In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Healthy Blood Sugars:Diabetes-Friendly Foods to Focus On:How to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Strategies for Healthy Blood Sugars:
Diabetes-Friendly Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseThough added sugars can certainly be eaten in moderation, they can negatively impact your blood sugar levels if you’re not careful. Added sugars are particularly tricky because they cansneak into your dietfrom unexpected sources. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugars each day—well above theAmerican Heart Association’srecommended limit of 9 teaspoons for men and 6 for women. While added sugars should be limited,natural sugars, like those found in fruits, vegetables and unsweetened dairy products, can be included as part of a healthy and nutritious diet for people with diabetes. Unlike added sugars that only provide sweetness without nutrition benefits, foods containingnatural sugars also have other nutrientslike fiber, protein, vitamins and minerals.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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.Why This Meal Plan Is Great for YouThis diabetes meal plan emphasizes eating protein, from either animal- or plant-based sources at each meal throughout the week. Protein is digested more slowly than carbohydrates, which is whythis important nutrient helps stabilize blood sugarsand prevent unpleasant highs and lows. While skipping added sugars and pumping up protein is the focus of this diabetes plan, we also include at least 30 grams of fiber daily and consistent carbohydrates at each meal to further support healthy blood sugars. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Can People with Diabetes Consume Sugar?Strategies for Healthy Blood Sugars:Choose water and unsweetened drinks:Becausesugar-laden drinksare a huge source of added sugars, opting for water, seltzer and other zero-carbohydrate drinks can have a beneficial impact on your blood sugar levels.Exercise:Moving your body in whatever way feels good is always helpful, especially if you are aiming tolower blood sugars. Exercise doesn’t have to be extreme to have benefits. Research shows thatwalking for just two minutes after each mealcan benefit your blood sugar.Pair carbohydrates with protein or fat:Pairing carbs with foods containing protein or fat helps reduce blood sugar spikes, keeps you fuller for longer andprovides more stable energy.Focus on fiber:Increasing fiber, a type of carbohydrate that’s not digested, has a ton ofhealth benefits, including improved blood sugar levels.Diabetes-Friendly Foods to Focus On:Fish and shellfishPoultryUnsweetened dairy (yogurt, kefir)Nuts and seeds, including nut butters without any added sugarsBeans and lentilsEggsAvocadoOlives and olive oilWhole grains (whole wheat, quinoa, oats, bulgur, brown rice and more)Vegetables, especially leafy greensFruit, especially high-fiber fruits like berries, apples and pearsHow to Meal-Prep Your Week of Meals:PrepareLemon Chicken Orzo Soup with Kaleto have for lunch on days 2 through 5.Day 1Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (114 calories)1 hard-boiled egg1 medium bell pepper, slicedLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (100 calories)½ cup edamame, in podsDinner (543 calories)1 servingOne-Skillet Salmon with Fennel & Sun-Dried Tomato CouscousDaily Totals:1,502 calories, 70g fat, 102g protein, 128g carbohydrate, 33g fiber, 929mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, increase to 1 cup edamame at P.M. snack, and add 1 servingGuacamole Chopped Saladat dinner.Day 2Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (134 calories)⅔ cup low-fat plain kefir1 medium orangeDinner (448 calories)1 servingLong-Life Noodles with Beef & Chinese BroccoliDaily Totals:1,481 calories, 73g fat, 84 protein, 135g carbohydrate, 34g fiber, 1,833mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, add 1 plum to A.M. snack, and increase to 1 whole avocado at lunch.Day 3Breakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (200 calories)1 cup edamame, in podsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt1 plumDinner (403 calories)1 servingOne-Pot Lentils & Rice with SpinachDaily Totals:1,505 calories, 61g fat, 89g protein, 156g carbohydrate, 42g fiber, 1,884mg sodiumTo make it 2,000 calories:Add 1 large pear to A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingTraditional Greek Saladto dinner.Day 4Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (109 calories)½ cup raspberries1 large hard-boiled eggLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (247 calories)¼ cup unsalted dry-roasted almonds⅔ cup blackberriesDinner (383 calories)1 servingChicken Caesar Pasta SaladDaily Totals:1,485 calories, 79g fat, 98g protein, 110g carbohydrate, 32g fiber, 1,400mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, increase to 2 hard-boiled eggs at