Sample 7 Day Diabetic Meal Plan – Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition – By Danielle Dresden – Updated on Sep 13, 2022
Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Maintaining a healthy diet can help.
Sample 7 Day Diabetic Meal Plan
Following a diabetes meal plan can help a person ensure variety in their diet and help them achieve or maintain a moderate weight.
Day Insulin Resistance Diet Meal Plan (pdf & Menu)
However, no one plan will suit everyone. Ultimately, it is best for each person to work out their own meal plan with the help of a doctor or dietitian.
A diabetes meal plan can help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new ideas to the diet.
However, these meal plans may not provide enough calories for some people, including individuals who are very physically active, people who are pregnant or breastfeeding, and those with certain health conditions.
In addition, a low-calorie diet can be restrictive and can make it more challenging to meet nutritional needs. Therefore, careful planning is essential.
What An 1,800 Calorie Day Looks Like
The following plans include the number of carbohydrates for each meal and each day, based on calculations by the
. They include three meals a day, plus snacks, all of which include a maximum of 3 servings of healthy, high-fiber carbohydrates.
A person should consult a doctor or dietitian about whether the amounts below are suitable for them. If necessary, they can make adjustments by changing portion sizes or adding extra snacks or meals.
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With this in mind, the following steps can help a person put together a healthy 7-day meal plan:
Week, Pre Diabetic Meal Plan Ideas: Recipes & Prep
Between diabetes and obesity. Many people with diabetes may want to lose weight or prevent weight gain.
One way to manage weight can be by counting calories. The number of calories a person needs each day will depend on factors such as:
Several diet approaches can help a person achieve and maintain a moderate weight, and not all of them involve counting calories.
, for example, focuses primarily on fruits, vegetables, whole grains, nuts, and seeds, as well as dairy products, poultry, and fish that are low-fat or fat-free. It encourages people to avoid added salt, sugars, unhealthy fats, red meat and processed carbohydrates.
Korean Meal Planning Guide With A Sample Week Menu
The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals. The
A person who needs a higher intake of carbohydrates can add a small amount of fresh fruit or a glass of milk.
Some oils can be healthy and low in carbs, but high in calories. A person can use these oils to prepare food and add flavor, but it is important to consume them in moderation.
Limited amounts of monounsaturated fats, such as olive and canola oil and avocado, can support health, as can limited amounts of polyunsaturated fats, such as sesame seeds and nuts.
Calorie Diabetic Diet: The Beginner’s Guide To Reduced Calorie Meal Plans
A person can ask a doctor if these guidelines are appropriate. Some people with diabetes may need a lower carbohydrate intake to manage their blood sugar well.
, one way to manage blood sugar levels is to decide how many carbohydrates to consume each day and how to spread them between meals. People can then choose how to “spend” their carbohydrates using a carbohydrate exchange list.
Experts no longer recommend a standard carbohydrate intake for people with diabetes, as each person has different requirements. The type of carbohydrate can also affect the amount a person can eat. Highly processed carbohydrates and sugars can quickly raise blood glucose levels without providing any nutritional benefits.
Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of
Day Sample Meal Plan With Recipes
It is best to talk to a doctor about how much and what type of carbohydrates to consume and how to spread them throughout the day.
Foods with high GI scores raise blood sugar levels quickly. These foods include sugars and other highly processed carbohydrates. Foods with low scores contain no or little carbohydrates or contain fiber, which the body does not absorb as quickly as processed carbohydrates.
Breakfast: Spread one poached egg and half a small avocado on one slice of Ezekiel bread, one orange. Total carbs: 39.
Lunch: Mexican Bowl: Two-thirds of a cup low-sodium canned pinto beans, 1 cup chopped spinach, 1/4 cup chopped tomatoes, 1/4 cup bell peppers, 1 ounce(s) of cheese, 1 tablespoon(s) salsa. Total carbs: 30.
Diabetes 7 Day Meal Plan
Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups vegetable tomato sauce with garlic, mushrooms, greens, zucchini and eggplant. Total carbs: 35.
Breakfast: Three-quarter cup blueberries, 1 cup cooked oats, 1 oz almonds, 1 teaspoon (teaspoon) chia seeds. Total carbs: 34.
Lunch: Salad: 1/2 cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, 1/2 small avocado, 1/2 cup sliced strawberries, 1/4 cup grated carrots, 2 tablespoons dressing. Total carbs: 52.
