Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Maintaining a healthy diet can help.
Following a diabetes meal plan may help a person ensure variety in their diet and assist them in reaching or maintaining a moderate weight.
This article provides two 7-day meal plans suitable for people on a calorie-controlled diet to support weight loss. One provides 1,200 calories per day and the other provides 1,600 per day.
However, no one plan will suit everyone. Ultimately, it is best for each person to work out their own meal plan with help from a doctor or dietitian.
A diabetes meal plan may help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new ideas to the diet.
However, these meal plans may not provide enough calories for some people, including individuals who are very physically active, people who are pregnant or breast- or chestfeeding, and those with certain health conditions.
Additionally, a low calorie diet can be restrictive and may make it more challenging to meet nutritional needs. Therefore, careful planning is essential.
The following plans include the number of carbohydrates for each meal and each day, based on calculations by the United States Department of Agriculture. They incorporate three meals a day, plus snacks, all of which include a maximum of 3 servings of healthy, high fiber carbohydrates.
A person should consult a doctor or dietitian about whether the amounts below are suitable for them. If needed, they can make adjustments by modifying portion sizes or adding extra snacks or meals.
People with diabetes can enjoy a healthy, varied diet that helps with managing blood sugar levels.
Developing this type of diet involves:
With this in mind, the following steps may help a person put together a healthy 7-day meal plan:
Factors affecting dietary choices for people with diabetes include:
Incorporating the various methods below may help when creating a diabetes meal plan.
There appears to be a link between diabetes and obesity. Many people with diabetes may be aiming to lose weight or prevent weight gain.
One way to manage weight may be by counting calories. The number of calories a person needs each day will depend on factors such as:
Various dietary approaches can help a person reach and maintain a moderate weight, and not all of them involve counting calories.
The DASH diet, for example, focuses mainly on fruits, vegetables, whole grains, nuts, and seeds, as well as dairy products, poultry, and fish that are low in fat or fat-free. It encourages people to avoid added salt, sugars, unhealthy fats, red meat, and processed carbs.
The DASH diet aims to improve blood pressure levels in people with hypertension, but research also suggests it may help with losing and managing weight.
A doctor or dietitian can offer further guidance about weight management.
Getting the right nutritional content from food is important for everyone.
The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals. The Centers for Disease Control and Prevention (CDC) recommend that a full plate includes:
A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk.
Some oils can be healthy and low in carbs, but high in calories. A person can use these oils to prepare food and add flavor, but it is important to consume them in moderation.
Limited amounts of monounsaturated fats, such as olive and canola oils and avocado, can support health, as can limited amounts of polyunsaturated fats, such as sesame seeds and nuts.
Saturated fats — present in coconut oil, animal fats, and dairy products — can increase cholesterol levels, which is a risk factor for cardiovascular disease.
Current dietary guidelines recommend that:
A person can ask a doctor if these guidelines are suitable. Some people with diabetes may need a lower carb intake to manage their blood sugar well.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, one way to manage blood sugar levels is to decide how many carbohydrates to consume each day and how to spread those among meals. People can then choose how to “spend” their carbohydrates by using a carbohydrates exchange list.
Experts no longer recommend a standard carb intake for people with diabetes, as each person has different requirements. The type of carb can also affect the amount a person can eat. Highly processed carbs and sugars can raise blood glucose levels quickly without offering any nutritional benefits.
Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of 25–38 grams each day for most adults, depending on a person’s age and sex.
It is best to speak with a doctor about how many and what type of carbs to consume and how to distribute them throughout the day.
The glycemic index (GI) ranks foods according to how quickly they raise blood sugar levels.
Foods with high GI scores increase blood sugar levels rapidly. These foods include sugars and other highly processed carbs. Foods with low scores contain no or few carbs or contain fiber, which the body does not absorb as quickly as processed carbs.
Here are some examples of carbohydrate-rich foods and their GI scores:
The 1,200 calorie per day plan consists of the following meals and snacks:
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.
Lunch: Mexican bowl: Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa. Total carbs: 30.
Snack: Twenty 1-gram baby carrots with 2 tbsp hummus. Total carbs: 21.
Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.
Total carbs for the day: 125.
Breakfast: Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: 34.
Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing. Total carbs: 52.
Snack: One small peach diced into one-third cup of 2% cottage cheese. Total carbs: 16.
Dinner: Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.
Total carbs for the day: 140.
Breakfast: Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans. Total carbs: 34.
Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 40.
Snack: 1 cup unsweetened kefir. Total carbs: 12.
Dinner: Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 34.
Total carbs for the day: 120.
Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed. Total carbs: 44.
Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries. Total carbs: 23.
Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.
Dinner: Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.
