Living with diabetes can feel overwhelming at times, but taking control of your diet is an empowering way to manage the condition. This 7-day diabetic meal plan focuses on nutrient-dense foods that nourish your body while keeping blood sugar levels steady.
Benefits of Following a Meal Plan
- Promotes balanced blood sugar levels
- Provides consistent nutrient intake
- Removes the stress of meal decision making
- Allows you to prepare healthy ingredients ahead of time
Creating a Diabetes-Friendly Diet
Use this diabetic meal plan as a guide, tweaking ingredients as needed to suit your tastes and lifestyle. Focus on foods that are:
- High in fiber – promotes feelings of fullness and digestive health
- Packed with lean protein – prevents spikes in blood sugar
- Full of healthy fats – keeps you feeling satisfied longer
7-Day Diabetes Meal Plan
Here is a full week of delicious, diabetes-friendly meals and snacks!
Day 1
- Breakfast: Veggie omelet with avocado and salsa, berries
- Lunch: Tuna salad over greens with olive oil vinaigrette
- Dinner: Chicken fajitas with peppers and onions, brown rice, black beans
- Snacks: Hummus with celery and carrots, plain Greek yogurt with walnuts and cinnamon
Day 2
- Breakfast: Peanut butter overnight oats with chia seeds and almonds
- Lunch: Turkey burger with lettuce, tomato, avocado spread over 1/2 whole wheat bun
- Dinner: Veggie and chickpea coconut curry over cauliflower rice
- Snacks: Edamame, apple slices with almond butter
Day 3
- Breakfast: Veggie scramble with black beans, salsa, avocado
- Lunch: Lentil soup, mixed greens salad with balsamic dressing
- Dinner: Baked salmon over quinoa with asparagus
- Snacks: Celery with hummus, plain Greek yogurt with mixed berries
Day 4
- Breakfast: Breakfast tacos with eggs, black beans, salsa, avocado
- Lunch: Leftover lentil soup, carrot sticks with nut butter
- Dinner: Veggie & bean burritos: whole wheat tortilla with sautéed veggies, black beans, brown rice, avocado, salsa
- Snacks: Apple with nut butter, cottage cheese with flaxseed and cinnamon
Day 5
- Breakfast: Greek yogurt berry parfait with almonds and chia seeds
- Lunch: Large green salad with chickpeas, avocado, olive oil lemon dressing
- Dinner: Portobello mushroom pizza: pizza sauce, mozzarella cheese, veggies on portobello caps
- Snacks: Celery with peanut butter, trail mix
Day 6
- Breakfast: Veggie tofu scramble with peppers, spinach, black beans
- Lunch: Quinoa tabbouleh salad
- Dinner: Sheet pan roasted salmon and brussels sprouts
- Snacks: Edamame, nuts and dried cranberries
Day 7
- Breakfast: Peanut butter banana oatmeal
- Lunch: Chicken salad stuffed in bell peppers
- Dinner: Zoodles with turkey meatballs and marinara sauce
- Snacks: Cheese stick, apple slices with nut butter
Tips for Success on a Diabetic Meal Plan
Following a meal plan takes dedication, but you can do it! Here are some helpful tips:
- Prep ingredients in advance for quick assembly
- Keep healthy snacks on hand
- Stay hydrated by drinking water throughout the day
- Follow portion sizes
- Enjoy treats occasionally in moderation
Frequently Asked Questions
1. Do I need to follow this meal plan exactly?
No, view this meal plan as a guideline. Feel free to swap out ingredients you don’t like or that don’t agree with you.
2. Can I have fruit for a snack?
Yes, fresh fruit makes a nutritious diabetes-friendly snack when eaten in moderation.
3. What if I’m still hungry between meals?
Make sure your meals have a balance of protein, healthy fats and fiber. If you’re still hungry, have a snack like nuts or Greek yogurt.
4. Can I have a occasional sweet treat?
It’s ok to work a small sweet treat into your meal plan occasionally. Just focus on portion control.
5. How can I stay motivated to stick to the meal plan?
Prepare meals ahead of time so healthy eating is convenient. Focus on how good you feel when making balanced food choices.
