CloseWhen it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-gradeinflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating moreanti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesIn this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending onyour needs.Best Anti-Inflammatory Foods List for DiabetesBerriesSpinach or other dark leafy greensBroccoliOlive oilNuts and seedsNatural nut buttersOatmealGreek yogurt, especially plain, unsweetened yogurtKefirBeans and lentilsTurmericQuinoa or other whole grainsAvocadoCinnamonCitrus fruitsGarlic, spices and herbsFish, especially fish high inomega-3 fatty acidsHow to Meal-Prep Your Week of Meals:MakeVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5. Store in air-tight meal-prep containers to keep fresh for the week. Store dressing separately in leak-proof containers.PrepareCinnamon Roll Overnight Oatsto have for breakfast on Days 2 and 3.Day 1Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (360 calories, 34 carbohydrates)1 servingGreen Salad with Edamame & Beets1 clementineP.M. Snack (92 calories, 3 g carbohydrates)12 unsalted dry-roasted almondsDinner (382 calories, 50 g carbohydrates)1 servingCoconut-Curry Cod Stew with Sweet Potato & RiceDaily Totals:1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and increase to 15 almonds at P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (415 calories, 44 g carbohydrates)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & Basil VinaigretteDaily Totals:1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodiumTo make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.Day 3Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtDinner (408 calories, 47 g carbohydrates)1 servingSlow-Cooker Lentil, Carrot & Potato Soup2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.Day 4Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories, 2 g carbohydrates)1/2 cup sliced cucumbersPinch of salt & pepperDinner (476 calories, 37 g carbohydrates)1 servingChickpea Salad with Broccoli & Golden Milk-Poached Chicken1 servingBasic QuinoaDaily Totals:1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.Day 5Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories, 21 g carbohydrates)1 small appleDinner (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servings ofQuinoa-Black Bean Saladto have for lunch on Days 6 and 7.Daily Totals:1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.Day 6Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (66 calories, 4 g carbohydrates)1/2 cup nonfat plain Greek yogurtLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (355 calories, 28 g carbohydrates)1 servingSlow-Cooker Mediterranean Diet Stew2 cups mixed greens1 1/2 Tbsp. slivered almonds1 servingOlive Orange VinaigretteMeal-Prep Tip:PrepareCinnamon Roll Overnight Oatsto have for breakfast tomorrow.Daily Totals:1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 servingPeanut Butter-Banana Cinnamon Toastto A.M. snack, add 1 orange to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (97 calories, 11 g carbohydrates)1/2 cup nonfat plain Greek yogurt1/2 cup blackberriesDinner (362 calories, 43 g carbohydrates)1 servingWhite Bean Soup with Tomato & Shrimp1-oz. slice of whole-wheat baguetteDaily Totals:1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-gradeinflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating moreanti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesIn this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending onyour needs.Best Anti-Inflammatory Foods List for DiabetesBerriesSpinach or other dark leafy greensBroccoliOlive oilNuts and seedsNatural nut buttersOatmealGreek yogurt, especially plain, unsweetened yogurtKefirBeans and lentilsTurmericQuinoa or other whole grainsAvocadoCinnamonCitrus fruitsGarlic, spices and herbsFish, especially fish high inomega-3 fatty acidsHow to Meal-Prep Your Week of Meals:MakeVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5. Store in air-tight meal-prep containers to keep fresh for the week. Store dressing separately in leak-proof containers.PrepareCinnamon Roll Overnight Oatsto have for breakfast on Days 2 and 3.Day 1Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (360 calories, 34 carbohydrates)1 servingGreen Salad with Edamame & Beets1 clementineP.M. Snack (92 calories, 3 g carbohydrates)12 unsalted dry-roasted almondsDinner (382 calories, 50 g carbohydrates)1 servingCoconut-Curry Cod Stew with Sweet Potato & RiceDaily Totals:1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and increase to 15 almonds at P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (415 calories, 44 g carbohydrates)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & Basil VinaigretteDaily Totals:1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodiumTo make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.Day 3Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtDinner (408 calories, 47 g carbohydrates)1 servingSlow-Cooker Lentil, Carrot & Potato Soup2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.Day 4Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories, 2 g carbohydrates)1/2 cup sliced cucumbersPinch of salt & pepperDinner (476 calories, 37 g carbohydrates)1 servingChickpea Salad with Broccoli & Golden Milk-Poached Chicken1 servingBasic QuinoaDaily Totals:1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.Day 5Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories, 21 g carbohydrates)1 small appleDinner (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servings ofQuinoa-Black Bean Saladto have for lunch on Days 6 and 7.Daily Totals:1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.Day 6Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (66 calories, 4 g carbohydrates)1/2 cup nonfat plain Greek yogurtLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (355 calories, 28 g carbohydrates)1 servingSlow-Cooker Mediterranean Diet Stew2 cups mixed greens1 1/2 Tbsp. slivered almonds1 servingOlive Orange VinaigretteMeal-Prep Tip:PrepareCinnamon Roll Overnight Oatsto have for breakfast tomorrow.Daily Totals:1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 servingPeanut Butter-Banana Cinnamon Toastto A.M. snack, add 1 orange to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (97 calories, 11 g carbohydrates)1/2 cup nonfat plain Greek yogurt1/2 cup blackberriesDinner (362 calories, 43 g carbohydrates)1 servingWhite Bean Soup with Tomato & Shrimp1-oz. slice of whole-wheat baguetteDaily Totals:1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-gradeinflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating moreanti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.Read More:The Top 10 