In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsVegetarian Diet and DiabetesFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Vegetarian Diet and Diabetes
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo:EatingWell
EatingWell
In this seven-day no-sugar-added vegetarian meal plan for diabetes, we map out a week of plant-forward meals tailored to promote stable blood sugars. To help, we skippedadded sugarswhile focusing on more nutrient-dense options, like whole fruits, vegetables and legumes. The average American consumes about 17 teaspoons of added sugars each day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 teaspoons for women.Added sugars can certainly be included in moderation in a healthy diet, but with so many of us eating more than we realize, they can be a low-hanging fruit to tackle if we’re looking to improve blood sugar levels. When grocery shopping, double-check thenutrition labeland ingredient list to see where added sugars may be making their way into your foods.
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.
To further support healthy blood sugar levels, we aimed for a moderatecarbohydratelevel. In this plan, about 40% of total daily calories are from carbohydrates, which is below the 2020-2025 Dietary Guidelines for Americans' recommendation of 45% to 65% of calories from carbohydrates.In this plan, the seven-day average carbohydrate intake is 152 grams per day, which equals about 40% of total daily calories. It’s important to note that there is no one-size-fits-all recommended amount of carbohydrates to eat per day, and an individual’s total needs depends on factors such as activity level.
In addition, we also paid close attention tofiberintake. The seven-day average of fiber intake amounts to 38 grams per day. Fiber is a type of indigestible carbohydrate that doesn’t raise blood sugars but is included in the total carbohydrate count. Fiber is found in fruits, vegetables, whole grains and legumes. This important nutrient has a ton ofhealth benefitsand plays an important role in promoting more stable blood sugar levels.
Because weight loss can help improve blood sugar levels for some people, we set this plan at 1,500 calories, which is a level at which many people will lose weight.As with all meal plans, this is meant to serve as a template for a diabetes-friendly eating plan. Make adjustments to fit your lifestyle and taste preferences, if desired. Check out all of ourDiabetes-Friendly Vegetarian Recipesfor more inspiration.
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 QuestionsYes, absolutely! Feel free to change out meals if there’s an option you prefer. Meals are meant to be enjoyed and we have manyvegetarian diabetes-friendlymeals to choose from. In this plan, we set the calories at 1,500 calories per day and aimed for about 150 grams of carbohydrates per day, spread throughout the day, to promote stable blood sugar levels. We also included at least 64 grams of protein per day to help support healthy blood sugar levels and made sure to stay below the 2020-2025 Dietary Guidelines for Americans max salt recommendation of 2,300 mg per day.The real star of this meal plan is the fiber. Thanks to an abundance of fruits, vegetables, whole grains and vegetarian proteins, this meal plan provides an average of 38 grams of fiber each day, animportant nutrientfor healthy blood sugar levels.Definitely, each breakfast and lunch option is relatively similar in calories. If you prefer to eat the same breakfast or lunch daily, go for it. Each breakfast is 319 - 368 calories while each lunch offers a broader range of 244 calories to 512 calories. On the days lunch is a little lower in calories, you’ll notice we included more substantial snacks, particularly in the afternoon. If you’re closely tracking calories and looking to swap a lunch option, choosing one that is similar in calories is a safe bet.A vegetarian diet omits meat and fish but often includes dairy and eggs while a vegan diet omits all animal products, including meat, fish, eggs, honey and dairy.Plant-basedis a border term that describes an eating routine that focuses on more fruit, vegetables, whole grains, legumes and nuts. It doesn’t necessarily mean vegetarian or vegan, it simply describes an eating pattern that is more focused on plants versus animal proteins.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.
Frequently Asked Questions
Yes, absolutely! Feel free to change out meals if there’s an option you prefer. Meals are meant to be enjoyed and we have manyvegetarian diabetes-friendlymeals to choose from. In this plan, we set the calories at 1,500 calories per day and aimed for about 150 grams of carbohydrates per day, spread throughout the day, to promote stable blood sugar levels. We also included at least 64 grams of protein per day to help support healthy blood sugar levels and made sure to stay below the 2020-2025 Dietary Guidelines for Americans max salt recommendation of 2,300 mg per day.The real star of this meal plan is the fiber. Thanks to an abundance of fruits, vegetables, whole grains and vegetarian proteins, this meal plan provides an average of 38 grams of fiber each day, animportant nutrientfor healthy blood sugar levels.
Definitely, each breakfast and lunch option is relatively similar in calories. If you prefer to eat the same breakfast or lunch daily, go for it. Each breakfast is 319 - 368 calories while each lunch offers a broader range of 244 calories to 512 calories. On the days lunch is a little lower in calories, you’ll notice we included more substantial snacks, particularly in the afternoon. If you’re closely tracking calories and looking to swap a lunch option, choosing one that is similar in calories is a safe bet.
A vegetarian diet omits meat and fish but often includes dairy and eggs while a vegan diet omits all animal products, including meat, fish, eggs, honey and dairy.Plant-basedis a border term that describes an eating routine that focuses on more fruit, vegetables, whole grains, legumes and nuts. It doesn’t necessarily mean vegetarian or vegan, it simply describes an eating pattern that is more focused on plants versus animal proteins.
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.
Complete List of Foods to Eat When You Have Diabetes—and What to Limit
Is the Vegetarian Diet Good for People with Diabetes?
Whether you’ve been vegetarian for years, are looking to try something new or are just aiming to cut back on animal proteins, this meal plan can help provide some inspiration. And if you’re not interested in being fully vegetarian but want to reap the health benefits, don’t fret. Theflexitarian dietmay be a better fit and you can enjoy more plant-based meals while still having the occasional animal protein.
