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 (297 calories, 33 g carbohydrates)
  • 1 serving Everything Bagel Avocado Toast
  • 1/2 cup blueberries
  • 25 pistachios

A.M. Snack (52 calories, 13 g carbohydrates)
  • 10 cherries

Lunch (314 calories, 47 g carbohydrates)
  • 1 3/4 cups Vegetable Weight-Loss Soup
  • 2 slices whole-wheat baguette (cut ¼ inch thick)

P.M. Snack (95 calories, 25 g carbohydrates)
Cinnamon Apples
  • 1 medium apple, sliced
  • Cinnamon to taste

Sprinkle apple slices with cinnamon.

Dinner (420 calories, 48 g carbohydrates)
  • 2 1/2 cups Lentil & Roasted Vegetable Salad with Green Goddess Dressing
  • 1 serving Frozen Chocolate-Banana Bites, to enjoy after dinner

Make-Ahead Tip: Cook an extra 1/2 cup of lentils to have for lunch on Day 3.

Daily Total: 1,179 calories, 39 g protein, 166 g carbohydrates, 35 g fiber, 65 g sugar, 47 g fat, 9 g saturated fat, 1,425 mg sodium
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