Blood sugar control is important for living well with diabetes and preventing complications. Maintaining a healthy diet will aid in this process.
Following a diabetes meal plan will help insure that a person’s nutritional needs are met on a regular basis. It can also provide variety and, if desired, aid in weight loss.
A diabetes meal plan can also help a person keep track of carbohydrates and calories while also making healthy eating more fun by adding some new ideas to the diet.
There is no one-size-fits-all strategy that will work for everybody. In the end, each person can devise their own meal plan with the assistance of a doctor or dietitian.
This article offers two nutritious 7-day meal plans for people on a calorie-restricted diet. The first provides 1,200 calories per day, while the second provides 1,600 calories per day.
There are also some tips and tactics below that can assist anyone in creating their own meal plan.
Based on estimates by the United States Department of Agriculture, the following meal plans also provide the amount of carbohydrates for each meal and each day.
Consult a doctor to see if the quantities are appropriate or if any modifications are necessary.
Measuring food portions will help you keep track of how much you eat more precisely.
A diabetic should eat a healthy, varied diet that helps them control their blood sugar levels. This form of diet necessitates the following:
- balancing carbohydrates, proteins, and fats to meet dietary goals
- measuring portions accurately
- planning ahead
With these ideas in mind, the steps below will assist an individual in creating a healthy 7-day meal plan:
- Make a note of your daily calorie and carbohydrate goals.
- Calculate how many portions of carbohydrates and other food components are needed to achieve those goals.
- Divide those portions from your meals and snacks for the day.
- Examine the rankings of favourite and popular foods and, using the details above, attempt to integrate them into meals.
- To fill out a regular schedule, use swap lists and other tools. We’ll go over exchange lists in more detail below.
- Plan recipes to make the most of your ingredients, such as roast chicken one day and chicken soup the next.
- Carry on with the procedure each day of the week.
- Check your blood sugar levels and weight on a daily basis to see if the meal plan is giving you the results you want.
Meal planning
Meal preparation in advance is a safe way to insure that people with diabetes eat a healthy and balanced diet.
Dietary choices for diabetics are influenced by a number of factors, including:
- balancing carbohydrate consumption with physical activity and the use of insulin and other medications
- Getting enough fibre in your diet will help you control your blood sugar levels and reduce your risk of high cholesterol, weight gain, cardiovascular disease, and other health problems.
- Limiting processed carbs and sugary foods like candies, cookies, and sodas, which are more likely to cause a sugar spike than whole grains and vegetables, for example.
- Understanding how food decisions can affect diabetes complications, such as how salt raises the risk of high blood pressure.
- Keeping a healthy weight can help a person control the progression of diabetes and its complications.
- taking into account specific care plans, which may include doctor or dietitian advice
Menus for three meals a day, plus snacks, are included in the perfect diabetes meal plan. Based on 1,200 and 1,600 calories per day, the two 7-day meal plans below have a maximum of 3 servings of healthy, high-fiber carbohydrate options at each meal or snack.
1,200 calorie plan
Monday
Breakfast. One orange, one poached egg, and half a small avocado spread on Ezekiel bread. CARBS TOTAL: APPROXIMATELY 39
Lunch: Mexican bowl. 2/3 cup low-sodium canned pinto beans, 1 cup chopped spinach, 1/4 cup chopped tomatoes, 1/4 cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa
Total carbs: Approximately 30.
Snack. 2 tbsp hummus, 20 1-gram baby carrots
Total carbs: Approximately 21.
Dinner. 2 oz ground lean turkey, 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it).
Total carbs: Approximately 35.
Total carbs for the day: 125.
Tuesday
Breakfast. 1 cup (100g) cooked oatmeal, 3/4 cup blueberries, 1 ounce (oz) almonds, 1 teaspoon (tsp) chia seeds.
Total carbs: Approximately 34
Lunch. Salad: 2 cups new spinach, 2 oz grilled chicken breast, 1/2 cup chickpeas, 1/2 cup sliced strawberries, 1/4 cup shredded carrots, 2 tbsp dressing. Total carbs: Approximately 52.
