Enjoy all the flavors of spring with this healthy diabetes meal plan. The meals and snacks are balanced for calories and carbohydrates throughout the day to keep your blood sugar stable and help you feel energized. Each day comes in right around 1,500 calories, meals fall between 3 to 4 carb servings (or 45 to 65 grams of carbs) and snacks are kept to 1 carb serving (or 15 grams of carbs). We include plenty of fresh fruits and vegetables, whole grains and lean protein, and keep things like refined carbohydrates, saturated fats and sodium at bay, as they can be harmful if you eat too much.
Related: The Best Foods for Diabetes
Talk with your doctor or dietitian to set nutrition goals specific to you based on your age, activity level and weight-loss goals. In this plan, the calorie and carbohydrate totals are listed next to each meal and snack so you can swap in foods with similar nutrition as you like. Once you master this 3-day meal plan, move onto one of our other healthy meal plans for diabetes.
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A little prep can save you time on busy days. Complete these steps all at once before the start of Day 1 or pace yourself by completing each day's prep the day before.
1. Cook 1¼ lbs. (20 oz.) boneless, skinless chicken breast. This will make 15 oz. cooked chicken. You'll use 4 oz. for lunch on Day 1, 8 oz. for dinner on Day 2, and 3 oz. for lunch on Day 3. Refrigerate in an air-tight container to keep fresh. (To buy: amazon.com, $15 for 1 large)
2. Make a batch of Easy Brown Rice. You'll use 2 cups cooked rice for dinner on Day 1 and ½ cup for lunch on Day 3. Freeze the remaining 1/2 cup rice to use at a later time. Refrigerate in an air-tight container to keep fresh. (To buy: amazon.com, $15 for 1 large)
3. Make Creamy Salad Dressing: Combine 1 Tbsp. low-fat plain Greek yogurt, 2 tsp. each lemon juice and olive oil, and 1/8 tsp. each salt, ground pepper, and garlic powder. Refrigerate for lunch on Day 1. For easy clean-up and storage, use a mason jar for this dressing. (To buy: amazon.com, $19 for 6)
4. Prepare Peanut Butter Overnight Oats: Stir together ½ cup 1% milk (or water) and 2 Tbsp. unsalted peanut butter in a pint-size glass jar until smooth. (The same mason jars as above: To buy: amazon.com, $19 for 6) Stir in ½ cup old-fashioned oats, ½ cup frozen mixed berries, and 2 Tbsp. walnuts. Refrigerate overnight for breakfast on Day 2.
5. Make Soy-Ginger Sauce: Combine 2 tsp. low-sodium soy sauce, 1 tsp. canola oil, ½ tsp. grated fresh ginger, and 1/8 tsp. each garlic powder and crushed red pepper. Refrigerate for up to 3 days for lunch on Day 3. For easy clean-up and storage, use a mason jar for this dressing. (To buy: amazon.com, $19 for 6)
Don't Miss: The Best 7-Day Diabetes Meal Plan
Round out each day's calorie target and keep hunger at bay by choosing a snack or two from the list below. Each contains about 1 carb serving (15 grams carbohydrates). Store in a glass meal prep container for easy transport. (To buy: amazon.com, $26 for 5)
* 1 multigrain Wasa cracker + ½ avocado, mashed (185 calories, 13g carbs)
* 1 small apple + ½ oz. Cheddar cheese (135 calories, 21 g carbs)
* ½ cup sliced strawberries + 1 oz. unsalted cashews (187 calories, 15 g carbs)
Yogurt Parfait
Top yogurt with cereal, banana and walnuts.
Chicken & Avocado Salad
Combine greens, chicken, avocado and pepper. Dress with the creamy salad dressing and top with shredded cheddar cheese.
Daily Totals: 1,524 calories, 133 g carbs, 28 g fiber, 14 g sat fat, 97 g protein, 984 mg sodium
Chipotle Bean Burrito
Fill wrap with avocado, scallions, black beans, bell pepper, chipotle salsa and cheese.
Daily Totals: 1,486 calories, 144 g carbs, 32 g fiber, 15 g sat fat, 65 g protein, 1,334 mg sodium
Yogurt Parfait
Top yogurt with cereal, banana and walnuts.
Easy Chicken & Rice Bowl
Combine rice, chicken, scallions, snow peas and carrots together in a bowl. Dress with the soy-ginger sauce and top with peanuts.
Combine greens and pepper together. Dress with 2 tsp. each olive oil & lemon juice.
Daily Totals: 1,502 calories, 135 g carbs, 31 g fiber, 12 g sat fat, 105 g protein, 1,290 mg sodium
