In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHow to Get StartedWhat to Eat with DiabetesMeal 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
Frequently Asked Questions
How to Get Started
What to Eat with Diabetes
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Being diagnosed with diabetes can bring with it a rollercoaster of emotions—and a lot of confusion about what to eat. In this healthy diabetes meal plan for beginners, we include a week of simple meals and snacks using recipes that are easy to follow, without long ingredient lists. Whether you’re newly diagnosed or looking to get back on track, this meal plan is uncomplicated and a great place to start.
While this isn’t necessarily a diabetes weight-loss meal plan, research, such as the 2022 study published in theInternational Journal of Behavioral Nutrition and Physical Activity, suggests that weight loss may helpimprove blood sugar levels.
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.
If weight loss is your goal, we set the calorie level at 1,500 per day, which is a level where most people lose weight. 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.
Diabetes Diet Basics: How to Get Started
Being diagnosed with diabetes can feel overwhelming. It’s difficult to know where to start, what to believe and how to make changes to your routine. As with most health changes that we want to become habits, the trick is to start small.
There are a few key changes that can help improve your blood sugars. They include:
Eating More Protein
Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or othervegetarian proteinswith most of your meals will help improve your blood sugars. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugars will stay more stable.Protein also helps increase satiety, helping you feel fuller longer.
So, the next time you opt for a slice of toast for breakfast, consider topping it with natural peanut butter or an egg, instead of jam, for better blood sugar control.
As a general rule, aim to include a protein every time you have a carbohydrate food.
Eating More Fiber
A type of carbohydrate that isn’t digested,fiber helps improve blood sugar levels. Like protein, it’s broken down slowly and prevents blood sugar spikes.
High-fiber foods include whole grains—like quinoa, whole-wheat bread, oatmeal and whole-wheat pasta—plus fruits, vegetables, beans and lentils.
Losing Weight
If you’re overweight, losing 5%-10% of your body weight has been correlated with better blood sugar control, according to theCDC.
Typically, if we focus on healthy nutrition changes to lower our blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own.
With that said, there is some evidence that weight cycling—aka yo-yo dieting—can negatively affect diabetes risk factors, resulting in a higher BMI and larger waist circumference, per a 2022 study in theInternational Journal of Obesity. What this means is that you want to make lifestyle changes that are sustainable and will help keep your weight stable once you’re in a healthy weight range for you.
Limiting Sugar and Simple Carbohydrates
Because sugary drinks can pack in a ton of sugar, avoiding them is often the best first step to improving your blood sugar control. Stick to drinks that have zero calories, like water, seltzer and unsweetened tea.
Also, try to limitsimple carbohydrates, like white flour, white rice, white pasta and sugar. These foods are low in fiber and are quickly digested, releasing sugar into your blood, which causes blood sugar spikes.
Having a Regular Meal Routine
A routine of three meals a day with one or two high-protein or high-fiber snacks will help keep your blood sugars stable. Skipping meals can lead to overeating later,resulting in blood sugar lows and spikes, leaving you feeling lethargic. Eating regular meals and snacks will also prevent you from getting too hungry and make it easier to manage portions.
Exercising
According to theAmerican Diabetes Association, a combination of cardio exercise (likewalking, jogging or biking) plusstrength traininghelps lower blood sugars.
Moving more has many health benefits—and it doesn’t have to be an hour of back-breaking exercise at the gym.Research suggeststhat walking for just 2-5 minutes after each meal can lower your blood sugar. How much it lowers it will depend on your body and how and what you ate. For this reason, it’s a good idea to check your blood sugar to see how your body responds to the short burst of exercise.
Regardless of how you like to exercise, moving more and sitting less is always a good idea. This same study found that breaking up prolonged periods of sitting with standing also helped manage blood sugar levels—although not as well as exercise did.
Even with diabetes, there are a lot of foods that are available to you, including:
How to Meal-Prep Your Week of Meals
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan, Art Director: Maria Emmighausen,
Breakfast (330 calories)
A.M. Snack (131 calories)
Lunch (360 calories)
P.M. Snack (170 calories)
Dinner (522 calories)
Daily Totals:1,513 calories, 77 g protein, 114 g carbohydrates, 30 g fiber, 91 g fat, 798 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (295 calories)
A.M. Snack (272 calories)
Lunch (374 calories)
P.M. Snack (95 calories)
Dinner (473 calories)
Daily Totals:1,509 calories, 63 g protein, 148 g carbohydrate, 35 g fiber, 81 g fat, 1,625 mg sodium
To make it 2,000 calories:Add 1 1/2 Tbsp. natural peanut butter to breakfast and add 1 whole avocado, sliced, to dinner.
A.M. Snack (116 calories)
P.M. Snack (268 calories)
Dinner (425 calories)
Daily Totals:1,479 calories, 82 g protein, 139 g carbohydrates, 32 g fiber, 69 g fat, 1,271 mg sodium
To make it 2,000 calories:Add 2 1/2 Tbsp. natural peanut butter to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Dinner (415 calories)
Daily Totals:1,518 calories, 87 g protein, 120 g carbohydrates, 33 g fiber, 83 g fat, 1,390 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup almonds to A.M. snack, and add 1 servingEverything Bagel Avocado Toastto lunch.
A.M. Snack (154 calories)
P.M. Snack (141 calories)
Dinner (493 calories)
Meal-Prep Tip:Reserve 2 servings of Slow-Cooker Chicken & White Bean Stew to have for lunch on Days 6 & 7.
Daily Totals:1,493 calories, 107 g protein, 107 g carbohydrates, 44 g fiber, 73 g fat, 1,366 mg sodium
To make it 2,000 calories:Add 1 medium apple to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (62 calories)
Lunch (493 calories)
P.M. Snack (131 calories)
Dinner (504 calories)
Daily Totals:1,485 calories, 81 g protein, 170 g carbohydrates, 61 g fiber, 60 g fat, 1,497 mg sodium
To make it 2,000 calories:Add 1/4 cup almonds to A.M. snack, add 1/4 cup walnut halves to P.M. snack, and increase to 1 whole avocado at dinner.
A.M. Snack (206 calories)
P.M. Snack (62 calories)
Dinner (421 calories)
Daily Totals:1,512 calories, 99 g protein, 130 g carbohydrates, 44 g fiber, 72 g fat, 1,480 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, increase to 1/3 cup almonds and add 1 large pear at A.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.
