From eatingwell.com
By Emily Lachtrupp, MS, RD
ABOUT THIS PLAN
- This 7-day plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories.
- Each day provides at least 97 grams of protein and 30 grams of fibre—two nutrients that can promote better blood sugar and support overall health.
- This 7-day diabetes-friendly plan is packed with vegetables, which can help support healthy blood sugar.
Meal Plan at a Glance | ||
---|---|---|
BREAKFAST/ AM SNACK | LUNCH/ PM SNACK | DINNER/ EVENING SNACK |
Yogurt parfait/ Garlic hummus & peppers | Veggie wrap/ Orange-mango smoothie | Honey-glazed salmon w/ veggies |
Yogurt parfait/ Garlic hummus & carrots | Chicken satay bowl/ Orange-mango smoothie | Mojo Chicken w/ Green Beans & Potatoes |
Pear & cottage cheese bowl/ Garlic hummus & peppers | Chicken satay bowl/ Yogurt parfait | Spiced couscous-stuffed peppers |
Egg-in-a-pepper w/ avocado salsa/ Hummus & peppers | Chicken satay bowl/ Yogurt parfait | Blackened shrimp tacos & slaw/ Cottage cheese bowl |
Pear & cottage cheese bowl/ Apple & nut butter | Chicken satay bowl/ Yogurt parfait | Arugula salad w/ pork, blue cheese & avocado toast |
Egg-in-a-pepper w/ avocado salsa/ Apple & nut butter | Chickpea-tuna salad/ Yogurt parfait | Lemon-quinoa-chicken & broccoli salad |
Toast w/ berries, almond Butter & kefir/ Edamame | Veggie wrap/ Plum & almonds | Lemon-garlic cod & avocado salad/ Apple & nut butter |
Day 1
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
Breakfast (415 calories, 36g carbs)
- 1 cup non-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ¾ cup blackberries
- 2 Tbsp. chopped nuts, such as pecans, walnuts or almonds
A.M. Snack (190 calories, 18g carbs)
- 1 serving Garlic Hummus
- 1 cup sliced bell pepper
Lunch (390 calories, 40g carbs)
- 1 serving Cucumber-Hummus Wrap
- ½ cup low-fat unsalted cottage cheese
P.M. Snack (224 calories, 36g carbs)
- 1 serving High-Protein Orange-Mango Smoothie
Dinner (473 calories, 42g carbs)
- 1 serving Honey Salmon with Potatoes & Spinach
Evening Snack (90 calories, 12g carbs)
- 1 cup non-fat plain kefir
Daily Totals: 1,782 calories, 68g fat, 11g saturated fat, 122g protein, 184g carbohydrate, 30g fibre, 1,734mg sodium.
Make it 1,500 calories: Omit A.M. and evening snacks.
Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast and add 1 serving Cabbage Caesar Salad to dinner.
Day 2
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Breakfast (415 calories, 36g carbs)
- 1 cup non-fat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- ¾ cup blackberries
- 2 Tbsp. chopped nuts, such as pecans, walnuts or almonds
A.M. Snack (201 calories, 20g carbs)
- 1 serving Garlic Hummus
- 1 cup sliced carrots
Lunch (443 calories, 39g carbs)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium apple
P.M. Snack (224 calories, 36g carbs)
- 1 serving High-Protein Orange-Mango Smoothie
Dinner (501 calories, 41g carbs)
- 1 serving Sheet-Pan Mojo Chicken with Green Beans & Potatoes
- 1 serving High-Protein Creamy Cucumber Salad
Daily Totals: 1,784 calories, 74g fat, 11g saturated fat, 122g protein, 172g carbohydrate, 33g fibre, 1,652mg sodium.
Make it 1,500 calories: Omit chopped nuts at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 3
Courtesy Photo
Breakfast (489 calories, 44g carbs)
- 1 serving High-Protein Cottage Cheese Bowl
- 1 medium pear
A.M. Snack (190 calories, 18g carbs)
- 1 serving Garlic Hummus
- 1 cup sliced bell pepper
Lunch (443 calories, 39g carbs)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium apple
P.M. Snack (179 calories, 17g carbs)
- 1 cup non-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
- 1 serving No-Added-Sugar Chia Seed Jam
Dinner (485 calories, 52g carbs)
- 1 serving Spiced Couscous-Stuffed Peppers
Daily Totals: 1,786 calories, 87g fat, 9g saturated fat, 97g protein, 174g carbohydrate, 40g fibre, 2,020mg sodium.
Make it 1,500 calories: Omit apple at lunch and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 4
Breakfast (387 calories, 42g carbs)
- 1 serving "Egg in a Hole" Peppers with Avocado Salsa
- 1 cup grapes
A.M. Snack (201 calories, 20g carbs)
- 1 serving Garlic Hummus
- 1 cup sliced carrots
Lunch (443 calories, 39g carbs)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium apple
P.M. Snack (179 calories, 17g carbs)
- 1 cup non-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
- 1 serving No-Added-Sugar Chia Seed Jam
Dinner (397 calories, 42g carbs)
- 1 serving Grilled Blackened Shrimp Tacos
- 1 serving Simple Carrot & Cabbage Salad
Evening Snack (170 calories, 14g carbs)
- 1 serving Cottage Cheese-Berry Bowl
Daily Totals: 1,777 calories, 77g fat, 13g saturated fat, 115g protein, 175g carbohydrate, 39g fibre, 2,300mg sodium.
