Featuring simple stovetop recipes and no-cook dishes, this easy meal plan for diabetes will help to keep you feeling cool in the kitchen on those hot summer days. Yes, you can still cook on sweltering summer days-the trick is to keep things as quick and easy as possible. The simple snacks and recipes in this plan will show you how to do just that. This healthy meal plan is based on a daily target of 1,500 calories and balances carbohydrates throughout the day, with each meal containing about 45g of carbs. Maintaining a healthy diet and lifestyle are the ever-important factors that help you stay in tip-top shape and feel your best. Give this simple meal plan a try and browse through our other deliciousdiabetes-friendly recipesto get inspired to create your own healthy meal plan.
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How to Meal Prep for the Week Ahead
Busy mornings are made easier thanks to homemade, ready-to-go lunches.
Make 4Make-Ahead Spinach & Black Freezer Burrito. Wrap each in heavy-duty foil and freeze for lunch on Day 1 and Day 3. (The burritos freeze well for up to 2 months.)
Make theSummer Salmon Saladand refrigerate for lunch on Day 2. Drain one 5-oz. can water-packed salmon and combine half of the can (about 1 3/4 oz.) with 1/3 cup sliced grapes, 1 Tbsp. chopped parsley, 1 Tbsp. feta cheese, 2 Tbsp. low-fat plain Greek yogurt and 3 Tbsp. sliced almonds. Refrigerate the remaining salmon separately for another use.
Mix & Match Snacks
Day 1
Breakfast (479 calories, 48 g carbs)
Lunch (513 calories, 52 g carbs)
To heat burrito in the microwave:Unwrap and place on a microwave-safe plate. Cover with a paper towel and microwave on High until steaming hot throughout, 1 to 2 minutes.
Dinner (502 calories, 38 g carbs)
Daily Totals:1,494 calories, 90 g protein, 138 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,484 mg sodium
Day 2
Lunch (529 calories, 51 g carbs)
Salmon Salad Sandwich + Black Bean Salad
Dinner (415 calories, 30 g carbs)
Daily Totals:1,423 calories, 83 g protein, 130 g carbohydrates, 25 g fiber, 67 g fat, 14 g saturated fat, 1,655 mg sodium
Day 3
Breakfast (442 calories, 51 g carbs)
Lunch (513 calories, 51 g carbs)
Dinner (528 calories, 42 g carbs)
Daily Totals:1,483 calories, 84 g protein, 144 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,315 mg sodium
Watch:What Does a 1-Day Diabetes Meal Plan Look Like?
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