Vegetarian Foods to Focus On
How to Meal-Prep Your Week of Meals:
33 Diabetes-Friendly Dinners You’ll Want to Make Forever
Breakfast (319 calories, 38g carbohydrate)
A.M. Snack (42 calories, 11g carbohydrate)
Lunch (512 calories, 41g carbohydrate)
P.M. Snack (208 calories, 35g carbohydrate)
Dinner (427 calories, 36g carbohydrate)
Daily Total:1,508 calories, 82g fat, 66g protein, 141g carbohydrate, 35g fiber, 1,723mg sodium
Make it 2,000 calories:Add ¾ cup low-fat plain kefir to breakfast, 1 servingCottage Cheese Snack Jar with Fruitto A.M. snack and 1 servingCaprese Salad with Cherry Tomatoesto dinner.
Breakfast (368 calories, 26g carbohydrate)
A.M. Snack (59 calories, 14g carbohydrate)
Lunch (332 calories, 48g carbohydrate)
P.M. Snack (215 calories, 12g carbohydrate)
Dinner (521 calories, 42g carbohydrate)
Daily Totals:1,494 calories, 73g fat, 82g protein, 143g carbohydrate, 37g fiber, 1,579mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 servingApple with Cinnamon Almond Butteras an evening snack.
A.M. Snack (215 calories, 12g carbohydrate)
P.M. Snack (234 calories, 23g carbohydrate)
Dinner (406 calories, 38g carbohydrate)
Daily Totals:1,507 calories, 73g fat, 70g protein, 159g carbohydrate, 33g fiber, 1,449mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup guacamole to dinner and 1 medium banana with 2 Tbsp. almond butter as an evening snack.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
A.M. Snack (142 calories, 13g carbohydrate)
P.M. Snack (136 calories, 15g carbohydrate)
Dinner (536 calories, 54g carbohydrates)
Daily Totals:1,513 calories, 65g fat, 89g protein, 157g carbohydrate, 37g fiber, 1,751mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving ofGrilled Eggplant Saladto dinner.
Dinner (492 calories, 55g carbohydrate)
Make-Ahead Tip:Reserve 2 servingsVegetarian Butternut Squash Chili with Black Beansto have for lunch on Days 6 and 7.
Daily Totals:1,493 calories, 70g fat, 64g protein, 166g carbohydrate, 41g fiber, 1,533mg sodium
Make it 2,000 calories:Add 1 plum to lunch, add ½ an avocado (sliced) to the salad at dinner and add 1 medium banana with 2 Tbsp. almond butter as an evening snack.
A.M. Snack (163 calories, 19g carbohydrate)
Lunch (244 calories, 41g carbohydrate)
P.M. Snack (210 calories, 30g carbohydrate)
Dinner (517 calories, 38g carbohydrate)
Daily Totals:1,501 calories, 70g fat, 83g protein, 154g carbohydrate, 43g fiber, 1,608mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 1⁄4 cup unsalted dry-roasted almonds to A.M. snack and a medium apple to lunch. Increase to 2 Tbsp. natural peanut butter at P.M. snack.
Greg DuPree
P.M. Snack (223 calories, 8g carbohydrate)
Dinner (488 calories, 41g carbohydrate)
Daily Totals:1,489 calories, 80g fat, 65g protein, 141g carbohydrate, 38g fiber, 1,459mg sodium
Make it 2,000 calories:Add 1 (5.3-oz.) container of low-fat plain Greek-style yogurt to lunch, ½ an avocado (sliced) to the salad at dinner and ¼ cup unsalted dry-roasted almonds and 1 plum as an evening snack.
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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.American Heart Association.Added Sugars.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes Discoveries & Practice Blog Achieving Type 2 Diabetes Remission through Weight Loss.American Diabetes Association.Carb Counting and Diabetes.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Jardine MA, Kahleova H, Levin SM, Ali Z, Trapp CB, Barnard ND.Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment: Efficacy, Mechanisms, and Practical Considerations.Advances in Nutrition.2021;12(6):2045-2055. doi:10.1093/advances/nmab063
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.American Heart Association.Added Sugars.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes Discoveries & Practice Blog Achieving Type 2 Diabetes Remission through Weight Loss.American Diabetes Association.Carb Counting and Diabetes.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Jardine MA, Kahleova H, Levin SM, Ali Z, Trapp CB, Barnard ND.Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment: Efficacy, Mechanisms, and Practical Considerations.Advances in Nutrition.2021;12(6):2045-2055. doi:10.1093/advances/nmab063
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.
American Heart Association.Added Sugars.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes Discoveries & Practice Blog Achieving Type 2 Diabetes Remission through Weight Loss.American Diabetes Association.Carb Counting and Diabetes.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Jardine MA, Kahleova H, Levin SM, Ali Z, Trapp CB, Barnard ND.Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment: Efficacy, Mechanisms, and Practical Considerations.Advances in Nutrition.2021;12(6):2045-2055. doi:10.1093/advances/nmab063
American Heart Association.Added Sugars.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes Discoveries & Practice Blog Achieving Type 2 Diabetes Remission through Weight Loss.
American Diabetes Association.Carb Counting and Diabetes.
Jardine MA, Kahleova H, Levin SM, Ali Z, Trapp CB, Barnard ND.Perspective: Plant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment: Efficacy, Mechanisms, and Practical Considerations.Advances in Nutrition.2021;12(6):2045-2055. doi:10.1093/advances/nmab063
