7-Day Diabetes-Friendly Meal Plan to Eat More Vegetables, Created by a Dietitian

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.

If you’re looking for ways to maximize flavourful end-of-summer produce, use up some of the veggies in your CSA, support your local farmer or simply want to up your veggie intake, this 7-day plan is for you. In this diabetes-friendly plan, we include a wide variety of produce while tailoring the nutrients to support healthier blood sugar. To do this, we set it at a moderately-low level of carbohydrates, spread throughout the day's meals and snacks, plus pumped up the protein and fibre. These three strategies can help promote better and more stable blood sugar. While we created this meal plan with diabetes in mind, this nutrient-packed routine can work for people without diabetes as well. You’ll find three different calorie levels to choose from and meal-prep tips at the beginning of the week. Time to dig into that veggie drawer and get started.

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

Honey Salmon with Potatoes and Spinach.

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

High-Protein Orange-Mango Smoothie.

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

Spiced Couscous-Stuffed Peppers.

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

"Egg in a Hole" Peppers with Avocado Salsa.

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

High-Protein Cottage Cheese Bowl.

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

Chickpea Tuna Salad.Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

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)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

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

Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables.

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

1. Make Cinnamon-Toasted Oats to have with breakfast on days 1 & 2.
2. Prepare Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on days 2 through 5.
3. 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