7-Day Diabetes Meal Plan for Healthy Aging, Created by a Dietitian

From eatingwell.com

This meal plan is full of fibre, protein, calcium and vitamin D for healthy muscles, bones and blood sugar levels

ABOUT THIS PLAN

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 80 grams of protein and 30 grams of fibre to support healthy aging, balanced blood sugars, cardiovascular health, digestion and more. 
• This plan prioritizes key nutrients for healthy aging, including protein, fibre, calcium and vitamin D.

Almost 15% of U.S. adults have diabetes, yet learning how to manage it may feel overwhelming.

Centers for Disease Control and Prevention. National Diabetes Statistics Report.

 That’s why we created this meal plan. Each meal and snack meets our diabetes-appropriate nutrition guidelines designed to support healthy blood sugar levels and prevent heart disease. Since diabetes rates are higher among older adults, we also made sure to focus on key nutrients for promoting muscle mass, heart health and bone density as you age—protein, calcium, vitamin D and fibre. In fact, each day provides at least 80 grams of protein and 30 grams of fibre. Even if you haven’t hit 60 yet, it’s never too early to start prioritizing these nutrients so you can age with grace.

Meal Plan at a Glance
Breakfast/ A.M. Snack	Lunch/ P.M. Snack	Dinner/ Evening Snack
French toast & berries/ Mixed nuts	Tuna rice bowl/ Cocoa chia pudding	Sweet chili salmon bowl
Vanilla-cranberry overnight oats/ Yogurt parfait	Chickpea salad lunch box/ Cocoa chia pudding	Balsamic chicken with arugula salad/ Crunchy chickpeas
Vanilla-cranberry overnight oats/ Edamame	Chickpea salad lunch box/ Cocoa chia pudding	Mojo chicken with veggies/ Crunchy chickpeas
Vanilla-cranberry overnight oats/ Mixed nuts	Chickpea salad/ Edamame	Creamy pesto shrimp & gnocchi/ Yogurt parfait
Yogurt parfait/ Mixed nuts	Chickpea salad/ Cottage cheese snack jar	Spicy chicken & cabbage stir-fry/ Apple & nut butter
Yogurt parfait/ Edamame	Chicken & feta wrap/ Cottage cheese snack jar	Chicken with rice & green beans/ Apple & nut butter
Yogurt parfait/ Edamame	Chicken & feta wrap/ Cottage cheese snack jar	High-protein pasta with peas/ Yogurt parfait

Day 1 

Air-Fryer French Toast Sticks.

Jason Donnelly

Breakfast (403 Calories) 

• 1 serving Air-Fryer French Toast Sticks
• ½ cup fresh blueberries
• ½ cup low-fat plain strained (Greek-style) yogurt

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (394 calories) 

• 1 serving Canned Tuna Rice Bowl

Afternoon Snack (222 Calories) 

• 1 serving Cocoa-Chia Pudding with Raspberries

Dinner (604 Calories) 

• 1 serving High-Protein Thai Sweet Chili Salmon Bowl
• ⅓ avocado

Daily totals: 1,822 calories, 88 g fat, 93 g protein, 168 g carbohydrates, 34 g fibre, 1,724 mg sodium

To make it 1,500 calories: Omit morning snack and omit avocado from dinner.

To make it 2,000 calories: Add ¼ cup hummus with 1 cup cucumbers as an evening snack. 

Day 2

Easy Chickpea Salad Lunch Box.

Ali Redmond

Breakfast (422 Calories) 

• 1 serving Vanilla-Cranberry Overnight Oatmeal

Morning Snack (125 Calories) 

• ½ cup low-fat plain strained (Greek-style) yogurt
• ½ cup fresh blueberries

Lunch (422 calories) 

• 1 serving Easy Chickpea Salad Lunch Box

Afternoon Snack (222 Calories) 

• 1 serving Cocoa-Chia Pudding with Raspberries

Dinner (485 Calories) 

• 1 serving Balsamic Chicken Thighs with Arugula-Tomato Salad
• ¾ cup cooked whole-wheat penne

Evening Snack (100 Calories) 

• 1 serving Crunchy Roasted Chickpeas

Daily totals: 1,776 calories, 81 g fat, 90 g protein, 190 g carbohydrates, 44 g fibre, 1,399 mg sodium

To make it 1,500 calories: Omit blueberries from morning snack and omit afternoon snack. 

To make it 2,000 calories: Increase morning snack to 1 cup low-fat plain strained (Greek-style) yogurt with 1 cup blueberries and add ½ cup low-fat plain strained (Greek-style) yogurt and ¼ cup cucumbers to evening snack to make a savoury yogurt bowl.

Day 3

Sheet-Pan Mojo Chicken with Green Beans & Potatoes.

Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Prop Stylist: Breanna Ghazali.

Breakfast (422 Calories) 

• 1 serving Vanilla-Cranberry Overnight Oatmeal

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Lunch (505 calories) 

• 1 serving Easy Chickpea Salad Lunch Box
• ½ cup low-fat plain strained (Greek-style) yogurt

Afternoon Snack (222 Calories) 

• 1 serving Cocoa-Chia Pudding with Raspberries 

Dinner (413 Calories) 

• 1 serving Sheet-Pan Mojo Chicken with Green Beans & Potatoes

Evening Snack (100 Calories) 

• 1 serving Crunchy Roasted Chickpeas

Daily totals: 1,790 calories, 85 g fat, 94 g protein, 181 g carbohydrates, 49 g fibre, 1,422 mg sodium

To make it 1,500 calories: Omit yogurt from lunch and omit afternoon snack. 