Total carbs for the day: 126.
Breakfast: One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.
Lunch: Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.
Dinner: 2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.
Total carbs for the day: 133.
Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.
Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.
Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41.
Total carbs for the day: 157.
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.
Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30.
Snack: One small grapefruit, 1 oz almonds. Total carbs: 26.
Dinner: Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.
Total carbs for the day: 116.
Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.
Lunch: Mexican bowl: One-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa. Total carbs: 43.
Snack: Twenty 10-gram baby carrots with 2 tbsp hummus. Total carbs: 21.
Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.
Snack: 1 cup cucumber, 2 tsp tahini. Total carbs: 3.
Total carbs for the day: 141.
Breakfast: Three-quarter cup blueberries, 1 cup cooked oatmeal, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39.
Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low fat French dressing. Total carbs: 49.
Snack: One small peach diced into one-third of a cup of 2% fat cottage cheese. Total carbs: 16.
Dinner: Mediterranean couscous: Two-thirds cup cooked whole wheat couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.
Snack: One apple with 2 tsp almond butter. Total carbs: 16.
Total carbs for the day: 158.
Breakfast: One cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43.
Lunch: Sandwich: Two regular slices 100% whole wheat bread, 1 tbsp plain Greek nonfat yogurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 43.
Snack: 1 cup unsweetened kefir. Total carbs: 12.
Dinner: Half a cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 47.
Snack: Twenty peanuts, 1 cup carrots. Total carbs: 15.
Total carbs for the day: 160.
Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: 44.
Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: 23.
Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.
Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.
Snack: 1 cup celery, 1.5 tsp peanut butter. Total carbs: 6.
Total carbs for the day: 132.
Breakfast: One-third cup Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.
Lunch: Salad: A quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.
Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.
Dinner: 3 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.
Snack: Half cup vegetable juice, 10 stuffed green olives. Total carbs: 24.
Total carbs for the day: 157.
Breakfast: 1 cup low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.
Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 4 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 76.
Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.
Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 48.
Snack: Half a small avocado drizzled with hot sauce. Total carbs: 9.
Total carbs for the day: 179.
Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1.5 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.
Lunch: One small whole wheat pita pocket, half cup cucumber, half cup tomatoes, half cup cooked lentils, half cup leafy greens, 3 tbsp salad dressing. Total carbs: 30.
Snack: One medium apple, 1 oz pumpkin seeds. Total carbs: 26.
Dinner: 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.
Snack: Sixteen pistachios, 1 cup jicama. Total carbs: 15.
Total carbs for the day: 131.
Fruit is highly nutritious and can generally fit into a balanced diet for people with diabetes. However, people should be sure to consider the carbohydrate content of fruits and adjust their diet as needed.
According to the American Diabetes Association, a person should opt for fresh, canned, or frozen fruits. They should also look for those that are free of added sugars where possible.
While people can also enjoy dried fruit and 100% fruit juice in moderation, these may not be as filling as whole fruits.
Certain fruits may also have a higher glycemic index, including:
Though a person can include these in a healthy diet plan for diabetes, experts recommend monitoring portion sizes to prevent spikes in blood sugar levels.
A person can use all of the above strategies to create a diabetes meal plan.
For example, food exchange lists can help ensure nutritional content, while the plate method may help when determining portion sizes. Counting carbs and checking GI rankings can help ensure a person’s diet is balanced and nutritious.
“It can be hard to follow a diet plan precisely if you don’t have time for careful shopping and cooking. What is the main thing to keep in mind?”
“To simplify meal planning when venturing away from a set plan, I recommend making a batch meal and following the plate method for portioning.
For example, cook four pieces of salmon, 8 cups of broccoli, and a batch — at least 2 cups — of a high fiber carb like beans. Each portioned meal would then be a piece of salmon, 2 cups of broccoli and a half-cup of beans.
This will ensure a person is maximizing their nutrition and managing carbohydrate intake while not having to spend an excessive amount of time cooking a new meal each night.”
Answers represent the opinions of our medical experts. All content is strictly informational and people should not consider it medical advice.
There are a number of factors for a person with diabetes to consider when planning meals. A premade meal plan can help, but people may need to adjust it to meet their specific needs.
A doctor will prepare a treatment plan for diabetes, which will include targets for healthy eating. The American Diabetes Association also provides a meal planning system that may help with developing a suitable diet.
Last medically reviewed on August 31, 2022
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Sep 13, 2022
By
Danielle Dresden
Edited By
Rachael Link
Copy Edited By
Kate Phelan
Sep 1, 2022
Medically Reviewed By
Jerlyn Jones, MS MPA RDN LD CLT
VIEW ALL HISTORY
Share this article
OUR BRANDS