Snack: 1 small peach, diced, in 1/3 cup 2 percent cottage cheese. Total carbs: Approximately 16.
Dinner: 2/3 cup whole wheat cooked couscous, half cup sautéed eggplant, four sundried tomatoes, five jumbo olives sliced, half a diced cucumber, 1 tablespoon balsamic vinegar, new basil. Total carbs: Approximately 38.
Total carbs for the day: Approximately 140.
Wednesday
Breakfast. Two-egg veggie omelette with half-cup black beans and three-quarters-cup blueberries (spinach, mushrooms, bell pepper, avocado). Total carbs: Approximately 34.
Lunch: 2 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple, sandwich: two standard slices high-fiber whole grain bread, 1 tbsp basic, no-fat Greek yoghurt and 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup. Total carbs: Approximately 40.
Snack: 1 cup kefir, unsweetened Carbohydrates in total: approximately 12.
Dinner: 1 tablespoon butter, 2 ounces pork tenderloin, 1 cup cooked asparagus, and half a cup fresh pineapple. Total carbs: Approximately 34.
Total carbs for the day: Approximately 120.
Thursday
Breakfast: Sweet potato toast: two toasted sweet potato slices (100 g), topped with 1 oz goat cheese, spinach, and 1 tsp flaxseed sprinkled on top. Total carbs: Approximately 44.
Lunch: 1 cup fresh strawberries, 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low-fat French dressing. Total carbs: Approximately 23.
Snack: 1 cup plain low-fat Greek yoghurt plus half a small banana. Carbohydrates in total: approximately 15.
Dinner: 2/3 cup quinoa, 8 ounces silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tablespoons olive oil, 1 kiwi. Total carbs: Approximately 44.
Total carbs for the day: Approximately 126.
Friday
Breakfast: 1 cup unsweetened almond milk, 1/3 cup Grape-Nuts (or similar high-fiber cereal), 1/2 cup blueberries. Total carbs: Approximately 41.
Lunch: Salad. 2 cups spinach, 1/4 cup onions, 1 ounce cheddar cheese, one boiled chopped egg, 2 tablespoons yoghurt dressing, 1/4 cup grapes, 1 teaspoon pumpkin seeds, 2 ounces roasted chickpeas. Total carbs: Approximately 47.
Snack: 1 tbsp peanut butter + 1 cup celery. Carbohydrates in total: approximately 6.
Dinner: 1.5 cups steamed asparagus, 2 oz salmon fillet, one medium baked potato, 1 tsp butter. Carbohydrates in total: approximately 39.
Total carbs for the day: Approximately 133.
Saturday
Breakfast: 1 cup low-fat plain Greek yoghurt, half mashed banana, 1 cup strawberries, 1 tablespoon chia seeds. Total carbs: Approximately 32.
Lunch: Two corn tortillas, one-third cup cooked black beans, one ounce low-fat cheese, two tablespoons avocado, one cup coleslaw, and salsa as a dressing. Total carbs: Approximately 70.
Snack: 2 tbsp hummus, 1 cherry tomato, and 10 baby carrots. Carbohydrates in total: approximately 14.
Dinner: 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarters cup whole strawberries, half medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top. Total carbs: Approximately 41.
Total carbs for the day: Approximately 157.
Sunday
Breakfast: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tablespoon peanut butter, and 1 tablespoon chia seeds. Total carbs: Approximately 21.
Lunch: 1 whole wheat pita bag, 1/2 cup cucumber, 1/2 cup tomatoes, 1/2 cup lentils, 1/2 cup leafy greens, 2 tablespoons salad dressing. Total carbs: Approximately 30.
Snack: 1 oz almonds, 1 grapefruit, 1 grapefruit, 1 grapefruit, 1 grapefruit, 1 grapefruit, 1 grapefruit. Total carbs: Approximately 26.
Dinner: 1 tsp balsamic vinegar, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half a cup cooked beets, 1 cup sauteed Swiss chard. Total carbs: Approximately 39.
