7-Day Diabetes Meal Plan for Weight Loss, Created by a Dietitian

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!

CloseThe simple meals and snacks in this 7-day meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best. You’ll see plenty ofcomplex carbohydrates—like whole grains and fresh fruits and vegetables—lean protein and healthy fats, but not many refined carbohydrates—like white bread, white pasta and white rice—or added sugars, which can spike your blood sugar quickly.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 flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan.The carbohydrates are 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 servings (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.Eating with diabetes doesn’t need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.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 2.Day 1Breakfast (276 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped3 Tbsp. chopped walnutsDiabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content, so 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 oatsorpull out your slow cookerto make a bigger batch of creamy oats.A.M. Snack (109 calories, 15 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps8 seeded crackers1/4 cup hummusP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (452 calories, 55 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach1 cupEasy Whole-Wheat CouscousDaily Total:1,483 calories, 76 g protein, 182 g carbohydrates, 34 g fiber, 56 g fat, 8 g saturated fat, 1,519 mg sodiumDay 2Breakfast (320 calories, 37 g carbs)1 servingEverything Bagel Avocado Toast1 medium orange1/2 cup pistachios (in shell)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 (164 calories, 25 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurt2 Tbsp. muesliLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, sliced and sprinkled with cinnamonDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-in.) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oilDiabetes 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.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,523 calories, 64 g protein, 196 g carbohydrates, 36 g fiber, 62 g fat, 12 g saturated fat, 1,861 mg sodiumDay 3Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup 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 (116 calories, 12 g carbs)1 medium plum1/2 cup pistachios (in shell)Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (211 calories, 25 g carbs)10 seeded crackers1/4 cup hummusDinner (446 calories, 44 g carbs)1 1/3 cupsChicken Sausage and Peppers1/2 cupEasy Brown Ricetossed with 2 tsp. extra-virgin olive oil and a pinch of no-salt-added Italian seasoningEvening Snack (62 calories, 15 g carbs)1 medium orangeDaily Total:1,507 calories, 84 g protein, 187 g carbohydrates, 29 g fiber, 54 g fat, 10 g saturated fat, 1,811 mg sodiumDay 4Breakfast (303 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped4 walnut halves, choppedA.M. Snack (197 calories, 23 g carbs)1 cup raspberries1 cup nonfat plain Greek yogurtDiabetes Tip:Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt—this allows you tocontrol the amount of sugaryou’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-in.) thick slice whole-wheat baguette, toastedP.M. Snack (147 calories, 20 g carbs)1 medium orange1/2 cup pistachios (in shell)Dinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans3/4 cupEasy Whole-Wheat Couscoustopped with 2 tsp. olive oil, 1 Tbsp. sliced almonds, 1 Tbsp. chopped fresh parsley and a pinch each of salt and pepperDaily Total:1,492 calories, 94 g protein, 177 g carbohydrates, 35 g fiber, 53 g fat, 9 g saturated fat, 1,660 mg sodiumDay 5Breakfast (368 calories, 42 g carbs)1 servingEverything Bagel Avocado Toast1 cup nonfat plain Greek yogurt3/4 cup blueberriesA.M. Snack (116 calories, 12 g carbs)1/2 cup pistachios (in shell)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-in.) 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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 6.Daily Total:1,518 calories, 96 g protein, 181 g carbohydrates, 34 g fiber, 50 g fat, 10 g saturated fat, 2,135 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (62 calories, 15 g carbs)1 medium orangeLunch (355 calories, 47 g carbs)1 servingVeggie & Hummus Sandwich1 plumP.M. Snack (190 calories, 22 g carbs)8 seeded crackers1/4 cup hummusDinner (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 tokeep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,504 calories, 84 g protein, 189 g carbohydrates, 33 g total fiber, 50 g fat, 10 g saturated fat, 1,257 mg sodiumDay 7Meal-Prep Tip:Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (87 calories, 9 g carbs)1/4 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (200 calories, 28 g carbs)1 medium apple1 Tbsp. peanut butterDinner (487 calories, 42 g carbs)1 servingMushroom-Sauced Pork Chops1/2 cupEasy Brown Rice1 cupSteamed Fresh Green Beans, cut into 1-inch pieces, topped with 1 Tbsp. olive oil and a pinch each of salt and pepperDaily 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 week-long meal plan for diabetes. 