To make it 2,000 calories: Add ⅓ avocado to dinner and add ½ cup low-fat plain strained (Greek-style) yogurt and ¼ cup cucumbers to evening snack to make a savoury yogurt bowl.

Day 4

Creamy Pesto Shrimp with Gnocchi & Peas.

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall

Breakfast (422 Calories) 

• 1 serving Vanilla-Cranberry Overnight Oatmeal

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (422 calories) 

• 1 serving Easy Chickpea Salad Lunch Box 

Afternoon Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Dinner (409 Calories) 

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (250 Calories) 

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blueberries 

Daily totals: 1,830 calories, 86 g fat, 87 g protein, 192 g carbohydrates, 37 g fibre, 1,222 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add ¼ cup hummus with 1 cup cucumbers to afternoon snack.

Day 5

Everything Bagel Cottage Cheese Snack Jar with Bell Peppers and Chickpeas.

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

Breakfast (381 Calories) 

• 1 serving Strawberry & Yogurt Parfait
• 2 Tbsp. chopped walnuts

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (422 calories) 

• 1 serving Easy Chickpea Salad Lunch Box

Afternoon Snack (195 Calories) 

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (392 Calories) 

• 1 serving Spicy Chicken & Cabbage Stir-Fry

Evening Snack (190 Calories) 

• 1 medium apple
• 1 Tbsp. natural peanut butter

Daily totals: 1,779 calories, 81 g fat, 93 g protein, 173 g carbohydrates, 34 g fibre, 1,406 mg sodium

To make it 1,500 calories: Omit walnuts from breakfast and omit evening snack . 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast, add ½ cup blueberries to morning snack, and add 1 cup edamame, in pods (microwaved from frozen) to dinner.

Day 6 

Chicken, Spinach & Feta Wrap.

Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco

Breakfast (381 Calories) 

• 1 serving Strawberry & Yogurt Parfait
• 2 Tbsp. chopped walnuts

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Lunch (457 calories) 

• 1 serving Chicken, Spinach & Feta Wraps
• ½ cup cucumber
• ¼ cup hummus 

Afternoon Snack (195 Calories) 

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (459 Calories) 

• 1 serving Garlic-Thyme Chicken with Green Beans & Rice

Evening Snack (190 Calories) 

• 1 medium apple
• 1 Tbsp. natural peanut butter 

Daily totals: 1,810 calories, 78 g fat, 124 g protein, 160 g carbohydrates, 36 g fibre, 1,547 mg sodium

To make it 1,500 calories: Omit morning and evening snacks. 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast, add ½ cup blueberries to morning snack, and add ⅓ avocado to lunch wrap.

Day 7 

High-Protein Pasta with Peas.

Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer

Breakfast (381 Calories) 

• 1 serving Strawberry & Yogurt Parfait
• 2 Tbsp. chopped walnuts

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen)  

Lunch (457 calories) 

• 1 serving Chicken, Spinach & Feta Wraps
• ½ cup cucumber
• ¼ cup hummus 

Afternoon Snack (195 Calories) 

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

Dinner (414 Calories) 

• 1 serving High-Protein Pasta with Peas

Evening Snack (250 Calories) 

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blueberries 

Daily totals: 1,825 calories, 71 g fat, 119 g protein, 181 g carbohydrates, 35 g fibre, 1,369 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast and add ⅓ avocado to lunch wrap.

Prep-Ahead Tips

• Prep all 3 servings of the Cocoa-Chia Pudding with Raspberries for snacks on Days 1 through 3 at once and refrigerate them until it’s time to eat.
• Prep the Vanilla-Cranberry Overnight Oatmeal for breakfast on Days 2 through 4 at once. It stays good in the fridge for up to 2 days.
• Prep the Easy Chickpea Salad Lunch Box for lunch on Days 2 through 5 at once. It stays good in the fridge for up to 3 days.
• If you don’t mind them losing a little crisp, make the Crunchy Roasted Chickpeas for snacks on Days 2 and 3 at once. Otherwise, it’s best to prep them fresh each night so they’re crunchy.
• Prep the Everything Bagel Cottage Cheese Snack Jars for snacks on Days 5 through 7 at the same time (up to 4 days in advance). Just wait to add the crispy chickpeas until you’re ready to eat so they won’t get soggy.

Other Tips for Healthy Aging

Besides eating a well-rounded diet with plenty of fruits, veggies, whole grains, lean proteins and healthy fats, there are a few other lifestyle changes you can make for healthy aging. For one, try to stay active through a mix of aerobic activity, muscle-strengthening and balance work. This promotes heart health, metabolic health and helps prevent falls. It also helps combat age-related losses in muscle mass and bone density.

Also, don’t underestimate the importance of a good night’s sleep. This is when your body and brain slow down to rest and recover from the wear-and-tear of the day. Studies show that not getting enough quality sleep is linked with higher rates of depression, dementia, falls and cognitive decline. Other things that support healthy aging include keeping up with regular check-ups with your health care providers, minimizing your alcohol intake, quitting smoking, regularly socializing and keeping your mind active through reading, writing or games.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analysed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

https://www.eatingwell.com/7-day-healthy-aging-meal-plan-for-diabetes-11830086