In This ArticleView AllIn This Article7-Day Diabetes Diet PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7You Did It!
In This ArticleView All
View All
In This Article
7-Day Diabetes Diet Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
You Did It!
Eating healthy with diabetesis easy and delicious with this seven-day diabetes diet plan, and works well as a type 2 diabetes meal plan, too. The meals and snacks that make this plan so simple and realistic to follow feature thebest foods for diabetes, like complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats.
Thecarbohydratesare balanced throughout each day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1-1 1/2 carb servings (15-25 g of carbohydrates). To helpkeep your blood sugar from spikingtoo high too quickly, we limited refined carbohydrates (like white bread, white pasta and white rice) and have also cut down onsaturated fatsand sodium, which can negatively impact your health if you eat too much.
What we definitely didn’t skimp on is flavor. The meals and snacks in this plan feature fresh ingredients and plenty ofherbs and spicesthat add flavor without adding extra sodium.
Managing diabetes doesn’t need to be difficult—choose a variety of nutritious foods, as we do in this meal plan,add in daily exercise, stay well-hydrated, get plenty of rest and manage your stress for a healthy, sustainable whole-health 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.
How to Meal-Prep Your Week of Meals:
The Best 30-Day Diabetes Diet Plan
Breakfast (281 calories, 33 g carbohydrates)
A.M. Snack (66 calories, 3 g carbohydrates)
Lunch (325 calories, 40 g carbohydrates)
If you’ll be taking this sandwich to go, store it in a reusable silicone bag.
P.M. Snack (95 calories, 25 g carbohydrates)
Dinner (428 calories, 47 g carbohydrates)
Make Ahead Tip:Save 2 cups each of theSlow-Cooker Vegetable Soupand store in an airtight container for Days 6 and 7.
Daily Total:1,195 calories, 54 g protein, 148 g carbohydrates, 37 g fiber, 49 g sugar, 49 g fat, 9 g saturated fat, 1,924 mg sodium
Breakfast (276 calories, 43 g carbohydrates)
A.M. Snack (77 calories, 20 g carbohydrates)
Lunch (344 calories, 47 g carbohydrates)
Dinner (411 calories, 41 g carbohydrates)
Daily Total:1,204 calories, 37 g protein, 176 g carbohydrates, 40 g fiber, 61 g sugar, 45 g fat, 8 g saturated fat, 1,638 mg sodium
A.M. Snack (30 calories, 8 g carbohydrates)
P.M. Snack (62 calories, 15 g carbohydrates)
Dinner (483 calories, 53 g carbohydrates)
*When buying premade salad dressings, choose one made with olive oil or canola oil andwithout added sugars.
Make-Ahead Tip:Cook an extra 1/2 cup of brown rice to have for dinner on Day 7. You can substitute brown rice for the farro in the dinner recipe for Day 4, in which case, you can also cook an extra 2 cups of rice tonight to save yourself time tomorrow.
Daily Total:1,195 calories, 45 g protein, 166 g carbohydrates, 35 g fiber, 54 g sugar, 44 g fat, 9 g saturated fat, 1,678 mg sodium
Dinner (450 calories, 41 g carbohydrates)
*Don’t have farro? You can substitute another whole grain you have on hand, like brown rice.
Daily Total:1,209 calories, 58 g protein, 166 g carbohydrates, 36 g fiber, 60 g sugar, 40 g fat, 7 g saturated fat, 1,422 mg sodium
P.M. Snack (103 calories, 26 g carbohydrates)
Dinner (457 calories, 36 g carbohydrates)
Daily Total:1,211 calories, 54 g protein, 160 g carbohydrates, 36 g fiber, 63 g sugar, 44 g fat, 9 g saturated fat, 1,635 mg sodium
A.M. Snack (129 calories, 33 g carbohydrates)
Lunch (275 calories, 36 g carbohydrates)
Dinner (464 calories, 53 g carbohydrates)
Daily Total:1,206 calories, 59 g protein, 180 g carbohydrates, 33 g total fiber, 87 g sugar, 35 g fat, 6 g saturated fat, 2,288 mg sodium
Make-Ahead 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 (349 calories, 59 g carbohydrates)
A.M. Snack (62 calories, 15 g carbohydrates)
Lunch (254 calories, 35 g carbohydrates)
Dinner (444 calories, 48 g carbohydrates)
Daily Total:1,203 calories, 59 g protein, 183 g carbohydrates, 29 g fiber, 77 g sugar, 31 g fat, 6 g saturated fat, 1,775 mg sodium
Congratulations on finishing this weekly 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.
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!