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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The simple meals and snacks in this 7-day meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best. You’ll see plenty ofcomplex carbohydrates—like whole grains and fresh fruits and vegetables—lean protein and healthy fats, but not many refined carbohydrates—like white bread, white pasta and white rice—or added sugars, which can spike your blood sugar quickly.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 flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan.The carbohydrates are 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 servings (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.Eating with diabetes doesn’t need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.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 2.Day 1Breakfast (276 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped3 Tbsp. chopped walnutsDiabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content, so 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 oatsorpull out your slow cookerto make a bigger batch of creamy oats.A.M. Snack (109 calories, 15 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps8 seeded crackers1/4 cup hummusP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (452 calories, 55 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach1 cupEasy Whole-Wheat CouscousDaily Total:1,483 calories, 76 g protein, 182 g carbohydrates, 34 g fiber, 56 g fat, 8 g saturated fat, 1,519 mg sodiumDay 2Breakfast (320 calories, 37 g carbs)1 servingEverything Bagel Avocado Toast1 medium orange1/2 cup pistachios (in shell)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 (164 calories, 25 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurt2 Tbsp. muesliLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, sliced and sprinkled with cinnamonDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-in.) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oilDiabetes 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.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,523 calories, 64 g protein, 196 g carbohydrates, 36 g fiber, 62 g fat, 12 g saturated fat, 1,861 mg sodiumDay 3Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup 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 (116 calories, 12 g carbs)1 medium plum1/2 cup pistachios (in shell)Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (211 calories, 25 g carbs)10 seeded crackers1/4 cup hummusDinner (446 calories, 44 g carbs)1 1/3 cupsChicken Sausage and Peppers1/2 cupEasy Brown Ricetossed with 2 tsp. extra-virgin olive oil and a pinch of no-salt-added Italian seasoningEvening Snack (62 calories, 15 g carbs)1 medium orangeDaily Total:1,507 calories, 84 g protein, 187 g carbohydrates, 29 g fiber, 54 g fat, 10 g saturated fat, 1,811 mg sodiumDay 4Breakfast (303 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped4 walnut halves, choppedA.M. Snack (197 calories, 23 g carbs)1 cup raspberries1 cup nonfat plain Greek yogurtDiabetes Tip:Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt—this allows you tocontrol the amount of sugaryou’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-in.) thick slice whole-wheat baguette, toastedP.M. Snack (147 calories, 20 g carbs)1 medium orange1/2 cup pistachios (in shell)Dinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans3/4 cupEasy Whole-Wheat Couscoustopped with 2 tsp. olive oil, 1 Tbsp. sliced almonds, 1 Tbsp. chopped fresh parsley and a pinch each of salt and pepperDaily Total:1,492 calories, 94 g protein, 177 g carbohydrates, 35 g fiber, 53 g fat, 9 g saturated fat, 1,660 mg sodiumDay 5Breakfast (368 calories, 42 g carbs)1 servingEverything Bagel Avocado Toast1 cup nonfat plain Greek yogurt3/4 cup blueberriesA.M. Snack (116 calories, 12 g carbs)1/2 cup pistachios (in shell)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-in.) 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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 6.Daily Total:1,518 calories, 96 g protein, 181 g carbohydrates, 34 g fiber, 50 g fat, 10 g saturated fat, 2,135 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (62 calories, 15 g carbs)1 medium orangeLunch (355 calories, 47 g carbs)1 servingVeggie & Hummus Sandwich1 plumP.M. Snack (190 calories, 22 g carbs)8 seeded crackers1/4 cup hummusDinner (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 tokeep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,504 calories, 84 g protein, 189 g carbohydrates, 33 g total fiber, 50 g fat, 10 g saturated fat, 1,257 mg sodiumDay 7Meal-Prep Tip:Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (87 calories, 9 g carbs)1/4 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (200 calories, 28 g carbs)1 medium apple1 Tbsp. peanut butterDinner (487 calories, 42 g carbs)1 servingMushroom-Sauced Pork Chops1/2 cupEasy Brown Rice1 cupSteamed Fresh Green Beans, cut into 1-inch pieces, topped with 1 Tbsp. olive oil and a pinch each of salt and pepperDaily 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 week-long meal plan for diabetes. 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