A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingBasic Green Salad with Vinaigretteat dinner.Day 5Greg DuPreeBreakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (140 calories)¾ cup low-fat plain Greek yogurt¼ cup raspberriesLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (78 calories)1 hard-boiled eggDinner (529 calories)1 servingChickpea Pasta with Mushrooms & Kale1 servingTraditional Greek SaladDaily Totals:1,494 calories, 83g fat, 84g protein, 121g carbohydrate, 33g fiber, 2,027mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 whole avocado at lunch, and add 1 medium orange to P.M. snack.Day 6Dera BurresonBreakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (131 calories)1 large pearDinner (500 calories)1 servingShrimp Risotto with Asparagus1 servingBasic Green Salad with VinaigretteDaily Totals:1,524 calories, 67g fat, 100g protein, 134g carbohydrate, 30g fiber, 1,536mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, add 1 medium apple to A.M. snack, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinBreakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (134 calories)1 cup blackberries⅔ cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,493 calories, 81g fat, 87g protein, 112g carbohydrate, 33g fiber, 1,753mg sodiumTo make it 2,000 calories:Add 1 cup edamame, in pods, to lunch, add 1 medium orange to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Close
Though added sugars can certainly be eaten in moderation, they can negatively impact your blood sugar levels if you’re not careful. Added sugars are particularly tricky because they cansneak into your dietfrom unexpected sources. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugars each day—well above theAmerican Heart Association’srecommended limit of 9 teaspoons for men and 6 for women. While added sugars should be limited,natural sugars, like those found in fruits, vegetables and unsweetened dairy products, can be included as part of a healthy and nutritious diet for people with diabetes. Unlike added sugars that only provide sweetness without nutrition benefits, foods containingnatural sugars also have other nutrientslike fiber, protein, vitamins and minerals.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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.Why This Meal Plan Is Great for YouThis diabetes meal plan emphasizes eating protein, from either animal- or plant-based sources at each meal throughout the week. Protein is digested more slowly than carbohydrates, which is whythis important nutrient helps stabilize blood sugarsand prevent unpleasant highs and lows. While skipping added sugars and pumping up protein is the focus of this diabetes plan, we also include at least 30 grams of fiber daily and consistent carbohydrates at each meal to further support healthy blood sugars. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Can People with Diabetes Consume Sugar?Strategies for Healthy Blood Sugars:Choose water and unsweetened drinks:Becausesugar-laden drinksare a huge source of added sugars, opting for water, seltzer and other zero-carbohydrate drinks can have a beneficial impact on your blood sugar levels.Exercise:Moving your body in whatever way feels good is always helpful, especially if you are aiming tolower blood sugars. Exercise doesn’t have to be extreme to have benefits. Research shows thatwalking for just two minutes after each mealcan benefit your blood sugar.Pair carbohydrates with protein or fat:Pairing carbs with foods containing protein or fat helps reduce blood sugar spikes, keeps you fuller for longer andprovides more stable energy.Focus on fiber:Increasing fiber, a type of carbohydrate that’s not digested, has a ton ofhealth benefits, including improved blood sugar levels.Diabetes-Friendly Foods to Focus On:Fish and shellfishPoultryUnsweetened dairy (yogurt, kefir)Nuts and seeds, including nut butters without any added sugarsBeans and lentilsEggsAvocadoOlives and olive oilWhole grains (whole wheat, quinoa, oats, bulgur, brown rice and more)Vegetables, especially leafy greensFruit, especially high-fiber fruits like berries, apples and pearsHow to Meal-Prep Your Week of Meals:PrepareLemon Chicken Orzo Soup with Kaleto have for lunch on days 2 through 5.Day 1Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (114 calories)1 hard-boiled egg1 medium bell pepper, slicedLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (100 calories)½ cup edamame, in podsDinner (543 calories)1 servingOne-Skillet Salmon with Fennel & Sun-Dried Tomato CouscousDaily Totals:1,502 calories, 70g fat, 102g protein, 128g carbohydrate, 33g fiber, 929mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, increase to 1 cup edamame at P.M. snack, and add 1 servingGuacamole Chopped Saladat dinner.Day 2Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (134 calories)⅔ cup low-fat plain kefir1 medium orangeDinner (448 calories)1 servingLong-Life Noodles with Beef & Chinese BroccoliDaily Totals:1,481 calories, 73g