Meal Plan at a Glance<\/p>\n
Breakfast\/ A.M. snack
\nLunch\/ P.M. snack
\nDinner\/ Evening snack<\/p>\n
Egg scramble\/ Cottage cheese bowl
\nGreen salad\/ Energy balls
\nSalmon & chickpea salad<\/p>\n
Toasted oat bowl\/ Apple & nut butter
\nChopped salad\/ Energy balls
\nStir fry\/ Roasted chickpeas<\/p>\n
Toasted oat bowl\/ Cottage cheese jar
\nChopped salad\/ Energy balls
\nLentil bowl\/ Roasted chickpeas<\/p>\n
Egg scramble\/ Cottage cheese jar
\nChopped salad\/ Energy balls
\nChicken & veggies\/ Pistachios<\/p>\n
Overnight oats\/ Cottage cheese bowl
\nChopped salad\/ Energy balls
\nTuna bowls\/ Roasted chickpeas<\/p>\n
Overnight oats\/ Apple & nut butter
\nTuna & chickpea salad\/ Energy balls
\nPork & rice bowl\/ Cottage cheese jar<\/p>\n
Overnight oats\/ Cottage cheese jar
\nGreen salad\/ Energy balls
\nChicken & avocado salad<\/p>\n
Day 1 <\/p>\n
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.<\/p>\n
Breakfast (339 calories, 41g carbs) <\/p>\n
A.M. Snack (170 calories, 14g carbs) <\/p>\n
Lunch (418 calories, 36g carbs) <\/p>\n
P.M. Snack (237 calories, 30g carbs) <\/p>\n
Dinner (637 calories, 43g carbs) <\/p>\n
Daily Totals: 1,801 calories, 90g fat, 14g saturated fat, 107g protein, 164g carbohydrate, 37g fiber, 1,688mg sodium.\n<\/p>\n
Make it 1,500 calories: Omit P.M. snack and omit the baguette at dinner.\n<\/p>\n
Make it 2,000 calories: Omit kefir at the P.M. snack and add 1 serving Banana\u2013Peanut Butter Yogurt Parfait<\/a> as an evening snack.\n<\/p>\n Day 2 <\/p>\n Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.<\/p>\n Breakfast (429 calories, 40g carbs) <\/p>\n 1 cup nonfat plain strained (Greek-style) yogurt A.M. Snack (242 calories, 30g carbs) Lunch (381 calories, 44g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (392 calories, 35g carbs) <\/p>\n Evening Snack (100 calories, 17g carbs) <\/p>\n Daily Totals: 1,781 calories, 66g fat, 9g saturated fat, 120g protein, 196g carbohydrate, 35g fiber, 1,459mg sodium.\n<\/p>\n Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit A.M. snack.\n<\/p>\n Make it 2,000 calories: Increase to \u00bc cup chopped walnuts at breakfast, increase to 2 Tbsp. almond butter at the A.M. snack, increase to 1 cup kefir at the P.M. snack and add 1 medium orange to the evening snack.\n<\/p>\n Day 3 <\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen<\/p>\n Breakfast (429 calories, 40g carbs) <\/p>\n 1 cup nonfat plain strained (Greek-style) yogurt A.M. Snack (195 calories, 14g carbs) <\/p>\n Lunch (379 calories, 44g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (437 calories, 43g carbs) <\/p>\n Evening Snack (100 calories, 17g carbs) <\/p>\n Daily Totals: 1,777 calories, 58g fat, 10g saturated fat, 122g protein, 188g carbohydrate, 32g fiber, 1,842mg sodium.\n<\/p>\n Make it 1,500 calories: Omit walnuts at breakfast and omit A.M. snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. almond butter to have with the apple at lunch.\n<\/p>\n Day 4 <\/p>\n Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.<\/p>\n Breakfast (339 calories, 41g carbs) <\/p>\n A.M. Snack (195 calories, 14g carbs) <\/p>\n Lunch (379 calories, 44g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (459 calories, 36g carbs) <\/p>\n Evening Snack (176 calories, 9g carbs) Daily Totals: 1,785 calories, 71g fat, 14g saturated fat, 119g protein, 174g carbohydrate, 32g fiber, 1,957mg sodium.\n<\/p>\n Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers<\/a> and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. almond butter to have with the apple at lunch.\n<\/p>\n Day 5 <\/p>\n Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell<\/p>\n Breakfast (331 calories, 37g carbs) <\/p>\n A.M. Snack (170 calories, 14g carbs) <\/p>\n Lunch (379 calories, 44g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (578 calories, 39g carbs) <\/p>\n Evening Snack (100 calories, 17g carbs) <\/p>\n Daily Totals: 1,797 calories, 73g fat, 10g saturated fat, 117g protein, 181g carbohydrate, 32g fiber, 1,752mg sodium.\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and evening snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. almond butter to have with the apple at lunch.\n<\/p>\n Day 6 <\/p>\n Ali Redmond<\/p>\n Breakfast (331 calories, 37g carbs) <\/p>\n A.M. Snack (242 calories, 30g carbs) Lunch (463 calories, 38g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (429 calories, 49g carbs) <\/p>\n Evening Snack (101 calories, 7g carbs) <\/p>\n Daily Totals: 1,804 calories, 77g fat, 13g saturated fat, 99g protein, 191g carbohydrate, 32g fiber, 1,517mg sodium.\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and omit kefir at the P.M. snack.\n<\/p>\n Make it 2,000 calories: Increase to 2 Tbsp. almond butter at the A.M. snack and add 1 serving Simple Cabbage Salad<\/a> to dinner.