The simple meals and snacks in this 7-day meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best. You’ll see plenty ofcomplex carbohydrates—like whole grains and fresh fruits and vegetables—lean protein and healthy fats, but not many refined carbohydrates—like white bread, white pasta and white rice—or added sugars, which can spike your blood sugar quickly.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 flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan.The carbohydrates are 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 servings (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.Eating with diabetes doesn’t need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.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 2.Day 1Breakfast (276 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped3 Tbsp. chopped walnutsDiabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content, so 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 oatsorpull out your slow cookerto make a bigger batch of creamy oats.A.M. Snack (109 calories, 15 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (446 calories, 47 g carbs)1 servingChipotle Ranch Egg Salad Wraps8 seeded crackers1/4 cup hummusP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (452 calories, 55 g carbs)1 servingOne-Pot Garlicky Shrimp & Spinach1 cupEasy Whole-Wheat CouscousDaily Total:1,483 calories, 76 g protein, 182 g carbohydrates, 34 g fiber, 56 g fat, 8 g saturated fat, 1,519 mg sodiumDay 2Breakfast (320 calories, 37 g carbs)1 servingEverything Bagel Avocado Toast1 medium orange1/2 cup pistachios (in shell)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 (164 calories, 25 g carbs)1/2 cup blueberries1/2 cup nonfat plain Greek yogurt2 Tbsp. muesliLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (95 calories, 25 g carbs)1 medium apple, sliced and sprinkled with cinnamonDinner (477 calories, 43 g carbs)2 1/2 cupsLentil & Roasted Vegetable Salad with Green Goddess Dressing1 (2-in.) thick slice whole-wheat baguette, toasted and drizzled with 2 tsp. olive oilDiabetes 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.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,523 calories, 64 g protein, 196 g carbohydrates, 36 g fiber, 62 g fat, 12 g saturated fat, 1,861 mg sodiumDay 3Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup 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 (116 calories, 12 g carbs)1 medium plum1/2 cup pistachios (in shell)Lunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (211 calories, 25 g carbs)10 seeded crackers1/4 cup hummusDinner (446 calories, 44 g carbs)1 1/3 cupsChicken Sausage and Peppers1/2 cupEasy Brown Ricetossed with 2 tsp. extra-virgin olive oil and a pinch of no-salt-added Italian seasoningEvening Snack (62 calories, 15 g carbs)1 medium orangeDaily Total:1,507 calories, 84 g protein, 187 g carbohydrates, 29 g fiber, 54 g fat, 10 g saturated fat, 1,811 mg sodiumDay 4Breakfast (303 calories, 37 g carbs)1 servingOld-Fashioned Oatmeal1 medium plum, chopped4 walnut halves, choppedA.M. Snack (197 calories, 23 g carbs)1 cup raspberries1 cup nonfat plain Greek yogurtDiabetes Tip:Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt—this allows you tocontrol the amount of sugaryou’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-in.) thick slice whole-wheat baguette, toastedP.M. Snack (147 calories, 20 g carbs)1 medium orange1/2 cup pistachios (in shell)Dinner (480 calories, 52 g carbs)1 servingSmoky Maple-Mustard Salmon1 cup steamed green beans3/4 cupEasy Whole-Wheat Couscoustopped with 2 tsp. olive oil, 1 Tbsp. sliced almonds, 1 Tbsp. chopped fresh parsley and a pinch each of salt and pepperDaily Total:1,492 calories, 94 g protein, 177 g carbohydrates, 35 g fiber, 53 g fat, 9 g saturated fat, 1,660 mg sodiumDay 5Breakfast (368 calories, 42 g carbs)1 servingEverything Bagel Avocado Toast1 cup nonfat plain Greek yogurt3/4 cup blueberriesA.M. Snack (116 calories, 12 g carbs)1/2 cup pistachios (in shell)1 plumLunch (365 calories, 45 g carbs)1 servingZucchini Noodles with Quick Turkey Bolognese1 (4-in.) thick slice whole-wheat baguette, toastedP.M. Snack (200 calories, 28 g carbs)1 medium apple, sliced1 Tbsp. peanut butter with a pinch of cinnamonDinner (468 calories, 54 g carbs)1 servingPork Paprikash with Cauliflower “Rice"1 (4-in.) 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.Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 6.Daily Total:1,518 calories, 96 g protein, 181 g carbohydrates, 34 g fiber, 50 g fat, 10 g saturated fat, 2,135 mg sodiumDay 6Breakfast (306 calories, 46 g carbs)1 servingYogurt with Blueberries & Honey1/4 cup muesliA.M. Snack (62 calories, 15 g carbs)1 medium orangeLunch (355 calories, 47 g carbs)1 servingVeggie & Hummus Sandwich1 plumP.M. Snack (190 calories, 22 g carbs)8 seeded crackers1/4 cup hummusDinner (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 tokeep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.Evening Snack (102 calories, 20 g carbs)1 servingFrozen Chocolate-Banana Bites, to enjoy after dinnerDaily Total:1,504 calories, 84 g protein, 189 g carbohydrates, 33 g total fiber, 50 g fat, 10 g saturated fat, 1,257 mg sodiumDay 7Meal-Prep Tip:Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.Breakfast (357 calories, 36 g carbs)1 servingSpinach & Egg Scramble with Raspberries1 medium orangeA.M. Snack (87 calories, 9 g carbs)1/4 cup blueberries1/2 cup nonfat plain Greek yogurtLunch (374 calories, 53 g carbs)1 servingGreen Salad with Pita Bread & HummusP.M. Snack (200 calories, 28 g carbs)1 medium apple1 Tbsp. peanut butterDinner (487 calories, 42 g carbs)1 servingMushroom-Sauced Pork Chops1/2 cupEasy Brown Rice1 cupSteamed Fresh Green Beans, cut into 1-inch pieces, topped with 1 Tbsp. olive oil and a pinch each of salt and pepperDaily 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 week-long meal plan for diabetes. 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 simple meals and snacks in this 7-day meal plan feature some of thebest foods for diabetesto help you keep your blood sugar in check so you can feel your best. You’ll see plenty ofcomplex carbohydrates—like whole grains and fresh fruits and vegetables—lean protein and healthy fats, but not many refined carbohydrates—like white bread, white pasta and white rice—or added sugars, which can spike your blood sugar quickly.