Total carbs for the day: Approximately 116.
1,600 calorie plan
Monday
Breakfast: One orange, one poached egg, and half a small avocado spread on Ezekiel bread. Total carbs: Approximately 39.
Lunch: Mexican bowl: 1/3 cup brown rice, 2/3 cup homemade baked beans, 1 cup chopped spinach, 1/4 cup chopped tomatoes, 1/4 cup bell peppers, 1.5 oz cheese, 1 tablespoon salsa as a sauce. Total carbs: Approximately 43.
Snack: 2 tbsp hummus, 20 10-gram baby carrots. Total carbs: Approximately 21.
Dinner: 2 oz ground lean turkey, 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it). Total carbs: Approximately 35.
Snack: 2 tsp tahini, 1 cup cucumber. Total carbs: Approximately 3.
Total carbs for the day: Approximately 141.
Tuesday
Breakfast: 1 cup cooked oatmeal (100 g), 3/4 cup blueberries, 1 oz almonds, 2 tsp chia seeds. Total carbs: Approximately 39.
Lunch: Salad: 2 cups new spinach, 3 oz grilled chicken breast, 1/2 cup chickpeas, 1/2 cup sliced strawberries, 1/4 cup shredded carrots, 2 tbsp low-fat French dressing. Total carbs: Approximately 49.
Snack: One tiny peach, sliced, in a third of a cup of low-fat cottage cheese. Total carbs: Approximately 16.
Dinner: 2/3 cup cooked whole wheat couscous, half cup sauteed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tablespoon balsamic vinegar, new basil. Total carbs: Approximately 38.
Snack: 1 apple, 2 tblsp almond butter. Total carbs: Approximately 16.
Total carbs for the day: 158.
Wednesday
Breakfast: Omelet: two-egg veggie omelette with half-cup black beans and 1 cup blueberries (spinach, mushrooms, bell pepper, avocado). Total carbs: Approximately 43.
Lunch: 2 standard slices high-fiber whole grain bread, 1 tbsp Greek simple, no-fat yoghurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: Approximately 43.
Snack: 1 cup kefir, unsweetened. Total carbs: Approximately 16.
Dinner: 1/2 cup succotash (50 g), 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, 1/2 cup fresh pineapple. Total carbs: Approximately 47.
Snack: 1 cup carrots, 20 peanuts. Total carbs: Approximately 15.
Total carbs for the day: 164.
Thursday
Breakfast: Sweet potato toast: two toasted sweet potato slices (100 g), topped with 1 oz goat cheese, spinach, and 1 tsp flaxseed sprinkled on top. Total carbs: Approximately 44.
Lunch: 1 cup fresh strawberries, 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing. Total carbs: Approximately 23.
Snack: 1 cup plain low-fat Greek yoghurt plus half a small banana. Total carbs: Approximately 15.
Dinner: 2/3 cup quinoa, 8 ounces silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tablespoons olive oil, 1 kiwi. Total carbs: Approximately 44.
Snack: 1.5 tsp peanut butter, 1 cup celery. Total carbs: Approximately 6.
Total carbs for the day: Approximately 132.
Friday
Breakfast: 1 cup unsweetened almond milk, 1/3 cup Grape-Nuts (or similar high-fiber cereal), half cup blueberries. Total carbs: Approximately 41.
Lunch: 2 cups spinach, 1/4 cup onions, 1 ounce cheddar cheese, 1 boiled chopped egg, 2 tablespoons yoghurt dressing, 1/4 cup grapes, 1 teaspoon pumpkin seeds, 2 ounces roasted chickpeas. Total carbs: Approximately 47.
Snack: 1 tbsp peanut butter + 1 cup celery. Total carbs: Approximately 6.
Dinner: 1.5 cups steamed asparagus, 3 oz salmon fillet, one medium baked potato, 1 tsp butter. Total carbs: Approximately 39.
Snack: 10 stuffed green olives, half cup vegetable juice. Total carbs: Approximately 24.
