Best Diet For A Diabetic Person – This 7-day diabetes meal plan will give you an easy-to-follow plan for what and how much to eat to get the healthy nutrition you need as a person living with diabetes.
Just as importantly, all the food on this meal plan tastes great and motivates you to stick with the plan!
Best Diet For A Diabetic Person
It includes instructions on how to find your daily calorie needs and adjust the meal plan to your goals (weight loss, maintenance, weight gain, etc.)
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To make it easier to follow the plans, it also includes a downloadable grocery list for day-by-day review that you can print out and put on your fridge or bring groceries.
All recipes are low carb so they suit the dietary preferences of most people living with diabetes.
If you prefer an even lower carb meal plan, you can follow our ketogenic meal plan instead.
A good diabetes meal plan is one that provides you with all the healthy nutrition you need while helping you keep your blood sugar in the target range.
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According to the American Diabetes Association’s 2019 Dietary Guidelines, there are many different ways to create a healthy diabetes eating plan, but there is “growing evidence that low-carbohydrate eating patterns may benefit people with diabetes and prediabetes’.
Of course, no meal plan will fit everyone perfectly. You may have specific dietary needs or food allergies to consider, or simply like different foods than those included in this plan. If so, use this plan as a starting point and replace the meals that aren’t working for you with something else with similar macronutrients.
We all have different calorie needs. Your daily calorie requirement depends on your size, fitness level, daily activity, gender, etc.
When creating a healthy diabetes eating plan, your first step should always be to calculate your “caloric balance,” or how many calories you need each day to maintain your current weight.
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You can learn exactly how to find your caloric balance in 5 easy steps in this post: How to Find Your Daily Calorie Need.
Once you know your calorie balance, you can adjust your daily calories up or down to meet your goals. If your goal is to lose weight, I recommend that you eat up to 500 calories less than your balance each day (but no less than 1,200 per day). This should lead to steady and healthy weight loss.
If you want to build more muscle mass (or just gain weight in general), start by eating 300-500 calories more than your balance each day and see what happens. If you find that you’re gaining too much fat, reduce your calories slightly.
This is a 1600 calorie meal plan that can be adjusted to your chosen daily calorie count.
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The meal plan includes 3 main meals and 2 snacks per day and tells you how many calories and carbohydrates are in each meal and snack.
If you need to adjust calories, start by adding or removing a snack. If this is not enough to meet your calorie goal, adjust the portions of one or more main meals.
Vegetables are included as a separate line for each day, but it is recommended that you split them up so that you eat some vegetables with each main meal (or at least lunch and dinner). Vegetables are also great for grazing throughout the day to keep hunger pangs at bay.
Vegetables in this plan mean low-carb vegetables like lettuce, broccoli, cucumbers, etc. NO carbs like beans, potatoes, etc. You can see a list of great low-carb vegetables at the end of this post.
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You can download a daily meal plan overview HERE and print it and hang it on your fridge (or just save it to your computer or phone) so you always know what to eat next.
To make your meal prep for the week a little easier, you can find a downloadable and printable grocery list HERE that includes everything you need to make each meal.
Many of the dishes can be made in large batches and stored in the refrigerator. Some meals are included for several days, so you can cook for several days at the same time, so always check the plan day by day before you start preparing the food.
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28 g) almonds (248 calories and 12 g carbs)
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Vegetables: 20 oz. (4-5 cups, 570 g) of vegetables eaten throughout the day – approximately 80 calories and 20 g carbs
Dinner: 1 serving of rosemary chicken (Tuscan style) + 1 serving of cauliflower mash (375 calories and 14 g carbs)
Snack: 4 oz. (114 grams) hummus (200 calories and 17 g carbs) Tip: Enjoy with some of your daily veggies
Dinner: 1.5 servings of mustard-roasted chicken + 3 oz. (86 g) cooked quinoa (382 calories and 21 g carbs)
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Dinner: 1 serving of salmon with lemon butter + 3 oz. (86 g) cooked quinoa (439 calories and 17 g carbs)
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (29 g) almonds (248 calories and 12 g carbs)
If there’s a recipe in the plan that you’re not interested in, you can easily mix it up by choosing other recipes from our recipe library. Just choose recipes with calories and carbs similar to those included in the plan above.
This is of course not an exhaustive list of every low-carb vegetable in the world, so if your favorite vegetable isn’t on the list, see for yourself how many carbs it has (just googling it works for most vegetables).
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A: The 7-Day Diabetes Meal Plan is suitable for people living with any type of diabetes, unless your medical team has recommended that you follow a specific different diet. Always follow the instructions of your medical team. The plan is moderately low carb, but according to the 2019 American Diabetes Association Dietary Guidelines, the appropriate daily carb intake is personal, so please adjust accordingly.
Question: I practice intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour window when I’m not fasting?
A: Yes, you can enjoy the meal plan and still practice intermittent fasting. Feel free to combine meals or skip snacks as long as you’re eating enough calories to support your goals
Q: What if I can’t follow the meal plan for every meal (due to work, social life, etc.)?
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A: That’s okay, a meal plan is meant to make life easier, not harder. Try to match the daily calories and carbs as closely as possible, but don’t stress too much about it.
A: No worries, just substitute the ingredients you don’t want or just make a different dish. Just try to match the calories and carbs listed for the food you don’t want
A: Eating healthy may not even mean cooking. Try to choose food options that meet your daily calorie goals at a minimum. When buying food at restaurants or pre-made at the supermarket, pay attention to how it’s prepared and try to look up the food online to help you count carbs
A: Yes, you can use this meal plan until you get tired of the meals. And when you do, simply replace the dishes with others in our recipe library or your own favorite recipes Medical Review by Kathy W. Warwick, R.D., CDE, Nutrition – By Lana Burgess – Updated March 22, 2022
Healthy Food Choices Made Easy
Gestational diabetes develops when pregnancy hormones make a person resistant to the action of insulin. Without treatment, it can lead to a number of complications. It is possible to reduce the risk of gestational diabetes by following a healthy diet and maintaining a moderate weight.
The body is resistant to insulin, which causes blood sugar to rise. A pregnant woman may be able to produce more insulin to compensate, but some cannot, resulting in gestational diabetes.
This article explains the diet people can follow during pregnancy if they have gestational diabetes, including which foods to eat and avoid.
It will also outline other treatment options for gestational diabetes, possible complications and tips for a healthy pregnancy.
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Gestational diabetes develops during pregnancy. According to the Centers for Disease Control and Prevention (CDC), gestational diabetes affects
This type of diabetes occurs when the body cannot produce enough of the hormone insulin during pregnancy. The pancreas produces insulin, which helps the body’s cells use blood sugar for energy.
The body will produce more hormones during pregnancy and people may gain weight. These changes can cause cells to use insulin less efficiently than before, known as insulin resistance.
Becoming insulin resistant means that the body needs more insulin to deal with the sugar or glucose in the blood. If the pancreas can’t produce enough insulin to keep up, it can lead to high blood sugar levels.
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It is important to eat healthy if one has gestational diabetes. The American Diabetes Association recommends using the diabetes plate method to help a person eat the right balance of nutritious foods.
To use this method, one should fill half of a 9-inch plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with carbohydrates, such as