fat, 84 protein, 135g carbohydrate, 34g fiber, 1,833mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, add 1 plum to A.M. snack, and increase to 1 whole avocado at lunch.Day 3Breakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (200 calories)1 cup edamame, in podsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt1 plumDinner (403 calories)1 servingOne-Pot Lentils & Rice with SpinachDaily Totals:1,505 calories, 61g fat, 89g protein, 156g carbohydrate, 42g fiber, 1,884mg sodiumTo make it 2,000 calories:Add 1 large pear to A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingTraditional Greek Saladto dinner.Day 4Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (109 calories)½ cup raspberries1 large hard-boiled eggLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (247 calories)¼ cup unsalted dry-roasted almonds⅔ cup blackberriesDinner (383 calories)1 servingChicken Caesar Pasta SaladDaily Totals:1,485 calories, 79g fat, 98g protein, 110g carbohydrate, 32g fiber, 1,400mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, increase to 2 hard-boiled eggs at A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingBasic Green Salad with Vinaigretteat dinner.Day 5Greg DuPreeBreakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (140 calories)¾ cup low-fat plain Greek yogurt¼ cup raspberriesLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (78 calories)1 hard-boiled eggDinner (529 calories)1 servingChickpea Pasta with Mushrooms & Kale1 servingTraditional Greek SaladDaily Totals:1,494 calories, 83g fat, 84g protein, 121g carbohydrate, 33g fiber, 2,027mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 whole avocado at lunch, and add 1 medium orange to P.M. snack.Day 6Dera BurresonBreakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (131 calories)1 large pearDinner (500 calories)1 servingShrimp Risotto with Asparagus1 servingBasic Green Salad with VinaigretteDaily Totals:1,524 calories, 67g fat, 100g protein, 134g carbohydrate, 30g fiber, 1,536mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, add 1 medium apple to A.M. snack, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinBreakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (134 calories)1 cup blackberries⅔ cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,493 calories, 81g fat, 87g protein, 112g carbohydrate, 33g fiber, 1,753mg sodiumTo make it 2,000 calories:Add 1 cup edamame, in pods, to lunch, add 1 medium orange to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Though added sugars can certainly be eaten in moderation, they can negatively impact your blood sugar levels if you’re not careful. Added sugars are particularly tricky because they cansneak into your dietfrom unexpected sources. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugars each day—well above theAmerican Heart Association’srecommended limit of 9 teaspoons for men and 6 for women. While added sugars should be limited,natural sugars, like those found in fruits, vegetables and unsweetened dairy products, can be included as part of a healthy and nutritious diet for people with diabetes. Unlike added sugars that only provide sweetness without nutrition benefits, foods containingnatural sugars also have other nutrientslike fiber, protein, vitamins and minerals.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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.Why This Meal Plan Is Great for YouThis diabetes meal plan emphasizes eating protein, from either animal- or plant-based sources at each meal throughout the week. Protein is digested more slowly than carbohydrates, which is whythis important nutrient helps stabilize blood sugarsand prevent unpleasant highs and lows. While skipping added sugars and pumping up protein is the focus of this diabetes plan, we also include at least 30 grams of fiber daily and consistent carbohydrates at each meal to further support healthy blood sugars. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Can People with Diabetes Consume Sugar?Strategies for Healthy Blood Sugars:Choose water and unsweetened drinks:Becausesugar-laden drinksare a huge source of added sugars, opting for water, seltzer and other zero-carbohydrate drinks can have a beneficial impact on your blood sugar levels.Exercise:Moving your body in whatever way feels good is always helpful, especially if you are aiming tolower blood sugars. Exercise doesn’t have to be extreme to have benefits. Research shows thatwalking for just two minutes after each mealcan benefit your blood sugar.Pair carbohydrates with protein or fat:Pairing carbs with foods containing protein or fat helps reduce blood sugar spikes, keeps you fuller for longer andprovides more stable energy.Focus on fiber:Increasing fiber, a type of carbohydrate that’s not digested, has a ton ofhealth benefits, including improved blood sugar levels.Diabetes-Friendly Foods to Focus On:Fish and shellfishPoultryUnsweetened dairy (yogurt, kefir)Nuts and seeds, including