Anti-Inflammatory Foods for DiabetesIn this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending onyour needs.Best Anti-Inflammatory Foods List for DiabetesBerriesSpinach or other dark leafy greensBroccoliOlive oilNuts and seedsNatural nut buttersOatmealGreek yogurt, especially plain, unsweetened yogurtKefirBeans and lentilsTurmericQuinoa or other whole grainsAvocadoCinnamonCitrus fruitsGarlic, spices and herbsFish, especially fish high inomega-3 fatty acidsHow to Meal-Prep Your Week of Meals:MakeVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5. Store in air-tight meal-prep containers to keep fresh for the week. Store dressing separately in leak-proof containers.PrepareCinnamon Roll Overnight Oatsto have for breakfast on Days 2 and 3.Day 1Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (360 calories, 34 carbohydrates)1 servingGreen Salad with Edamame & Beets1 clementineP.M. Snack (92 calories, 3 g carbohydrates)12 unsalted dry-roasted almondsDinner (382 calories, 50 g carbohydrates)1 servingCoconut-Curry Cod Stew with Sweet Potato & RiceDaily Totals:1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and increase to 15 almonds at P.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (415 calories, 44 g carbohydrates)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & Basil VinaigretteDaily Totals:1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodiumTo make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.Day 3Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (133 calories, 8 g carbohydrates)1 cup nonfat plain Greek yogurtDinner (408 calories, 47 g carbohydrates)1 servingSlow-Cooker Lentil, Carrot & Potato Soup2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.Day 4Breakfast (266 calories, 38 g carbohydrates)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories, 2 g carbohydrates)1/2 cup sliced cucumbersPinch of salt & pepperDinner (476 calories, 37 g carbohydrates)1 servingChickpea Salad with Broccoli & Golden Milk-Poached Chicken1 servingBasic QuinoaDaily Totals:1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodiumTo make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.Day 5Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (35 calories, 9 g carbohydrates)1 clementineLunch (381 calories, 43 g carbohydrates)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories, 21 g carbohydrates)1 small appleDinner (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servings ofQuinoa-Black Bean Saladto have for lunch on Days 6 and 7.Daily Totals:1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.Day 6Breakfast (263 calories, 24 g carbohydrates)1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honeyA.M. Snack (66 calories, 4 g carbohydrates)1/2 cup nonfat plain Greek yogurtLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (64 calories, 15 g carbohydrates)1 cup raspberriesDinner (355 calories, 28 g carbohydrates)1 servingSlow-Cooker Mediterranean Diet Stew2 cups mixed greens1 1/2 Tbsp. slivered almonds1 servingOlive Orange VinaigretteMeal-Prep Tip:PrepareCinnamon Roll Overnight Oatsto have for breakfast tomorrow.Daily Totals:1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 servingPeanut Butter-Banana Cinnamon Toastto A.M. snack, add 1 orange to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.Day 7Breakfast (197 calories, 35 g carbohydrates)1 servingCinnamon Roll Overnight OatsA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (458 calories, 47 g carbohydrates)1 servingQuinoa-Black Bean SaladP.M. Snack (97 calories, 11 g carbohydrates)1/2 cup nonfat plain Greek yogurt1/2 cup blackberriesDinner (362 calories, 43 g carbohydrates)1 servingWhite Bean Soup with Tomato & Shrimp1-oz. slice of whole-wheat baguetteDaily Totals:1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.
When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-gradeinflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating moreanti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.
Read More:The Top 10 Anti-Inflammatory Foods for Diabetes
In this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending onyour needs.
Best Anti-Inflammatory Foods List for Diabetes
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (266 calories, 38 g carbohydrates)
A.M. Snack (101 calories, 27 g carbohydrates)
Lunch (360 calories, 34 carbohydrates)
P.M. Snack (92 calories, 3 g carbohydrates)
Dinner (382 calories, 50 g carbohydrates)
Daily Totals:1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodium
To make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast and increase to 15 almonds at P.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Day 2
Breakfast (197 calories, 35 g carbohydrates)
A.M. Snack (133 calories, 8 g carbohydrates)
Lunch (381 calories, 43 g carbohydrates)
P.M. Snack (62 calories, 15 g carbohydrates)
Dinner (415 calories, 44 g carbohydrates)
Daily Totals:1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodium
To make it 1,500 calories:Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories:Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.
Day 3
A.M. Snack (95 calories, 25 g carbohydrates)
P.M. Snack (133 calories, 8 g carbohydrates)
Dinner (408 calories, 47 g carbohydrates)
Daily Totals:1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.
Day 4
P.M. Snack (8 calories, 2 g carbohydrates)
Dinner (476 calories, 37 g carbohydrates)
Daily Totals:1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodium
To make it 1,500 calories:Increase to 2 servingsPeanut Butter-Banana Cinnamon Toastat breakfast.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.
Day 5
Breakfast (263 calories, 24 g carbohydrates)
A.M. Snack (35 calories, 9 g carbohydrates)
P.M. Snack (77 calories, 21 g carbohydrates)
Dinner (458 calories, 47 g carbohydrates)
Meal-Prep Tip:Reserve 2 servings ofQuinoa-Black Bean Saladto have for lunch on Days 6 and 7.
Daily Totals:1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 6
A.M. Snack (66 calories, 4 g carbohydrates)
Lunch (458 calories, 47 g carbohydrates)
P.M. Snack (64 calories, 15 g carbohydrates)
Dinner (355 calories, 28 g carbohydrates)
Meal-Prep Tip:PrepareCinnamon Roll Overnight Oatsto have for breakfast tomorrow.
Daily Totals:1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 servingPeanut Butter-Banana Cinnamon Toastto A.M. snack, add 1 orange to lunch, and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 7
P.M. Snack (97 calories, 11 g carbohydrates)
Dinner (362 calories, 43 g carbohydrates)
Daily Totals:1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodium
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving ofGuacamole Chopped Saladto dinner.
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