Total carbs for the day: Approximately 157.
Saturday
Breakfast: 1 cup low-fat plain Greek yoghurt, half mashed banana, 1 cup strawberries, 1 tablespoon chia seeds. Total carbs: Approximately 32.
Lunch: Two corn tortillas, one-third cup cooked black beans, one ounce low-fat cheese, four tablespoons avocado, one cup coleslaw, and salsa as a dressing. Total carbs: Approximately 76.
Snack: 2 tbsp hummus, 1 cherry tomato, and 10 baby carrots. Total carbs: Approximately 14.
Dinner: 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarters cup whole strawberries, half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top. Carbohydrates in total: 48.
Snack: Half an avocado with hot sauce drizzled on top. Total carbs: Approximately 9.
Total carbs for the day: Approximately 179.
Sunday
Breakfast: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1.5 tablespoons peanut butter, and 1 tablespoon chia seeds. Total carbs: Approximately 21.
Lunch: 1 whole wheat pita pocket, 1/2 cup cucumbers, 1/2 cup tomatoes, 1/2 cup cooked lentils, 1/2 cup leafy greens, 3 tablespoons salad dressing. Total carbs: Approximately 30.
Snack: 1 medium apple, 1 oz pumpkin seeds.Total carbs: Approximately 26.
Dinner: 1 tsp balsamic vinegar, 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half a cup cooked beets, 1 cup sauteed Swiss chard. Total carbs: Approximately 39.
Snack: 1 cup jicama, 16 pistachios. Total carbs: Approximately 15.
Total carbs for the day: Approximately 131.
Diabetes meal planning
When putting together a meal plan, consider the following considerations.
Weight management
Obesity and diabetes seem to have a connection. Many people with diabetes may want to lose weight or avoid gaining weight.
Counting calories is one way to keep track of your weight. A person’s daily calorie requirement is determined by a variety of factors, including:
- blood glucose targets
- activity levels
- height
- sex
- specific plans to lose, gain, or maintain weight
- the use of insulin and other medications
- preferences
- budget
There are a variety of dietary methods that can help a person reach and maintain a healthy weight, and not all of them include calorie counting.
The DASH diet, for example, emphasises low-fat or fat-free fruits, vegetables, whole grains, nuts, and seeds, as well as low-fat or fat-free dairy products, poultry, and fish. It advises people to stay away from added salt, sugars, unhealthy fats, red meats, and refined carbohydrates.
The DASH diet is intended to lower blood pressure in people with hypertension, but studies indicate that it can also aid in weight loss and management.
A doctor may provide additional weight-management advice.
Using a plate
Everyone needs to get the right nutritional value from their food.
The plate approach employs the image of a regular 9-inch dinner plate to assist people in visualising nutritional balance while planning meals.
Imagine a plate of food with the following items on it, according to the Centers for Disease Control and Prevention (CDC):
- 50% nonstarchy vegetables
- 25% lean protein, such as lentils, tofu, fish, or skinless and fatless chicken or turkey
- 25% high-fiber carbohydrates, such as whole grains or legumes
A person who needs a higher intake of carbs can add to this plate:
- a small amount of fresh fruit
- a glass of 1% milk
Some oils are nutritious and low in carbohydrates, but they are heavy in calories. These oils can be used to spice food and prepare it, but they should be consumed in moderation.
The following types of fats, in small quantities, may be beneficial to your health:
- monounsaturated fats, such as olive and canola oils and avocado
- polyunsaturated fats, such as sesame seeds and nuts
Saturated fats, such as those found in coconut oil, animal fats, and dairy products, may raise your risk of high cholesterol and heart disease.
The current American Dietary Guidelines suggest that:
- 45–65% of an adult’s calories come from carbohydrates
- fewer than 10% of calories come from sugar
- 20–35% come from fat, with fewer than 10% of these calories coming from saturated fat
- 10–35% come from protein
Consult your doctor to see if these recommendations are appropriate. Some diabetics can require a lower carbohydrate intake to maintain good blood sugar control.
