Diabetes Type 2 Diet Foods – This 7-Day Diabetes Meal Plan will give you an easy to follow plan on what and how much to eat to get the healthy nutrition you need as a person with diabetes.
Equally important, all the food on this meal plan tastes great and motivates you to stick to the plan.
Diabetes Type 2 Diet Foods
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 easy to keep track of plans, it also includes a downloadable shopping list and day-by-day overview that you can print and put on your fridge or take shopping with you.
All recipes are low carb so they suit the nutritional preferences of most people living with diabetes.
If you prefer an even lower carb meal plan, you can follow our Ketogenic Meal Plan.
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 your target range.
Healthy Dinner Recipes For Diabetics (low Carb)
According to the American Diabetes Association’s 2019 Nutrition Guidelines, there are many different ways to create a healthy diabetes eating plan, but there is “growing evidence that low-carb eating patterns can benefit people with diabetes and prediabetes”.
Of course, no meal plan will suit everyone perfectly. You may have specific dietary needs or food allergies to consider, or you may simply like different foods than are included in this plan. If so, use this plan as a starting point and replace the foods that aren’t working for you with something else with similar macronutrients.
We all have different caloric needs. Your daily calorie requirement depends on your size, fitness level, daily activity, gender, etc.
When you’re creating a healthy diabetes eating plan, the 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 calorie 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 eating 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 you’re putting on a little fat, cut back on calories slightly.
This is a 1600 calorie meal plan that can be adjusted to the 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 at each main meal (or at least at lunch and dinner). Greens are also great to graze on throughout the day to stave off hunger.
Vegetables in this plan means low carb vegetables like salad, 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.
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You can download a daily meal plan summary HERE and print it out and hang it on your fridge (or just keep it on your computer or phone) so you always know what to eat.
To make your meal prep for the week a little easier, you can find a downloadable and printable shopping 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 multiple days at once, so always check the daily plan before you start meal prep.
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28 g) almonds (248 calories and 12 g carbs)
Day Diabetes Diet
Vegetables: 20 oz. (4-5 cups, 570 g) vegetables enjoyed throughout the day: Estimated 80 calories and 20 g carbs
Dinner: 1 serving of rosemary chicken (Tuscan style) + 1 serving of mashed cauliflower (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 greens
Dinner: 1.5 servings of baked chicken with mustard + 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 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 previous plan.
This is of course not a complete list of every low carb vegetable in the world, so if your favorite vegetable isn’t on the list, find out how many carbs there are for yourself (just google for most vegetables). .
Diabetic Food Pyramid
A: The 7-Day Diabetes Meal Plan is suitable for people living with any type of diabetes, unless your medical team has recommended a different specific diet. Always follow the guidance of your medical team. The plan is moderately low in carbs, but according to the American Diabetes Association’s 2019 Nutritional 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 still eat enough calories to support your goals
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Q: What do I do if I can’t follow the meal plan for every meal (because of work, social life, etc.)?
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A: That’s right, the 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.
A: Don’t worry, just substitute the ingredients you don’t want or just make a different meal. Just try to match the calories and carbs listed for the food you don’t want
A: Eating healthy can be done even if you don’t cook. Try to choose food options that match your daily calorie goals at a minimum. When buying food at restaurants or pre-cooked at the grocery store, 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 own favorite recipes. Type 2 diabetes is a long-term condition in which your body cannot control the amount of glucose (sugar) in your blood. If you have type 2 diabetes, your body does not respond properly to a hormone called insulin. Or your body may not be able to produce enough insulin. Either way, the result is that your blood glucose level becomes too high.
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There are two main types of diabetes: type 1 and type 2. Type 2 diabetes is the most common: more than nine out of 10 people diagnosed with diabetes have this type. Type 2 diabetes is more common the older you get. But it can develop at any age, and is becoming more common in young adults and children.
If you have type 2 diabetes, your body stops responding to insulin properly and you may not be able to produce enough. Insulin controls the amount of glucose in the blood. It helps glucose move from the blood into the body’s tissues, such as muscle cells, when it needs energy. If your body doesn’t respond properly to insulin, your blood glucose level can become too high.
There are a number of things that can increase your risk of developing type 2 diabetes. These include:
Get a picture of your current health and potential future health risks with one of our health assessments. Learn more about health assessments >
Can Type 2 Diabetes Be Reversed With Food And Diet Changes?
If you have type 2 diabetes, you may not have any obvious symptoms. Your diabetes can only be discovered during a routine medical check-up with your GP.
Your GP will ask about your symptoms and examine you. If your GP thinks you may have diabetes, they will ask you to have a blood test to check your glucose level. You may or may not need to fast (not eat) before the blood test
