Wednesday, March 13, 2019


The simple meals and snacks in this 7-day meal plan feature some of the best foods for diabetes: complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats. We limited refined carbohydrates (like white bread, white pasta and white rice) as well as added sugars, which can spike your blood sugar quickly. We've also cut back on saturated fats and sodium, as they can negatively impact your health if you eat too much. What we definitely didn't skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty of herbs and spices that add flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan. 

The carbohydrates are balanced throughout the day with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be difficult—choose a variety of nutritious foods, as we do in this diet meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.


Breakfast (294 calories, 41 g carbohydrates)
  • 1/2 cup oats cooked in 1/2 cup each 2% milk and water
  • 1 medium plum, chopped
  • 4 walnut halves, chopped
  • Top oats with plum and walnuts.

A.M. Snack (96 calories, 18 g carbohydrates)
  • 3/4 cup blueberries
  • 1/4 nonfat plain Greek yogurt
  • Top blueberries with yogurt.

Lunch (319 calories, 37 g carbohydrates)
Turkey & Apple Cheddar Melt
  • 2 slices whole-wheat bread
  • 2 tsp. whole-grain mustard, divided
  • 1/2 medium apple, sliced
  • 2 oz. low-sodium deli turkey
  • 2 Tbsp. shredded Cheddar cheese, divided
  • 1 cup mixed greens

Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other slice of bread with the remaining 1 tsp. mustard and 1 Tbsp.cheese. Toast sandwich halves face-up in a toaster oven until the cheese begins to melt and bubble. Add the mixed greens to the sandwich just before serving.

*Look for a deli turkey with less than 150 mg sodium per 1-ounce serving.

P.M. Snack (58 calories, 16 g carbohydrates)
  • 1/2 medium apple, sliced
  • 1/2 tsp. honey
  • Pinch of cinnamon
  • Drizzle the apple slices with honey and sprinkle with cinnamon.

Dinner (417 calories, 54 g carbohydrates)
  • 2 1/2 cups Vegetable Weight-Loss Soup
  • 1 serving Rosemary-Goat Cheese Toast

Make Ahead Tip: Save 1 3/4 cups soup for lunch on Day 2, and another 2 cups for lunch on Day 6.

Daily Total: 1,185 calories, 60 g protein, 166 g carbohydrates, 29 g fiber, 66 g sugar, 35 g fat, 9 g saturated fat, 1,539 mg sodium
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