Type 2 Diabetic Diet Food List – This 7-day diabetes meal plan will give you as a diabetic an easy-to-follow plan for what and how much to eat to get the healthy nutrition you need.
Equally important, all the meals on this meal plan taste great and will motivate you to stick with the plan!
Type 2 Diabetic Diet Food List
It includes instructions on how to find your daily caloric needs and tailor a meal plan to your goals (weight loss, maintenance, weight gain, etc.).
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To make your plan easy to follow, you’ll also find a downloadable grocery list and daily outline that you can print out and put on your fridge or when you go grocery shopping.
All recipes are low in carbohydrates, so they are suitable for most people with diabetes.
If you prefer a low-carb diet, you can follow our ketogenic meal plan instead.
A good diabetes diet is one that provides you with all the healthy nutrients you need while helping you keep your blood sugar levels on target.
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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 diet is perfect for everyone. You may have special dietary needs or food allergies that require you to like or enjoy different foods than those covered in this plan. If so, use this plan as a starting point and replace the foods that aren’t working for you with other foods that have similar macronutrients.
We all have different calorie needs. Your daily calorie needs depend on your size, fitness level, daily activity, gender, and more.
When designing a healthy diabetes diet, your first step is to calculate your “calorie balance.”
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You can learn how to find your calorie balance in 5 easy steps at How to Find Your Daily Needs.
Once you know your calorie balance, you can increase or decrease your daily calorie intake to reach your goal. If your goal is to lose weight, it is recommended to eat up to 500 calories (but not less than 1200 per day) from your balance daily. This should lead to sustainable and healthy weight loss.
If you want to gain muscle mass (or just gain weight), eat 300-500 calories more than your balance every day and see what happens. If you are consuming too much fat, reduce your calorie intake slightly.
This is a 1600 calorie meal plan that can be adjusted to whatever daily calorie count 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 your calories, start by adding or subtracting snacks. If that’s not enough to meet your calorie goal, adjust the serving size of one or more of your main meals.
Vegetables are included separately each day, but it is recommended to split them so that you eat a little vegetable at each main meal (or at least lunch and dinner). Vegetables are good for grazing throughout the day to stave off hunger pangs.
Vegetables on this plan refer to low-carb vegetables such as lettuce, broccoli, and cucumbers. NOT carbs like beans and potatoes. You can find a list of low carb vegetables at the end of this article.
Diabetes Diet: Create Your Healthy Eating Plan
You can download the daily outline of the meal plan HERE, print it out, hang it on your fridge (or just save it to your computer or phone) so you always know what to eat next.
To make your weeknight meals a little easier, you can find a downloadable and printable grocery list HERE that includes everything you need to cook.
Most meals can be made in bulk and stored in the refrigerator. Some meals are covered for several days, so you can cook for several days at once, so always check your plan for the day before you start preparing meals.
Snack: 5.2 oz (148 g) 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) of vegetables can be eaten throughout the day – estimated at 80 calories and 20 g of carbohydrates
Dinner: 1 serving of Rosemary Chicken (Tuscan style) + 1 serving of mashed cauliflower (375 calories, 14 g carbs)
Snack: 4 oz. (114 grams) of hummus (200 calories, 17 grams of carbs) Tip: Eat more of your daily vegetables.
Dinner: 1.5 servings of grilled chicken with mustard + 3 oz. (86 g) cooked quinoa (382 calories and 21 g carbs)
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Dinner: 1 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 you don’t care about, you can easily mix and match other recipes from our recipe library. Just choose a recipe that contains the calories and carbohydrates included in the plan above.
This is of course not a comprehensive list of the world’s low carb vegetables, so if your favorite vegetable isn’t on the list, find out how many carbs it has (just Google it, most vegetables are used).
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A: The 7-Day Diabetes Meal Plan is suitable for people with any type of diabetes, unless your medical team advises you to follow a different diet. Always follow the directions of your medical team. The plan is moderately low carb, but according to the American Diabetes Association’s 2019 Dietary Guidelines, the appropriate daily carb intake is individualized, so adjust accordingly.
Q: I do intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour non-fasting window?
Answer: Yes, you can enjoy the diet and practice intermittent fasting. If you’re still eating enough calories to meet your goal, you can combine meals or skip snacks.
Q: What if I can’t follow the diet for every meal (work, social life, etc.)?
Best Printable Diabetic Food List
Answer: That’s okay, meal plans are meant to make life easier, not harder. Try to keep your daily calories and carbs as close as possible, but don’t overdo it.
Answer: Don’t worry, replace the unwanted ingredients or make a different dish. Try to match the calories and carbs listed in your junk food
Answer: You can eat healthy even if you don’t cook. Try to choose food options that at least meet your daily calorie goal. When buying food at a restaurant or supermarket, pay attention to how the food is prepared and look up food online to help you count carbs.
Answer: Yes, you can use this diet until you get tired of the food. When you do this, substitute dishes from our recipe library with someone else’s or your own favorite. is a member of the amazon associates program and we can earn a very small commission on qualifying purchases at no additional cost to you.
Type 1 Diabetes Food Plans & Food Lists
When it comes to diabetes, a healthy diet can not only lower blood sugar levels, but can even reverse the diagnosis altogether. The Diabetes Food List helps people with type 2 diabetes or pre-diabetes know exactly what foods to eat and what to avoid. Whether it’s at home, at a restaurant, or at the grocery store, this food list can be taken anywhere. But why is it so important? let’s find out.
Diabetes is a chronic, metabolic disease characterized by elevated blood glucose (sugar) levels. If uncontrolled, diabetes can cause serious complications in the heart, blood vessels, nerves, eyes, and kidneys.
The pancreas normally secretes insulin, which helps glucose enter the cells to be used for energy. However, this function is impaired in people with diabetes.
Type 1 diabetes, or insulin-dependent diabetes, is caused by an autoimmune reaction. In this case, the immune system attacks itself, specifically the pancreas, damaging and destroying the insulin-producing cells.
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Type 2 diabetes is more common and accounts for 90% of all diabetes cases. Here, the pancreas does not produce enough insulin or does not use insulin well. As a result, glucose in the blood increases and less reaches the cells that can harm many organs.
Gestational diabetes occurs when blood sugar levels rise during pregnancy and can affect both mother and baby.
Pre-diabetes is a silent health condition that many Americans live with without knowing it. Here, blood sugar levels are higher than normal, but not enough to be considered type 2 diabetes.
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