Type 2 Diabetes Diet Plan Examples – This 7-day diabetes meal plan will give you a simple plan of what and how much to eat to get the healthy nutrition you need as a diabetic.
Also important is that all the food on this meal plan tastes great and motivates you to stick to the plan!
Type 2 Diabetes Diet Plan Examples
It provides instructions on how to determine your daily caloric needs and tailor your nutrition plan to your goals (weight loss, maintenance, weight gain, etc.).
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To help you keep track of your plans, it also includes a downloadable grocery list and a daily overview that you can print out and put on the fridge or take with you shopping.
All recipes are low in carbohydrates, so they meet the nutritional needs of most people with diabetes.
If you prefer an even lower carb diet 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 and helps keep your blood sugar in your 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 diabetes meal plan, but there is growing evidence that a low-carb diet can benefit people with diabetes and pre-diabetes.
Of course, no meal plan is perfect for everyone. You may have specific dietary needs or food allergies that need to be taken into account, or simply like different foods than what is 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 that has similar macronutrients.
We all have different caloric needs. Your daily calorie needs depend on your size, fitness level, daily activity, gender, and more.
Therefore, when creating a healthy diabetes diet plan, the first thing you should do is calculate your “calorie balance,” or how many calories you need each day to maintain your current weight.
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You can find out exactly how to find your caloric balance by following 5 simple steps in this post: How to Find Your Daily Calorie Needs.
Once you know your calorie balance, you can increase or decrease your daily calorie intake 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 calories 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 that you’re gaining too much fat, cut back on your calories a bit.
This is a 1,600 calorie meal plan that can be adjusted based on the number of calories you choose for the day.
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The meal plan includes 3 main meals and 2 snacks per day and tells you how many calories and carbohydrates are in each meal and snack.
If you need to adjust your calories, start by adding or removing a snack. If this is not enough to meet the caloric intake, adjust the portions of one or more of the main dishes.
Vegetables are included as a separate line for each day, but it is recommended to break them up so that you eat several vegetables at each main meal (or at least lunch and dinner). Veggies are also great for grazing throughout the day to stave off hunger pangs.
Vegetables in this plan mean low-carb vegetables like lettuce, broccoli, cucumbers, etc. i.e. NOT carbs like beans, potatoes, etc. i.e. You can see a list of great low-carb vegetables at the end of this post.
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You can download the daily meal plan overview 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 next.
To make weeknight meal planning a little easier, HERE is a downloadable and printable grocery list that includes everything you need for each meal.
Many 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 the same time, so always check the daily plan before you start cooking.
Snack: 148 g (5.2 oz) 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) vegetables to enjoy throughout the day – about 80 calories and 20 g carbs
Dinner: 1 serving rosemary chicken (Tuscan style) + 1 serving cauliflower mash (375 calories and 14 g carbs)
Snack: 4 oz. (114 grams) of hummus (200 calories and 17 g carbs) Tip: Enjoy with some daily vegetables
Dinner: 1.5 servings of mustard-fried chicken nuggets + 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: 148 g (5.2 oz) Greek yogurt (0%) + 1 oz. (29 g) almonds (248 calories and 12 g carbs)
If there is 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. Just choose recipes that have similar calories and carbs as the plan above.
This is of course not an exhaustive list of all the low carb vegetables in the world, so if your favorite vegetable isn’t on the list, look up how many carbs it contains (just Google it for most vegetables). .
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A: The 7-Day Diabetes Diet Plan is suitable for people with any type of diabetes, unless your medical team has recommended a specific different diet. Always follow the instructions of your medical team. The plan is moderately low-carb, but according to the American Diabetes Association’s 2019 the dietary guidelines for the appropriate daily carb intake are personal, so adjust accordingly.
Q: I practice intermittent fasting. Can I combine meals or skip snacks so that I can eat everything in the 6 hours when I am 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 meet your goals
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Q: What if I can’t stick to every meal plan (due to work, social life, etc.)?
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A: That’s fine, a meal plan is meant to make things easier, not harder. Try to match your daily calorie and carbohydrate intake as much as possible, but don’t worry too much about it.
A: Don’t worry, just replace the ingredients you don’t want or just make another dish. Just try to match the calories and carbs listed in the meal you don’t want
A: You can eat healthy even if you don’t cook. Try to choose foods that meet the minimum daily calorie intake. When you buy food at restaurants or pre-prepared at the supermarket, pay attention to its preparation and try to look up 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 dishes with others in our recipe library or with your favorite recipes One of the most important factors in overcoming diabetes is maintaining a proper diet. Although no food is off-limits, it is always best to stick to the best diabetic foods. The main goal of diabetic food choices is to ensure that blood sugar levels remain under control (especially after meals). Check out this diabetes diet chart to make your life easier.
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BeatO Health Coach, Dt. Poojitha L Acharya (Senior Nutrition and Research Analyst) shares, “When it comes to controlling diabetes, dietary habits are very important as diabetes is a nutritional disorder. In addition, the diet is not a restriction of food, but a nutritious and balanced diet, taking into account the tolerance of each person to certain foods.
We have created a list of food groups that can help you create the perfect diet for diabetics. We’ve broken down the foods you can eat and those you should avoid below.
We are often told that milk is an excellent source of protein. But is it equally useful in the diabetes food table?
This is one part of the Indian diet chart for diabetic patients that needs to be taken with caution. Since fats and sugary products can increase sugar levels and increase weight, it is best to consume them in small portions.
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Now that you know the types of foods that are best for you, we’ve created this type 2 diabetes food chart to help you make the right choices:
Hence, diabetes management requires a holistic approach to your lifestyle and changes that may seem small but can have a huge impact. Since diabetes is a progressive condition, it is better to control the sugar levels initially and avoid complications later.
Follow the diet prescribed by our health coaches to control all your vital needs. Along with your diet, make sure you have