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 flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan.

The carbohydrates are 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 servings (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.

Eating with diabetes doesn’t need to be difficult—choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

A little meal prep at the beginning of the week can go a long way to make the week ahead easier.

Breakfast (276 calories, 37 g carbs)

Diabetes Tip:Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content, so 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 oatsorpull out your slow cookerto make a bigger batch of creamy oats.

A.M. Snack (109 calories, 15 g carbs)

Lunch (446 calories, 47 g carbs)

P.M. Snack (200 calories, 28 g carbs)

Dinner (452 calories, 55 g carbs)

Daily Total:1,483 calories, 76 g protein, 182 g carbohydrates, 34 g fiber, 56 g fat, 8 g saturated fat, 1,519 mg sodium

Breakfast (320 calories, 37 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 (164 calories, 25 g carbs)

Lunch (365 calories, 45 g carbs)

P.M. Snack (95 calories, 25 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.

Evening Snack (102 calories, 20 g carbs)

Daily Total:1,523 calories, 64 g protein, 196 g carbohydrates, 36 g fiber, 62 g fat, 12 g saturated fat, 1,861 mg sodium

Breakfast (306 calories, 46 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 (116 calories, 12 g carbs)

P.M. Snack (211 calories, 25 g carbs)

Dinner (446 calories, 44 g carbs)

Evening Snack (62 calories, 15 g carbs)

Daily Total:1,507 calories, 84 g protein, 187 g carbohydrates, 29 g fiber, 54 g fat, 10 g saturated fat, 1,811 mg sodium

Breakfast (303 calories, 37 g carbs)

A.M. Snack (197 calories, 23 g carbs)

Diabetes Tip:Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt—this allows you tocontrol the amount of sugaryou’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.

P.M. Snack (147 calories, 20 g carbs)

Dinner (480 calories, 52 g carbs)

Daily Total:1,492 calories, 94 g protein, 177 g carbohydrates, 35 g fiber, 53 g fat, 9 g saturated fat, 1,660 mg sodium

Breakfast (368 calories, 42 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.

Meal-Prep Tip:Make theFrozen Chocolate-Banana Bitesto have as an evening snack on Day 6.

Daily Total:1,518 calories, 96 g protein, 181 g carbohydrates, 34 g fiber, 50 g fat, 10 g saturated fat, 2,135 mg sodium

A.M. Snack (62 calories, 15 g carbs)

Lunch (355 calories, 47 g carbs)

P.M. Snack (190 calories, 22 g carbs)

Dinner (489 calories, 39 g carbs)

Diabetes Tip:Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping tokeep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.

Daily Total:1,504 calories, 84 g protein, 189 g carbohydrates, 33 g total fiber, 50 g fat, 10 g saturated fat, 1,257 mg sodium

Meal-Prep Tip:Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.

Breakfast (357 calories, 36 g carbs)

A.M. Snack (87 calories, 9 g carbs)

Lunch (374 calories, 53 g carbs)

Dinner (487 calories, 42 g carbs)

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 week-long meal plan for diabetes. 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.

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