Make it 1,500 calories: Omit apple at lunch and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.
Day 5
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (489 calories, 44g carbs)
- 1 serving High-Protein Cottage Cheese Bowl
- 1 medium pear
A.M. Snack (206 calories, 7g carbs)
- ¼ cup dry-roasted unsalted almonds
Lunch (443 calories, 39g carbs)
- 1 serving Chicken Satay Bowls with Spicy Peanut Sauce
- 1 medium apple
P.M. Snack (90 calories, 11g carbs)
- ½ cup edamame, in pods
Dinner (552 calories, 43g carbs)
- 1 serving Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese
- 1 serving Avocado Toast
Daily Totals: 1,780 calories, 96g fat, 10g saturated fat, 101g protein, 145g carbohydrate, 35g fibre, 2,274mg sodium.
Make it 1,500 calories: Omit both the A.M. and P.M. snacks.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.
Day 6
Breakfast (387 calories, 42g carbs)
- 1 serving "Egg in a Hole" Peppers with Avocado Salsa
- 1 cup grapes
A.M. Snack (193 calories, 28g carbs)
- 1 medium apple
- 1 Tbsp. almond butter
Lunch (425 calories, 37g carbs)
- 1 serving Chickpea Tuna Salad
- 1 (1-oz.) slice crusty whole-wheat bread
P.M. Snack (179 calories, 17g carbs)
- 1 cup non-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
- 1 serving No-Added-Sugar Chia Seed Jam
Dinner (481 calories, 43g carbs)
Evening Snack (135 calories, 17g carbs)
- ¾ cup edamame, in pods
Daily Totals: 1,798 calories, 83g fat, 14g saturated fat, 102g protein, 184g carbohydrate, 40g fibre, 1,739mg sodium.
Make it 1,500 calories: Omit P.M. and evening snacks.
Make it 2,000 calories: Increase to 2 Tbsp. almond butter at the A.M. snack and add 2 Tbsp. chopped walnuts to the P.M. snack.
Day 7
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.
Breakfast (320 calories, 40g carbs)
- 1 slice sprouted wheat bread, toasted
- ¾ cup blackberries
- 1 Tbsp. almond butter
- 1 serving No-Added-Sugar Chia Seed Jam
- 1 cup non-fat plain kefir
A.M. Snack (179 calories, 22g carbs)
- 1 cup edamame, in pods
Lunch (390 calories, 40g carbs)
- 1 serving Cucumber-Hummus Wrap
- ½ cup low-fat unsalted cottage cheese
P.M. Snack (237 calories, 15g carbs)
- ¼ cup dry-roasted unsalted almonds
- 1 plum
Dinner (483 calories, 30g carbs)
- 1 serving Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
- 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette
Evening Snack (193 calories, 29g carbs)
- 1 serving Apple with Cinnamon Almond Butter
Daily Totals: 1,802 calories, 86g fat, 13g saturated fat, 112g protein, 176g carbohydrate, 44g fibre, 1,983mg sodium.
Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Omit plum at P.M. snack and add 1 serving High-Protein Orange-Mango Smoothie instead.
Prep Ahead Tips
- Make Cinnamon-Toasted Oats to have with breakfast on days 1 & 2.
- Prepare Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on days 2 through 5.
- Make Garlic Hummus to have as a snack for the first 4 days.
Health Benefits of This Diabetes-Friendly Plan:
- Moderately-Low Carbohydrate: Each day provides about 40% of total calories from carbohydrates, which is below the 45 to 65% of calories from carbohydrates recommended by the Dietary Guidelines for Americans. If you’re trying to improve your blood sugar, it may be tempting to significantly reduce carbohydrates, but that’s often not necessary. Plus, carbohydrates contain fibre, which is an important nutrient for overall health and can help improve blood sugar levels. Instead, focusing on including fibre-rich carbohydrates while pumping up the protein and veggies is a blood-sugar-friendly strategy that works for many people.
- High Fibre: Each day provides at least 30 grams of fibre, though most days come in quite a bit higher than that. Fibre is a type of indigestible carbohydrate that doesn’t raise blood sugar levels. A fibre-rich diet can promote more stable blood sugar levels and lower haemoglobin A1C, which is a measure of average blood sugar, as well as promote overall health.
- Veggie-Packed: If you’re trying to improve your blood sugar levels, eating more veggies is an effective and delicious strategy. Research links a high vegetable intake to a significant improvement in blood sugar levels in adults with type 2 diabetes.
- High-Protein: Each day provides at least 97 grams of protein. If you’re trying to manage your blood sugar levels, protein is key. Pairing protein with a carbohydrate source, like eating peanut butter or a slice of cheddar with an apple, can help promote more stable blood sugar levels compared to a carbohydrate food eaten without protein.
- Heart-Healthy: Because having diabetes can increase the risk of developing heart disease, we capped saturated fat at 14 grams per day. While there is some debate on saturated fat and its impact on heart health, the American Heart Association recommends limiting saturated fat and eating more unsaturated fats.
- https://www.eatingwell.com/7-day-diabetes-friendly-meal-plan-to-eat-more-vegetables-11792900