nut butters without any added sugarsBeans and lentilsEggsAvocadoOlives and olive oilWhole grains (whole wheat, quinoa, oats, bulgur, brown rice and more)Vegetables, especially leafy greensFruit, especially high-fiber fruits like berries, apples and pearsHow to Meal-Prep Your Week of Meals:PrepareLemon Chicken Orzo Soup with Kaleto have for lunch on days 2 through 5.Day 1Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (114 calories)1 hard-boiled egg1 medium bell pepper, slicedLunch (407 calories)1 servingGreen Salad with Edamame & Beets1 medium appleP.M. Snack (100 calories)½ cup edamame, in podsDinner (543 calories)1 servingOne-Skillet Salmon with Fennel & Sun-Dried Tomato CouscousDaily Totals:1,502 calories, 70g fat, 102g protein, 128g carbohydrate, 33g fiber, 929mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, increase to 1 cup edamame at P.M. snack, and add 1 servingGuacamole Chopped Saladat dinner.Day 2Breakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (134 calories)⅔ cup low-fat plain kefir1 medium orangeDinner (448 calories)1 servingLong-Life Noodles with Beef & Chinese BroccoliDaily Totals:1,481 calories, 73g fat, 84 protein, 135g carbohydrate, 34g fiber, 1,833mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, add 1 plum to A.M. snack, and increase to 1 whole avocado at lunch.Day 3Breakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (200 calories)1 cup edamame, in podsLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (155 calories)¾ cup low-fat plain Greek yogurt1 plumDinner (403 calories)1 servingOne-Pot Lentils & Rice with SpinachDaily Totals:1,505 calories, 61g fat, 89g protein, 156g carbohydrate, 42g fiber, 1,884mg sodiumTo make it 2,000 calories:Add 1 large pear to A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingTraditional Greek Saladto dinner.Day 4Breakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (109 calories)½ cup raspberries1 large hard-boiled eggLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (247 calories)¼ cup unsalted dry-roasted almonds⅔ cup blackberriesDinner (383 calories)1 servingChicken Caesar Pasta SaladDaily Totals:1,485 calories, 79g fat, 98g protein, 110g carbohydrate, 32g fiber, 1,400mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, increase to 2 hard-boiled eggs at A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingBasic Green Salad with Vinaigretteat dinner.Day 5Greg DuPreeBreakfast (339 calories)2 slices sprouted-wheat toast2 Tbsp. almond butterA.M. Snack (140 calories)¾ cup low-fat plain Greek yogurt¼ cup raspberriesLunch (408 calories)1 servingLemon Chicken Orzo Soup with Kale½ an avocado, sprinkled with a pinch of everything-but-the-bagel seasoningP.M. Snack (78 calories)1 hard-boiled eggDinner (529 calories)1 servingChickpea Pasta with Mushrooms & Kale1 servingTraditional Greek SaladDaily Totals:1,494 calories, 83g fat, 84g protein, 121g carbohydrate, 33g fiber, 2,027mg sodiumTo make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 whole avocado at lunch, and add 1 medium orange to P.M. snack.Day 6Dera BurresonBreakfast (337 calories)1 cup low-fat plain Greek yogurt⅓ cup blueberries3 Tbsp. chopped walnutsA.M. Snack (200 calories)1 cup edamame, in podsLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (131 calories)1 large pearDinner (500 calories)1 servingShrimp Risotto with Asparagus1 servingBasic Green Salad with VinaigretteDaily Totals:1,524 calories, 67g fat, 100g protein, 134g carbohydrate, 30g fiber, 1,536mg sodiumTo make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, add 1 medium apple to A.M. snack, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinBreakfast (295 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (134 calories)1 cup blackberries⅔ cup low-fat plain kefirLunch (357 calories)1 servingChickpea Tuna SaladP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (500 calories)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,493 calories, 81g fat, 87g protein, 112g carbohydrate, 33g fiber, 1,753mg sodiumTo make it 2,000 calories:Add 1 cup edamame, in pods, to lunch, add 1 medium orange to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Though added sugars can certainly be eaten in moderation, they can negatively impact your blood sugar levels if you’re not careful. Added sugars are particularly tricky because they cansneak into your dietfrom unexpected sources. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugars each day—well above theAmerican Heart Association’srecommended limit of 9 teaspoons for men and 6 for women. While added sugars should be limited,natural sugars, like those found in fruits, vegetables and unsweetened dairy products, can be included as part of a healthy and nutritious diet for people with diabetes. Unlike added sugars that only provide sweetness without nutrition benefits, foods containingnatural sugars also have other nutrientslike fiber, protein, vitamins and minerals.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.
