Diabetes Diet To Lose Weight – 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.
Equally important, all the food in this meal plan tastes great and motivates you to stick to the plan!
Diabetes Diet To Lose Weight
Includes instructions on how to find your daily calorie needs and tailor your meal plan to your goals (weight loss, maintenance, weight gain, etc.)
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To make it easy to follow plans, it also includes a downloadable grocery list and a day-by-day outline that you can print and put on your fridge or take grocery shopping.
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 meal plan for diabetes, but there is “growing evidence that low-carbohydrate eating patterns can benefit people with diabetes and pre-diabetes”.
Of course, no one meal will suit everyone. You may have specific dietary needs or food allergies to consider, 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 helping 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 meal plan, your first step should therefore always be to calculate your ‘calorie 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 needs”.
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 not 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 you’re taking in a little too much fat, cut back on the calories a bit.
This is a 1600 calorie meal plan that can be adjusted to any number of daily calories you choose.
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The meal plan has 3 main meals and 2 snacks per day and tells you how many calories and carbs are in each meal and snack.
If you need to adjust calories, start by adding or removing a snack. If that’s 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 to split them so that you eat some vegetables with each main meal (or at least lunch and dinner). Vegetables are also great for grazing during the day to stave off hunger pangs.
Vegetables in this plan mean low-carb vegetables like lettuce, broccoli, cucumber, etc. NO carbs like beans, potatoes, etc. You can see a list of great low-carb vegetables at the end of this post.
Day Diabetes Diet
You can download a day-by-day outline of the meal plan HERE and print it out and stick it on your fridge (or just keep it on your computer or phone) so you always know what to eat next.
To make 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 meals can be made in large batches 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 plan day by day before starting meal prep.
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 throughout the day – estimated to be 80 calories and 20 g carbs
Dinner: 1 serving of rosemary chicken (Tuscan style) + 1 serving of cauliflower porridge (375 calories and 14 g of carbohydrates)
Snack: 4 ml. (114 grams) hummus (200 calories and 17 g carbs) Tip: Enjoy with some of the day’s vegetables
Dinner: 1.5 servings of roasted chicken with mustard + 3 ml. (86 g) cooked quinoa (382 calories and 21 g carbs)
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Dinner: 1 portion of salmon with lemon butter + 3 ml. (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 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 contains yourself (just google it 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 defer to 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 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
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 your 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 like or simply make a different meal. Just try to match the calories and carbs listed for the meal you don’t like
A: Eating healthy can be done even if you don’t cook. Try to choose food options that at least meet your daily calorie goals. When buying food in 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, simply replace the meals with others in our recipe library or your favorite recipes. You just have to limit what you eat 2 days a week. You’ll see the pounds drop, your blood sugar levels stabilize, and your waistline shrink.
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In a recent study, researchers in the UK found that restricting carbohydrates for just two days a week was superior to a standard, daily calorie-restricted diet in both weight loss (about 9kg lost vs 5kg) and lower levels of insulin (reduced by 22% vs. 4%). Based on this and other research indicating that safe weight loss is the key to reversing and preventing diabetes, Reader’s Digest partnered with registered dietitian and diabetes expert Erin Palinsky to distill the latest science to create an easy-to-follow plan that allows people with diabetes to have their cake – and other carbohydrates – and still keep their blood sugar under control.
A diabetes diagnosis can be overwhelming and frightening, and even many who have lived with diabetes for years often struggle with what they can eat. The two-day diabetes diet keeps it simple – no forbidden foods and no carb counting. You only need to limit what you eat 2 days a week – and research suggests the pounds drop, your blood sugar levels stabilize and your waistline shrinks.
On those 2 days of the week, you follow the low-carb Power Burn program and consume approximately 600 calories from the selected foods. How does that look on your plate? How about a 2-egg omelette with onions and peppers plus yogurt for breakfast; a hearty bowl of carrot soup plus fresh fruit for lunch; meatloaf and broccoli for dinner with milk; and a cup of sweet grapes for a snack? Or Canadian bacon and spinach for breakfast with a glass of milk; vegetable soup and topped with half a banana
