Meal Plan For Diabetic Weight Loss – Our 1-week diabetes meal plan makes managing type 2 diabetes and controlling blood sugar levels easier than ever. That being said, even non-diabetics can enjoy this meal plan or try any of the recipes included!
Dealing with diabetes and its effects can definitely be overwhelming, which is why we offer a meal plan to help you manage a lot. This simple 1 week diabetes meal plan is easy enough for anyone to follow and is full of delicious 2-4 carb meals. Whether you’re newly diagnosed or have been managing your diabetes for a while, we know you’ll enjoy this delicious diabetic diet!
Meal Plan For Diabetic Weight Loss
When it comes to a healthy diabetes diet, we want to keep a few things in mind. We focus on getting even carbs from whole grains, fruits, and vegetables, lean proteins from poultry, seafood, and eggs, and even stocking up on heart-healthy omega-3s from seafood, nuts, and avocados. For more information, read our article How to eat healthy as a diabetic.
Low Carb Meal Plan
Before starting any healthy eating program, make sure you’re following a plan that’s right for you. We took a lower carb approach with this option, however this diet is not for everyone. You can even follow this plan and increase your carb intake with 1-2 servings of carbs (like our 4-Ingredient Parmesan Baked Potatoes or even Grandma’s Homemade Wheat Bread Recipe) at each meal. Please talk to your diabetes healthcare team before making any major changes to your diet, including the 7-Day Diabetic Meal Plan.
Would you like to try our 1-week diabetic diet? Which of the diabetic-friendly recipes is best for you? Let us know in the comment section!
Kelsey Butler is a registered dietitian and recipe developer. Kelsey has loved making delicious recipes since she was young. Now with a master’s degree in nutrition, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all food and recipes that everyone can enjoy. Kelsey’s passion is cooking, but she also enjoys the outdoors, staying active, and traveling. He currently lives with his partner in New Zealand.Fried chicken chalupas I wanted a simple alternative to deep-fried chalupas, so I bake them with stuffing on top. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrates (3 g sugar, 3 g fiber), 19 g protein. Replacement for diabetics: 2 lean meats, 1 starch, 1/2 fat.
Diabetic Diet Plan Chart
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and love to cook Russian food for my family and friends. The halibut with soy sauce, ginger and pepper is a favorite. — Margarita Parker, New Bern, North Carolina
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrates (2 g sugar, 3 g fiber), 24 g protein. Exchange for diabetics: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious rolled up in a tortilla or served with corn salsa in a burrito, bun, over rice or mashed potatoes. So many possibilities! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (excluding optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrates (6 g sugar, 3 g fiber), 26 g of protein. Replacement for diabetics: 3 lean meats, 2 starches.
Diabetes Diet Plan: Diabetic Diet Guidelines For Curing Diabetes And Lose Weight Naturally. (diabetes Diet Cookbook And Recipes To Prevent Diabetes, Boost Metabolism , Diabetes Treatment, Diabetes Tip Ebook De Annie Ramsey
Day 4: Cinnamon-apple pork chops The cinnamon in the crust of the main dish has a stabilizing effect on blood sugar levels and has a cholesterol-lowering effect. Diabetics can appreciate two beneficial effects. Pair it with this mashed cauliflower, which is similar to mashed potatoes but doesn’t have the same calories, carbs, or blood sugar spikes.
1 pork chop with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrates (25 g sugar, 4 g fiber), 22 g protein. Exchange for diabetics: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family joy! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrates (5 g sugar, 3 g fiber), 34 g protein. Replacement for diabetics: 3 starches, 3 lean meats, 1/2 fat.
Day Diabetic Meal Plan Ideas: Recipes & Prep
Rosemary Chicken with Spinach and Beans With two young boys constantly on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, so you can easily whip up dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
1 chicken breast half with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrates (5 g sugar, 6 g fiber), 41 g protein. Exchange for diabetics: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These well-seasoned, ground turkey-stuffed bell peppers are so delicious that you won’t even miss real cheddar cheese. Complete the meal with a side dish of salad or rice. —Judy Hand-Truitt, Birmingham, Alabama
2 half stuffed peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic replacement: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Seniors With Diabetes Meal Planning Tips
Bow tie with sausage and asparagus We love asparagus, so I’m looking for ways to make it green. This pasta dish comes together quickly on busy nights and makes amazing leftovers. —Carol Suto, Liverpool, New York
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrates (2 g sugar, 4 g fiber), 17 g protein. Diabetic replacement: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish Packages My husband does a lot of fishing, so I’m always looking for different ways to serve up his catch. A professional chef was kind enough to share this recipe with me, and I played around with a few different vegetable combinations until I found the one that my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrates (4 g sugar, 7 g fiber), 38 g protein. Exchange for diabetics: 5 lean meats, 1 starch, 1 vegetable.
Prediabetes Diet Plan: Risks, Foods, & Lifestyle Changes
Day 10: Rosemary Pork Medallions with Peas Good for a quick lunch after you get home from work. It’s easy to make and doesn’t use many ingredients, so it’s also great for beginner cooks. —Laura McAllister, Morganton, North Carolina
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrates (4 g sugar, 3 g fiber), 28 g protein. Replacement for diabetics: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Dinner You can assemble these Tex Mex-style chicken packages ahead of time and freeze them if you like. Just thaw them in the fridge overnight, then grill them according to the instructions. I like to serve it with warm tortillas and fresh fruit. —Mary Peck, Salina, Kansas
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Replacement for diabetics: 4 lean meats, 2 starches, 1 fat.
Postpartum Diet Plan: Tips For Healthy Eating After Giving Birth
Unstuffed Quinoa Peppers This deconstructed stuffed pepper dish packs a punch. I really do make it all the time and make sure I have a batch in my freezer to take to work. —Rebecca Ende, Phoenix, New York
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrates (3 g sugar, 4 g fiber), 17 g protein. Exchange for diabetics: 2 starches, 2 medium-fat meats.
Cedar Plank Salmon with Blackberry Sauce Here’s the main dish for a warm weather cookout. The salmon has a rich, grilled flavor enhanced by the luscious blackberry sauce. A pleasant balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrates (6 g sugar, 3 g fiber), 29 g protein. Replacement for diabetics: 4 lean meats, 1/2 starch.
Best Mediterranean Diet Meal Plan For Beginners
Artichoke Ratatouille Chicken I packed all the fresh produce into this quick chicken dinner. Serve on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrates (4 g sugar, 4 g fiber), 28 g protein. Replacement for diabetics: 3 lean meats, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my cooking and this hearty flat dinner has built a tasty reputation. People actually reached out publicly to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11 g fat (3 g saturated fat), 65 mg cholesterol, 759 mg sodium, 24 g carbohydrates (5 g sugar, 3 g fiber), 17 g protein. Exchange for diabetics: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Experts Explain The Diabetic Diet Plan To Improve Blood Sugar Balance
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at the market will work beautifully. I like to get as many different things as possible. —James Schend, Taste of Home, Deputy Editor
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrates (3 g sugar, 3 g fiber), 12 g protein. Diabetic replacement: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with peach-avocado salsa Ha
