Diabetes Diet Recipes Weight Loss – 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!
Diabetes Diet Recipes Weight Loss
It includes instructions on how to find your daily calorie needs and tailor the meal plan to your goals (weight loss, maintenance, weight gain, etc.)
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To make planning easier, it also includes a downloadable grocery list to review daily that you can print and hang on your fridge or bring grocery shopping.
All recipes are low carb so they fit the dietary preferences of most people living with diabetes.
If you prefer a 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 within your 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 meal plan for diabetes, but there is “growing evidence to show that low-carb eating patterns can benefit people with diabetes and prediabetes.”
Of course, no meal plan will work perfectly for everyone. You may have specific dietary needs or food allergies that need to be taken into account or simply like different foods than what is 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 caloric needs depend on your size, fitness level, daily activity, gender, etc.
When creating a healthy meal plan for diabetes, 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 with 5 simple steps in this post: “How to find your daily caloric need”.
Once you know your caloric 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 ideal weight 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 body weight each day and see what happens. If you find that you are gaining a little too much fat, reduce your calories a little.
This is a 1600 calorie meal plan that can be adjusted to any daily calorie count you choose.
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The meal plan includes 3 main meals and 2 snacks per day and tells 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 reach your calorie goal, adjust the portions of one or more main meals.
Vegetables are included as a separate row for each day but it is recommended to split them so that you eat some vegetables at each main meal (or at least lunch and dinner). Vegetables are also great for grazing throughout the day to prevent hunger.
Vegetables in this plan mean low-carb vegetables such as salad, broccoli, cucumber, etc. Not 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 review here and print it out 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 meal preparation for the week a little easier, you can find a downloadable and printable grocery list here that includes everything you need to prepare each meal.
Many of the meals can be prepared in large portions and stored in the refrigerator. Some meals are included in multiple days, so you can cook for several days at once, so always check the daily plan before you start meal prep.
Snack: 5.2 g (148 g) Greek yogurt (0%) + 1 oz. (28 grams) almonds (248 calories and 12 grams of carbohydrates)
Day Diabetic Meal Plan Ideas: Recipes & Prep
Vegetables: 20 oz. (4-5 cups, 570 grams) vegetables enjoyed during the day – estimated at 80 calories and 20 grams of carbohydrates
Dinner: 1 serving of rosemary chicken (Tuscan style) + 1 serving of cauliflower puree (375 calories and 14 grams of carbohydrates)
Snack: 4 oz. Hummus (114 grams) (200 calories and 17 grams of carbohydrates) Tip: Enjoy with some of the daily vegetables
Dinner: 1.5 servings of mustard baked chicken + 3 grams. (86 grams) cooked quinoa (382 calories and 21 grams of carbohydrates)
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Dinner: one serving of salmon with lemon butter + 3 grams. (86 grams) cooked quinoa (439 calories and 17 grams of carbohydrates)
Snack: 5.2 g (148 g) Greek yogurt (0%) + 1 oz. (29 grams) almonds (248 calories and 12 grams of carbohydrates)
If there’s a recipe in the show that you don’t care for, you can easily mix it up by choosing other recipes from our recipe library. Simply choose recipes with similar calories and carbohydrates to those included in the plan above.
This is, of course, not a comprehensive list of every low-carb vegetable in the world, so if your favorite vegetable isn’t on the list, look up how many carbs it has yourself (just a Google search works for most vegetables).
The Diabetes Diet
A: The 7-Day Diabetes Meal Plan is suitable for people living with any type of diabetes, unless your medical team has advised you to follow a specific different diet. Always be sure to defer to the direction of your medical staff. 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.
Q: I practice intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour window where 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 still eating enough calories to support your goals
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Q: What should I do if I can’t follow the meal plan for each meal (due to work, social life, etc.)?
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A: That’s fine, the meal plan is meant to make life easier, not harder. Try to match your daily calories and carbs as closely as you can but don’t stress too much about it.
A: Don’t worry, just replace the ingredients you don’t want or just make a different meal. Just try to match the calories and carbs listed for the meal you don’t want
A: You can eat healthy even if you don’t cook. Try to choose food options that match your daily calorie goals as a minimum. When you buy food at restaurants or pre-cooked 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, just replace the meals with others in our recipe library or your favorite recipes For many people with diabetes, losing weight is key to reducing symptoms and feeling great—but adjusting your diet and lifestyle can be challenging. Where do you even start? This comprehensive guide takes the guesswork out, helping you create a sustainable diabetes diet plan and optimize your health.
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BRITTANY POULSON, MDA, RDN, CDCES, is a registered dietitian and certified diabetes care and education specialist. She is also the creator of YourChoiceNutrition.com, where she is a food and nutrition consultant, recipe developer and blogger. Brittany is passionate about empowering people to live their healthiest lives.
“The hamster wheel of meal planning can be exhausting, especially when diabetes requires extra attention to your diet. This book takes the pressure off, provides you with helpful tips and a 28-day meal plan full of delicious and nutritious recipes (with a shopping list already prepared for you!) Nope No more guessing what to eat or running to get it at the last minute – this book will help you take control of meal times with light and satisfying dishes.” Christine Carroll, MPH, RD
“For those newly diagnosed with diabetes, this can be overwhelming. Brittany has done a fantastic job breaking down the basics of eating well for diabetes. She has created an accessible meal plan to support those balancing their blood sugar. The recipes look absolutely delicious and can be enjoyed by anyone!” -Chef Julie Lopez, RD, cookbook author and culinary nutrition expert
“The 28 Day Diabetes Diet Plan for Weight Loss is going to become the go-to book for anyone who wants to learn how to control their blood sugar and still enjoy delicious food. Brittany has used her experience working with clients and family members diagnosed with diabetes to create a realistic road map to help people improve their overall health. The best part of this book is that the recipes are appetizing and everyone can enjoy them.” -Tara Rochford, RD, blogger at Tara Rochford
Day Diabetes Meal Plan For Weight Loss
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