This diabetes meal plan emphasizes eating protein, from either animal- or plant-based sources at each meal throughout the week. Protein is digested more slowly than carbohydrates, which is whythis important nutrient helps stabilize blood sugarsand prevent unpleasant highs and lows. While skipping added sugars and pumping up protein is the focus of this diabetes plan, we also include at least 30 grams of fiber daily and consistent carbohydrates at each meal to further support healthy blood sugars. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Can People with Diabetes Consume Sugar?
Breakfast (337 calories)
A.M. Snack (114 calories)
Lunch (407 calories)
P.M. Snack (100 calories)
Dinner (543 calories)
Daily Totals:1,502 calories, 70g fat, 102g protein, 128g carbohydrate, 33g fiber, 929mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, increase to 1 cup edamame at P.M. snack, and add 1 servingGuacamole Chopped Saladat dinner.
Breakfast (295 calories)
A.M. Snack (206 calories)
Lunch (408 calories)
P.M. Snack (134 calories)
Dinner (448 calories)
Daily Totals:1,481 calories, 73g fat, 84 protein, 135g carbohydrate, 34g fiber, 1,833mg sodium
To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, add 1 plum to A.M. snack, and increase to 1 whole avocado at lunch.
Breakfast (339 calories)
A.M. Snack (200 calories)
P.M. Snack (155 calories)
Dinner (403 calories)
Daily Totals:1,505 calories, 61g fat, 89g protein, 156g carbohydrate, 42g fiber, 1,884mg sodium
To make it 2,000 calories:Add 1 large pear to A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingTraditional Greek Saladto dinner.
A.M. Snack (109 calories)
P.M. Snack (247 calories)
Dinner (383 calories)
Daily Totals:1,485 calories, 79g fat, 98g protein, 110g carbohydrate, 32g fiber, 1,400mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, increase to 2 hard-boiled eggs at A.M. snack, increase to 1 whole avocado at lunch, and add 1 servingBasic Green Salad with Vinaigretteat dinner.
Greg DuPree
A.M. Snack (140 calories)
P.M. Snack (78 calories)
Dinner (529 calories)
Daily Totals:1,494 calories, 83g fat, 84g protein, 121g carbohydrate, 33g fiber, 2,027mg sodium
To make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 1 whole avocado at lunch, and add 1 medium orange to P.M. snack.
Dera Burreson
Lunch (357 calories)
P.M. Snack (131 calories)
Dinner (500 calories)
Daily Totals:1,524 calories, 67g fat, 100g protein, 134g carbohydrate, 30g fiber, 1,536mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, add 1 medium apple to A.M. snack, and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
A.M. Snack (134 calories)
P.M. Snack (206 calories)
Daily Totals:1,493 calories, 81g fat, 87g protein, 112g carbohydrate, 33g fiber, 1,753mg sodium
To make it 2,000 calories:Add 1 cup edamame, in pods, to lunch, add 1 medium orange to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
