Free 28 Day Diabetes Meal Plan – It’s easier to get dinner on the table when it’s already laid out for you. Enjoy a month off from meal planning with 30 days of delicious, diabetes-friendly dinners to help you keep your blood sugar levels in check. The recipes in this plan limit carbohydrates, saturated fat and sodium – things that can have a negative effect on your diabetes if you eat too much – and can be enjoyed by the whole family yet. Diabetes management has never been better!
Homemade pesto may seem intimidating, but in this quick pasta recipe you can make a simple sauce in minutes as long as the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing them with the pasta and pesto.
Free 28 Day Diabetes Meal Plan
Swap out store-bought for this homemade buttermilk and poppy seed dressing to take this healthy salad recipe to the next level. For an even more impressive meal, make your own crunchy cheese crisps in a pinch, using phyllo dough, for a great accompaniment to this dinner salad. Make extra dressing to keep on hand for other salads throughout the week.
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Sweet and crunchy hazelnuts combine with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Try this on top of a salad or alongside brown rice or orzo.
Place vegetables and black beans on crisp tostadas and top with lime crema for a vegetarian dinner the whole family will enjoy. Running the vegetables under the broiler gives them a smoky flavor while cooking them quickly.
This simple recipe for cheesy chicken enchiladas requires only one pan to cook and eliminates the need to fill and roll corn tortillas. Carrying the vegetables in a cast iron skillet will add depth of flavor. Don’t worry if you don’t have one, as you can use an oven-safe skillet instead.
This fried rice variation uses frozen cauliflower instead of traditional rice to reduce the calories and carbs. You can adjust the amount of chile-garlic sauce to taste.
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This Persian-inspired chicken and rice dish has a beautiful golden color and wonderful aroma. If you have saffron in the cupboard, add that optional pin; will add a little more flavor and aroma to the dish.
Since this one-pan meal is ready in just 35 minutes, it’s a great choice for a healthy recipe after a long day at the office. Maple spiced carrots cook alongside pepita salmon fillets and deliver incredible flavor and nutrition in a dinner the whole family will eat.
This healthy and easy salad is designed to be made with pre-cooked or leftover salmon. To cook salmon quickly, brush lightly with olive oil, then roast in a 450°F oven until the fish is opaque and firm, 8 to 12 minutes.
Brown shrimp, spinach and garlic and cook quickly for a simple one-pot dinner at night. A quick pan sauce gets life from zesty lemon juice, warm red pepper and herbaceous parsley. Serve with a slice of whole wheat baguette to soak up every last drop of sauce.
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In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a rich, thick broth punctuated with notes of garlic and ginger. We love peanuts for their cheap price and delicious taste. They are also a good source of protein – 1 ounce has 7 grams.
Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a refreshing and easy spring salad. To prepare ahead, add the dressing, combine the salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.
We love the crunch from sliced cucumber and jicama in these delicious chicken lettuce wraps. Serve with the simple peanut sauce for an easy dinner recipe that will impress kids and adults alike.
We love the crunch from sliced cucumbers and jicama in these delicious chicken lettuce wraps. Serve with the simple coconut sauce for an easy dinner recipe that will impress kids and adults alike.
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A quick dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a hit. To save time, use pre-cooked rice or cook rice a day ahead.
Sun-dried tomatoes and Romano cheese pack a delicious punch along with the wonderful aroma of fresh marjoram in this rustic, Italian-inspired dish. Serve with sauteed fresh spinach or steamed broccolini.
Fresh pasta cooks up faster than dry, making it essential for quick weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They are not fully cooked, so use pasteurized eggs in the shell if you prefer.
These sweet potato black bean burgers spiced with curry powder are easy to make. Mixing the mixture with your hands gives you a soft, uniform texture and the outside becomes crispy by cooking in an iron pan. To make this recipe gluten-free as well, use gluten-free oats and put the dressing in a lettuce layer, leaving the bottom.
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Let your slow cooker work – while you work! – and come home to a delicious bowl of hearty stew for dinner. Loaded with potatoes, hominy, green chiles, and chunks of pork chops, this filling stew recipe takes just 25 minutes to prepare in the morning.
Pesto Trapanese is the Sicilian version of the sauce that uses tomatoes and almonds instead of pine nuts. This delicious pesto sauce covers low-carb zucchini noodles and healthy seared salmon to create a delicious pasta dinner.
In this healthy stuffed pepper recipe, a chicken jambalaya filling and Cajun spices are baked inside the peppers. Traditional jambalaya is made with green peppers, but you can use green, yellow or orange peppers (or a combination) for this dish. Look for bells with an even base, so they stand upright on their own.
This vibrant, colorful dish is great for those who like a little heat. Adjust the amount of chile-garlic sauce to your preferred level of heat. To crush ginger, use the side of a chef’s knife or the flat bottom of a strong mug. Serve with rice, if desired.
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Store-bought pie crust, frozen vegetables and pre-cooked chicken simplify the preparation for this easy casserole. This healthy dinner recipe is comfort food at its best.
Tender cabbage and a vibrant apple-mustard pan sauce are the perfect pairing for pillowy cauliflower gnocchi. Add spicy chicken-apple sausage for extra protein.
In this version of chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup.
While traditional cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a mixture of rice, mushrooms, onions, garlic and herbs for a healthy vegetable-filled cabbage recipe. The stuffed cabbage leaves are gently baked in a simple tomato sauce. This easy cabbage recipe can be made ahead of time and eaten right before serving.
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This healthy fish recipe makes a delicious and easy weeknight meal. Serve with wild rice or roasted potatoes.
Fried fish lovers get flavor without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and some light sour cream. and successfully guide you to make better diet and nutrition choices. We strive to recommend only products that adhere to our philosophy of eating better while still enjoying what you eat.
Your body has internal mechanisms that help control your blood sugar. However, in someone with diabetes, this internal mechanism does not work properly for various reasons. This is why someone with diabetes needs to be much more aware of what they eat, as that is directly related to managing their blood sugar. Finding recipes for someone with diabetes can be challenging. I’ve written two cookbooks for people with diabetes – Diabetes Create Your Plate Meal Prep Cookbook and The Create-Your-Plate Diabetes Cookbook – and below you’ll find many of these recipes packaged a -into a 5-day diabetic meal plan.
For a healthy person, the body breaks down most of the food you eat into sugar (AKA glucose) that is absorbed into the bloodstream. When your blood sugar is elevated, it tells your pancreas to release insulin. Insulin allows blood sugar to move from your blood into your body’s cells to be used as energy.
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In someone with diabetes, your body doesn’t make enough insulin or it can’t use the insulin as well as it should. This means that the signal to remove the sugar from your blood is “broken”, allowing blood sugar to remain in your blood when it shouldn’t. Over time, this can lead to serious health problems, such as heart disease, kidney disease, and vision loss. Your best bet is to manage your blood sugar as best you can with the food you eat.
Below you will find 5 days of recipes suitable for people with diabetes. It is important to remember that you want a balanced diet accordingly
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