g protein, 171 g carbohydrates, 32 g fiber, 35 g fat, 8 g saturated fat, 2,001 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (64 calories, 15 g carbs)1 cup raspberriesLunch (325 calories, 47 g carbs)1 servingVeggie & Hummus SandwichP.M. Snack (30 calories, 8 g carbs)1 plumDinner (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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as a P.M. Snack on Day 7.Daily Total:1,214 calories, 77 g protein, 146 g carbohydrates, 30 g total fiber, 39 g fat, 6 g saturated fat, 906 mg sodiumDay 7Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (42 calories, 11 g carbs)1/2 cup blueberriesLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDinner (350 calories, 44 g carbs)1 servingPork Chops with Red Cabbage & Pears1 medium baked sweet potato1 Tbsp. nonfat plain Greek yogurtTop sweet potato with Greek yogurt and season with a pinch each of salt and pepper.Diabetes Tip: Nonfat Greek yogurt is a tasty low-saturated fat alternative to sour cream that can be used to top baked potatoes, chili and more.Daily Total:1,505 calories, 78 g protein, 169 g carbohydrates, 33 g fiber, 61 g fat, 11 g saturated fat, 1,632 mg sodiumYou Did It!Congratulations on finishing this weekly 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.WATCH: What a Diabetes Meal Plan Looks LikeDon’t Miss!7-Day Diabetes Meal Plan for Weight Loss3-Day Diabetes Meal Plan: 1,200 CaloriesDiabetes Diet Center
Thesimple meals and snacksin this meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best while you lose weight. In this 1,200-calorie diabetes meal plan, you’ll see plenty of complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats—nutritious foods that will help to keep you feeling satisfied and energized during the day.
The Best 30-Day Diabetes Diet Plan
What you won’t see much of are refined carbohydrates (like white bread, white pasta and white rice) or added sugars, which can spike your blood sugar quickly. It’s okay to have these foods sometimes but the healthier whole grains and naturally sweet foods (like fruit!) will make it easier to keep your blood sugar where you want it. We’ve also cut back on saturated fats and sodium, as research shows it’s important to keep these in check to keep your heart healthy. What we definitely didn’t skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty ofherbs and spicesthat add delicious flavor without adding extra sodium.
Read More:Mediterranean Diet Meal Plan for Diabetes
Thecarbohydratesare balanced throughout the day with each meal containing between 2 to 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. Eating with diabetes doesn’t need to be difficult-choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes and maintaining a healthy weight.
Looking for a higher calorie level plan to follow?See this healthy diabetes meal plan at1,500 calories.
A little meal prep at the beginning of the week can go a long way to make the week ahead easier.
Breakfast (221 calories, 35 g carbs)
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 (109 calories, 15 g carbs)
Lunch (398 calories, 41 g carbs)
P.M. Snack (95 calories, 25 g carbs)
Sprinkle the apple slices with cinnamon.
Dinner (396 calories, 43 g carbs)
Daily Total:1,219 calories, 67 g protein, 160 g carbohydrates, 29 g fiber, 40 g fat, 6 g saturated fat, 1,379 mg sodium
Breakfast (234 calories, 33 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 (30 calories, 8 g carbs)
Lunch (365 calories, 45 g carbs)
P.M. Snack (84 calories, 21 g carbs)
Dinner (477 calories, 43 g carbs)
Diabetes Tip:Legumes, like lentils, deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.
Daily Total:1,191 calories, 47 g protein, 150 g carbohydrates, 29 g fiber, 50 g fat, 9 g saturated fat, 1,819 mg sodium
Breakfast (279 calories, 40 g carbs)
Diabetes Tip:When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (64 calories, 15 g carbs)
Lunch (406 calories, 37 g carbs)
P.M. Snack (62 calories, 15 g carbs)
Dinner (394 calories, 42 g carbs)
Daily Total:1,204 calories, 84 g protein, 150 g carbohydrates, 29 g fiber, 36 g fat, 7 g saturated fat, 1,341 mg sodium
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.
Dinner (401 calories, 37 g carbs)
Combine green beans with couscous and parsley. Season with a pinch each of salt and pepper.
Evening Snack (102 calories, 20 g carbs)
Daily Total:1,215 calories, 76 g protein, 168 g carbohydrates, 32 g fiber, 33 g fat, 8 g saturated fat, 1,598 mg sodium
Breakfast (257 calories, 39 g carbs)
Dinner (468 calories, 54 g carbs)
Diabetes Tip:While brown rice and other whole grains, like whole-wheat pasta, are healthy options for people with diabetes, cauliflower rice and veggie noodles are fun low-carb alternatives.
Daily Total:1,216 calories, 67 g protein, 171 g carbohydrates, 32 g fiber, 35 g fat, 8 g saturated fat, 2,001 mg sodium
Breakfast (306 calories, 46 g carbs)
Lunch (325 calories, 47 g carbs)
P.M. Snack (30 calories, 8 g carbs)
Dinner (489 calories, 39 g carbs)
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.
Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as a P.M. Snack on Day 7.
Daily Total:1,214 calories, 77 g protein, 146 g carbohydrates, 30 g total fiber, 39 g fat, 6 g saturated fat, 906 mg sodium
Breakfast (357 calories, 36 g carbs)
A.M. Snack (42 calories, 11 g carbs)
Lunch (374 calories, 53 g carbs)
P.M. Snack (102 calories, 20 g carbs)
Dinner (350 calories, 44 g carbs)
Top sweet potato with Greek yogurt and season with a pinch each of salt and pepper.
Diabetes Tip: Nonfat Greek yogurt is a tasty low-saturated fat alternative to sour cream that can be used to top baked potatoes, chili and more.
Daily Total:1,505 calories, 78 g protein, 169 g carbohydrates, 33 g fiber, 61 g fat, 11 g saturated fat, 1,632 mg sodium
Congratulations on finishing this weekly 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.
WATCH: What a Diabetes Meal Plan Looks Like
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