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Summer means longer days and more sunshine, and with that comes busier 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 all your favorite flavors and activities of summer. Each day of this plan is packed with good-for-you foods, like fiber-filled whole grains, colorful fruits and vegetables, and lean protein to help you feel satisfied throughout the day. Each meal contains around 4 carb servings (60 grams of carbohydrates) and each snack contains around 1 to 2 carb serving (15-30 grams of carbohydrates). This consistent carbohydrate intake throughout the day will keep you feeling energized and your sugars well-controlled.
Looking for a different calorie level?See this same plan at1,200 calories&1,500 calories
At 2,000 calories, this diabetes meal plan can help you meet your healthy eating goals and maintain a healthy weight without sacrificing flavor or satisfaction. Research shows that achieving a healthy weight can play a significant role in improving blood sugar levels and preventing potential complications of diabetes (like cardiovascular issues or nerve damage). In this plan, we keep the calories and carbohydrate levels balanced while pumping up the fiber and protein to keep you feeling satisfied. Healthy snacks between meals will help you avoid that “out-of-control-hungry” feeling that happens when we go too long without eating. 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.
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. If you do want a little more sweetness, mix in a small amount (like 1 tsp. worth) of brown sugar, honey or maple syrup. It’ll give you the sweetness you crave but not as much as what you’d get in flavored yogurts. Plus, adding chopped nuts instead of sugar-laden granola gives the crunchy texture we love without the excess sugar.
Breakfast (495 calories, 40 g carbohydrate)
A.M. Snack (64 calories, 15 g carbohydrate)
- 1 cup raspberries
Lunch (593 calories, 68 g carbohydrate)
P.M. Snack (62 calories, 14 g carbohydrate)
- 1 cup blackberries
Dinner (720 calories, 61 g carbohydrate)
Combine quinoa, cucumber and tomato and toss with 2 tsp. olive oil and a pinch each of salt and pepper.
Evening Snack (104 calories, 12 g carbohydrate)
- 2 cups air-popped popcorn tossed with 1 tsp. each olive oil and no-salt-added Italian seasoning.
Daily Totals: 2,006 calories, 126 g protein, 204 g carbohydrate, 42 g fiber, 82 g fat, 16 g saturated fat, 2,083 mg sodium
Day 2
Breakfast (449 calories, 60 g carbohydrate)
A.M. Snack (238 calories, 30 g carbohydrate)
Lunch (427 calories, 44 g carbohydrate)
1 servingZucchini Noodle Bowls with Chicken Sausage & Pestotopped with 2 Tbsp. shredded mozzarella
1 medium peach
P.M. Snack (193 calories, 17 g carbohydrate)
Dinner (698 calories, 76 g carbohydrate)
Meal-Prep Tip:Prepare 2 servings ofBlueberry Almond Chia Puddingto have for breakfast on Days 3 and 4
Daily Totals: 2,005 calories, 84 g protein, 226 g carbohydrate, 45 g fiber, 87 g fat, 13 g saturated fat, 2,083 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, to minimize saturated fat.
Breakfast (447 calories, 57 g carbohydrate)
1 servingBlueberry Almond Chia Pudding
1 whole-wheat English muffin, toasted and topped with 2 tsp. olive oil
A.M. Snack (139 calories, 35 g carbohydrate)
P.M. Snack (160 calories, 8 g carbohydrate)
- 2 cup sliced cucumber tossed with 1 Tbsp. olive oil and fresh lime juice and seasoned with a pinch each salt and pepper
Dinner (679 calories, 59 g carbohydrate)
Evening Snack (134 calories, 34 g carbohydrate)
- 1 1/2 cupsStrawberry Nice Cream
Daily Totals: 1,986 calories, 72 g protein, 236 g carbohydrate, 44 g fiber, 91 g fat, 15 g saturated fat, 2,292 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.
A.M. Snack (294 calories, 19 g carbohydrate)
Lunch (430 calories, 45 g carbohydrate)
- 2 plums
P.M. Snack (64 calories, 15 g carbohydrate)
- 1 cup fresh raspberries
Dinner (750 calories, 69 g carbohydrate)
1 servingShrimp & Pepper Kebabs with Grilled Red Onion Slaw
1 servingGrilled Corn on the Cobdrizzled with 1 tsp. olive oil and seasoned with a pinch each salt and pepper
2/3 cupEasy Brown Ricetossed with 1 tsp. olive oil.
Meal-Prep Tip:Make theCitrus Vinaigretteand hard-boil one egg to have for tomorrow’s snack and dinner.
Daily Totals: 1,984 calories, 77 g protein, 205 g carbohydrate, 44 g fiber, 97 g fat, 14 g saturated fat, 2,029 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. Also, go for all-fruit jams that are naturally sweet from the fruit itself, rather than from added sugars.
A.M. Snack (104 calories, 5 g carbohydrate)
Lunch (590 calories, 52 g carbohydrate)
P.M. Snack (215 calories, 18 g carbohydrate)
Dinner (629 calories, 55 g carbohydrate)
Daily Totals: 1,988 calories, 79 g protein, 190 g carbohydrate, 35 g fiber, 104 g fat, 15 g saturated fat, 2,543 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 (457 calories, 67 g carbohydrate)
P.M. Snack (219 calories, 17 g carbohydrate)
Dinner (602 calories, 63 g carbohydrate)
1 servingStetson Chopped Salad
2 slices whole-wheat bread, toasted and topped with 2 tsp. olive oil
Meal-Prep Tip:Prepare 1 serving ofBlueberry Almond Chia Puddingto have for breakfast tomorrow
Daily Totals: 2,015 calories, 106 g protein, 230 g carbohydrate, 45 g fiber, 85 g fat, 13 g saturated fat, 1,503 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 (141 calories, 16 g carbohydrate)
P.M. Snack (192 calories, 18 g carbohydrate)
Dinner (570 calories, 45 g carbohydrate)
Evening Snack (177 calories, 19 g carbohydrate)
- 3 cups air-popped popcorn tossed with 2 tsp. each olive oil and no-salt-added Italian seasoning.
Daily Totals: 1,983 calories, 83 g protein, 222 g carbohydrate, 50 g fiber, 95 g fat, 16 g saturated fat, 2,049 mg sodium
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