Dinner: Mediterranean couscous: Two-thirds of a cup of whole-wheat cooked couscous, half a cup of sautéed eggplant, four sun-dried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tablespoon balsamic vinegar, fresh basil. Total carbs: 38.
Prediabetes Diet Plan
Breakfast: Three-quarter cup of blueberries, two-egg vegetable omelet with spinach, mushrooms, bell pepper, avocado, and half a cup of black beans. Total carbs: 34.
Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tablespoon plain, non-fat Greek yogurt, 1 tablespoon mustard, 2 oz canned tuna in water mixed with 1/4 cup shredded carrots, 1 tablespoon dill relish, 1 cup to mat, half a medium apple. Total carbs: 40.
Dinner: 1/2 cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, 1/2 cup fresh pineapple. Total carbs: 34.
Breakfast: Sweet Potato Toast: Two slices of roasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flax seeds. Total carbs: 44.
Week One Keto/low Carb 7 Day Meal Plan & Progress
Lunch: 2 oz fried chicken, 1 cup raw cauliflower, 1 tablespoon low-fat French dressing, 1 cup fresh strawberries. Total carbs: 23.
Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 teaspoons olive oil, one kiwi. Total carbs: 44.
Breakfast: One-third cup of Grape-Nuts or similar high-fiber cereal, half a cup of blueberries, 1 cup of unsweetened almond milk. Total carbs: 41.
Lunch: Salad: 1/4 cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, 1/4 cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.
Day Diabetes Meal Plan: 1,500 Calories
Dinner: 2 oz salmon fillet, a medium baked potato, 1 teaspoon butter, 1.5 cups steamed asparagus. Total carbs: 39.
Breakfast: A cup of low-fat plain Greek yogurt sweetened with half a mashed banana, 1 cup of strawberries, 1 tablespoon of chia seeds. Total carbs: 32.
Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low-fat cheese, 2 tablespoons avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70.
Dinner: Half a medium baked potato with skin, 2 oz roast beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41.
Day Diabetes Meal Plan For Weight Loss
Breakfast: Chocolate peanut butter flour: 1 cup of cooked oats, 1 scoop of chocolate vegan or whey protein powder, 1 tablespoon of peanut butter, 1 tablespoon of chia seeds. Total carbs: 21.
Lunch: One small whole grain pita bag, half a cup of cucumber, half a cup of tomatoes, half a cup of lentils, half a cup of leafy greens, 2 tablespoons of salad dressing. Total carbs: 30.
Dinner: 1/2 cup cooked beets, 2 oz cooked shrimp, 1 cup green peas, 1 tsp butter, 1 cup sauteed scallions, 1 t balsamic vinegar. Total carbs: 39.
Lunch: Mexican Bowl: One-third cup brown rice, two-thirds cup homemade baked beans, 1 cup chopped spinach, one-quarter cup chopped tomatoes, one-quarter cup bell peppers, 1.5 oz cheese, 1 tablespoon salsa. Total carbs: 43.
Day Diabetes Meal Plan: Meals And Planning Methods
Breakfast: 3/4 cup blueberries, 1 cup cooked oats, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39.
Lunch: Salad: 1/2 cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, 1/2 small avocado, 1/2 cup sliced strawberries, 1/4 cup shredded carrots, 2 tablespoons low-fat French dressing. Total carbs: 49.
Snack: One small peach diced in one third of a cup of 2% fat cottage cheese. Total carbs: 16.
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Dinner: Mediterranean couscous: Two-thirds cup of cooked whole grain couscous, half a cup of sauteed eggplant, four sun-dried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tablespoon balsamic vinegar, fresh basil. Total carbs: 38.
The Best 7 Day Diabetes Meal Plan
Breakfast: One cup of blueberries, two-egg vegetable omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43.
Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tablespoon plain Greek fat-free yogurt, 1 tablespoon mustard, 3 oz canned tuna in water mixed with a quarter cup grated carrots, 1 tablespoon dill relish, 1 cup to mato, half cup ‘ a medium apple. Total carbs: 43.
Dinner: 1/2 cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, 1/2 cup fresh pineapple. Total carbs: 47.
Breakfast: Sweet Potato Toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach and 1 tsp sprinkled flax seeds. Total carbs: 44.
Low Carb Meal Plan
Lunch: 3 oz
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