The Best 7-Day Diabetes Meal Plan

This healthy 1,200-calorie meal plan makes it easy to balance your blood sugar.

 

This 1,200-calorie meal plan makes it easy to follow a diabetes diet with healthy and delicious foods that help to balance blood sugar.

The simple meals and snacks in this 7-day plan feature 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. 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 meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.

Day 1

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.


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