Controlling carbohydrate intake
According to the National Institute of Diabetes and Digestive and Kidney Diseases, one way to control blood sugar levels is to determine how many carbohydrates to eat per day and how to distribute them across meals.
Using a carbohydrate exchange list, people can then choose how to “spend” their carbohydrates. It rates foods based on how many carbs they contain, making it easier to move from one form of food to another.
Since each person’s needs are different, experts no longer prescribe a normal carb intake for people with diabetes. Consult a doctor to determine how many and what types of carbs to eat each day, as well as how to spread them out during the day.
The amount of carbs a person can consume is also affected by the form of carb. High-processed carbohydrates and sugars can rapidly increase blood glucose levels while providing no nutritional benefits.
Fiber, on the other hand, takes a long time to digest and can aid in weight and glucose control. Most adults can consume 28.0 to 33.6 grammes of fibre per day, according to current recommendations. Males can need up to 38 grammes of protein per day.
Glycemic index
The glycemic index (GI) assigns a numerical value to foods based on how easily they increase blood sugar levels.
Foods with a high GI score quickly raise blood sugar levels. Sugars and other highly refined carbohydrates are among these items.
Low-scoring foods have no or little carbohydrates, or they contain fibre, which the body absorbs slower than refined carbs.
Here are several carbohydrate-rich food examples and their GI scores:
Low-GI foods (with a score of 55 or less): 100% stone-ground whole-wheat bread, sweet potato with the skin, most vegetables, and whole oats
Medium-GI foods (56–69): Quick oats, brown rice, whole-wheat pita bread
High-GI foods (for those aged 70 and up): white bread, russet potatoes, candies, white rice, and melon
People with diabetes must know both the form and quantity of carbohydrates they eat. A doctor will help you with this.
Food exchange lists
A food exchange list is one way to keep track of carbohydrates. Source you can trust.
These lists can also be used to group foods with similar fat and protein content, and they can include subcategories such as starches, fruits, milk, vegetables, meat and meat substitutes, and fat.
Putting all together
To make a meal plan, a person may use any or all of the strategies mentioned above.
Using the plate form, for example, can aid in deciding portion sizes, and food exchange lists can aid in ensuring nutritious content. Keeping track of carbs and calculating GI scores will help maintain a healthy diet.
Conclusion
When preparing meals for diabetics, there are a few things to keep in mind. A pre-made meal plan can be useful, but it should be tailored to the individual’s needs.
A doctor will create a diabetes care plan that includes goals for healthy eating.
The American Diabetes Association also offers a meal preparation method to assist in the development of a healthy diet.
Sources
- Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and dietary guidelines recommendations. (2015).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/ - Atkinson, F. et al. (2008). International tables of glycemic index and glycemic load values: 2008
http://care.diabetesjournals.org/content/31/12/2281 - 7 day diabetes meal plan. https://www.medicalnewstoday.com/articles/318277
- Carbohydrate counting and diabetes. (2015).
https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting - Carbohydrate exchanges. (n.d.).
https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/carbohydrate-exchanges/ - Carbohydrate reference list. (2011).
https://www.diabetes.org.uk/resources-s3/2017-11/carb-reference-list-0511.pdf - Diabetes: Meal plan ideas. (2015, November 13)
http://www.med.umich.edu/1libr/MEND/DiabetesMealPlan1800.pdf - Eating patterns and meal planning. (2017).
http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html - Eat well. (2019).
https://www.cdc.gov/diabetes/managing/eat-well.html - Food data central. (n.d.).
https://fdc.nal.usda.gov/ - Food exchange lists. (n.d.)
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/fd_exch.htm - Glycemic index and diabetes. (2014, May 14)
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html - How to use the meal plan and grocery list. (2018).
https://www.diabetesfoodhub.org/articles/tips-for-using-the-diabetes-food-hub-meal-planner-and-grocery-list.html - Zade, M. R., et al. (2016). The effects of DASH diet on weight loss and metabolic status in adults with non‐alcoholic fatty liver disease: a randomized clinical trial.
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