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Summer means longer days and more sunshine, but it can also bring busy schedules, vacations and BBQs that may make it more difficult to focus on your health goals. In this 7-day diabetes meal plan, we make it easy to eat healthy and keep your weight and blood sugars in check while enjoying the flavors of the season. Each meal has about 2 to 3 carb servings (30-45 grams of carbohydrates) and each snack contains around 1 carb serving (15 grams of carbohydrates). This consistent carbohydrate intake throughout the day will keep you feeling energized and your sugars well-controlled. When following this sample diabetes meal plan, you’ll find lean proteins, nutritious fruits and vegetables, and fiber-filled whole grains and legumes to keep you satiated.
Need a higher-calorie plan to follow?See this same meal plan at1,500 caloriesand2,000 calories
While we have you covered with what to eat in this diabetes diet meal plan, be sure to implement other healthy habits into your daily routine, like drinking plenty of water and getting in more physical activity (like walking, biking or swimming) to help lower weight and improve blood sugars.
Diagnosed with high blood sugars in pregnancy? Check out ourGestational Diabetes Meal Plan
How to Meal-Prep Your Week of Meals
A little meal prep at the beginning of the week can go a long way to make the week ahead easier.
PrepZucchini Noodle Bowls with Chicken Sausage & Pestoto have for lunch on Days 2, 3, 4 and 5.
Wash produce and prep what you can ahead of time, like cubing the pineapple and cantaloupe to have throughout the week.
Day 1
Diabetes Tip:Flavored yogurts are often high in added sugars. Stick to plain yogurt and mix in some juicy fruit, like a sliced peach, to add natural sweetness and flavor. Plus, adding chopped nuts instead of sugar-laden granola gives the crunchy texture we love without the excess sugar.
Breakfast (273 calories, 26 g carbohydrate)
A.M. Snack (64 calories, 15 g carbohydrate)
• 1 cup raspberries
Lunch (313 calories, 39 g carbohydrate)
• 1 servingEgg Salad Avocado Toast
• 1 cup diced pineapple
P.M. Snack (62 calories, 14 g carbohydrate)
• 1 cup blackberries
Dinner (489 calories, 43 g carbohydrate)
Daily Totals: 1,200 calories, 85 g protein, 137 g carbohydrate, 32 g fiber, 40 g fat, 9 g saturated fat, 669 mg sodium
Day 2
Breakfast (291 calories, 31 g carbohydrate)
A.M. Snack (13 calories, 2 g carbohydrate)
• 1/2 cup sugar snap peas
Lunch (386 calories, 43 g carbohydrate)
• 1 servingZucchini Noodle Bowls with Chicken Sausage & Pesto
• 1 medium peach
P.M. Snack (31 calories, 7 g carbohydrate)
• 1/2 cup blackberries
Dinner (465 calories, 45 g carbohydrate)
Meal-Prep Tip:Prepare 2 servings ofBlueberry Almond Chia Puddingto have for breakfast on Days 3 and 4
Daily Totals: 1,186 calories, 62 g protein, 128 g carbohydrate, 28 g fiber, 46 g fat, 6 g saturated fat, 1,578 mg sodium
Day 3
Diabetes Tip:It’s recommended to reduce intake of red meat, like beef and pork, to keep our hearts healthy. Of course, that doesn’t mean you have to avoid it completely! Aim to limit red meat to once or twice per week. When you do eat it, choose leaner cuts, like a flank steak, to minimize saturated fat.
Breakfast (229 calories, 30 g carbohydrate)
• 1 servingBlueberry Almond Chia Pudding
A.M. Snack (54 calories, 13 g carbohydrate)
• 1 cup cubed cantaloupe
P.M. Snack (58 calories, 15 g carbohydrate)
Dinner (494 calories, 41 g carbohydrate)
Daily Totals: 1,220 calories, 57 g protein, 143 g carbohydrate, 29 g fiber, 50 g fat, 8 g saturated fat, 1,603 mg sodium
Day 4
Diabetes Tip:Chia pudding is the perfect breakfast. It’s easy, high in fiber for stable blood sugars, and a refreshing way to start a hot summer day. Use thisbasic chia pudding formulaso you can mix and match flavors based on what you have in the house.
• 2 celery stalks
Lunch (388 calories, 44 g carbohydrate)
• 2 plums
P.M. Snack (42 calories, 10 g carbohydrate)
• 2/3 cup fresh raspberries
Dinner (516 calories, 38 g carbohydrate)
• 1 servingShrimp & Pepper Kebabs with Grilled Red Onion Slaw
• 1 servingGrilled Corn on the Cob
Daily Totals: 1,187 calories, 55 g protein, 124 g carbohydrate, 31 g fiber, 54 g fat, 6 g saturated fat, 1,323 mg sodium
Day 5
Diabetes Tip:Choose natural peanut butter with just two ingredients-peanuts and salt. More processed peanut butter often has added sugars and hydrogenated fats, which aren’t so good for our hearts.
A.M. Snack (16 calories, 4 g carbohydrate)
P.M. Snack (19 calories, 4 g carbohydrate)
• 3 celery stalks
Dinner (511 calories, 42 g carbohydrate)
• 1 servingGrilled Chicken Tacos with Slaw & Lime Crema
• 1 servingCucumber, Tomato & Avocado Salad
Daily Totals: 1,223 calories, 60 g protein, 124 g carbohydrate, 28 g fiber, 54 g fat, 9 g saturated fat, 2,263 mg sodium
Day 6
Diabetes Tip:Today’s lunch, theGreen Goddess Salad with Chickpeas, is a healthy no-cook meal that’s ready in 15 minutes. Bonus: It has a whopping 12 g of fiber to help keep you full all afternoon while supporting stable blood sugars.
A.M. Snack (108 calories, 8 g carbohydrate)
Lunch (334 calories, 47 g carbohydrate)
• 1 servingGreen Goddess Salad with Chickpeas
• 2/3 cup diced watermelon
P.M. Snack (132 calories, 11 g carbohydrate)
Dinner (376 calories, 39 g carbohydrate)
• 1 servingStetson Chopped Salad
Meal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto have for breakfast tomorrow
Daily Totals: 1,224 calories, 68 g protein, 132 g carbohydrate, 30 g fiber, 54 g fat, 9 g saturated fat, 877 mg sodium
Day 7
Diabetes Tip:Choosing drinks without added sugars, like water, seltzer and unsweetened tea, can make a big difference when it comes to your blood sugars. You may be surprised how packed sweetened drinks are with sugar-a 16-oz. glass of ginger ale has 11 teaspoons ofadded sugar!
A.M. Snack (37 calories, 7 g carbohydrate)
• 1 red bell pepper, sliced
P.M. Snack (61 calories, 15 g carbohydrate)
Dinner (526 calories, 43 g carbohydrate)
Daily Totals: 1,186 calories, 63 g protein, 143 g carbohydrate, 35 g fiber, 46 g fat, 10 g saturated fat, 1,269 mg sodium
WATCH:How to Make Turkey Burgers with Spinach, Feta & Tzatziki
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