\n<\/p>\n Day 7 <\/p>\n Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley<\/p>\n Breakfast (331 calories, 37g carbs) <\/p>\n A.M. Snack (195 calories, 14g carbs) <\/p>\n Lunch (418 calories, 36g carbs) <\/p>\n P.M. Snack (237 calories, 30g carbs) <\/p>\n Dinner (606 calories, 45g carbs) <\/p>\n Daily Totals: 1,788 calories, 85g fat, 14g saturated fat, 104g protein, 162g carbohydrate, 38g fiber, 1,466mg sodium.\n<\/p>\n Make it 1,500 calories: Omit A.M. snack and omit the orange at lunch.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes, you can mix and match meals if there\u2019s one you don\u2019t like or browse some of our other diabetes-friendly recipes<\/a> for additional inspiration. We aimed for about 40 grams of carbohydrates per meal, so if you\u2019re choosing an alternate recipe you may want to keep that in mind. Other parameters we aimed for were 1,800 calories per day, no more than 14 grams of saturated fat and a max of 2,300 milligrams per day.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n You can definitely eat the same breakfast or lunch every day if it\u2019s easier for your routine. Each breakfast and lunch option is about 40 grams of carbohydrates, so a simple swap should work for most people. The calories are fairly similar as well, though you may want to adjust a snack or two if you\u2019re closely monitoring total calories or other nutrients, like protein and fiber.<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n How much fiber should I eat per day?\n<\/p>\n Fiber needs vary based on factors such as age and sex, but in general, adults should aim for 26 to 34 grams of fiber per day. Because of its beneficial impact on blood sugar levels, people with diabetes may want to be particularly mindful to hit their fiber intake goals.<\/p>\n Health Benefits of this Diabetes-Friendly Meal Plan How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and\/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.\u00a0<\/p>\n Dig Deeper The 7 Best Heart-Healthy Proteins for Diabetes, According to Dietitians<\/p>\n
\n1 medium peach, diced
\n1 serving Cinnamon-Toasted Oats<\/a>\u00a0
\n2 Tbsp. chopped nuts, such as walnuts<\/p>\n
\n 1 medium apple1 \u00bd Tbsp. almond butter<\/p>\n
\n1 medium peach, diced
\n1 serving Cinnamon-Toasted Oats<\/a>\u00a0
\n2 Tbsp. chopped nuts, such as walnuts<\/p>\n
\n \u00bc cup dry-roasted unsalted shelled pistachios<\/p>\n
\n 1 medium apple1 \u00bd Tbsp. almond butter<\/p>\n
\n Moderately-Low in Carbohydrates: If you have prediabetes or type 2 diabetes, you may think you need to drastically cut back on carbohydrates. However, that\u2019s often not necessary or sustainable for most people. This plan is set at a moderately-low level of carbohydrates, with about 40% of the day’s calories coming from carbs instead of the 45 to 65% of total calories from carbs recommended by the Dietary Guidelines for Americans. To help support stable blood sugar levels, we spread the total carbohydrates out fairly evenly between the days meals and snacks. Carb sources in this plan include fiber-rich whole grains, legumes, fruits and vegetables. For many people with diabetes, reducing total carbohydrates slightly and increasing fiber and protein intake can help support healthy blood sugar levels. Individual carbohydrate needs can vary based on factors like age, sex, body size and activity level, so consider reaching out to a healthcare provider, registered dietitian or a certified diabetes educator for more individualized guidance.High-Fiber: Fiber is a type of carbohydrate that\u2019s not broken down by the body like other carbohydrate sources, which means it doesn\u2019t raise blood sugar levels. Research shows that people with type 2 diabetes who eat more fiber have lower fasting blood sugar levels and a reduced hemoglobin A1C. In addition to its blood sugar benefits, eating a high-fiber diet is linked to improved heart health, lower body weight and a healthier gut. Each day has at least 32 grams of fiber in this 7-day plan.\u00a0Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with both heart health and healthy blood sugar levels in mind.7 To help support heart health, we capped saturated fat at 14 grams a day, which is a type of fat that may raise LDL cholesterol, and capped sodium at 2,300 milligrams per day, in accordance with the 2020-2025 Dietary Guidelines for Americans.High-Protein: Each day includes at least 99 grams of filling protein. Because protein is the building block of our cells, it plays a role in every function of the body. For people looking to keep their blood sugar in check, protein is particularly important. Previous research compared the impact of eating a carbohydrate source alone versus a carbohydrate paired with a protein. They found that the carbohydrate and protein combination resulted in significantly lower blood sugars 60 minutes post-consumption than the carbohydrate consumed alone. Pairing carbohydrate-rich foods with a good protein source can be a helpful strategy to promote better blood sugar levels.<\/p>\n
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