7-Day Meal Plan & Recipe Prep for Diabetes

Nutrition is an important part of any diabetes management plan. However, you don’t have to follow a complicated meal plan for diabetes that omits all of your favorite foods in order to control your diabetes. Your meal plan should include a variety of healthy options from all the food groups in amounts that work best for you, your health, and your diabetes.

Because nutrition plays such a big part in diabetes management, having a ready-made 7-day meal plan with carb control in mind is a great way to stay on track. It also takes out the stress of having to figure out what to eat, helping you manage your nutrition even when your schedule is packed with events.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. 

Why Nutrition is Important on a Diabetic Meal Plan

Nutrition is important on a diabetic meal plan because of the strong connection between food choices and blood sugar response. What you eat doesn’t cause diabetes. However, diabetes affects how your body uses glucose, which is your main source of energy and comes from the food you eat.

Though there’s no one type of diabetic meal plan, most plans aim to control the number of carbohydrates you get at each meal and snack. Carbohydrates come from many types of foods, including grains, fruits, starchy vegetables, and dairy foods like milk and yogurt. Foods with added sugar are also a source of carbs.

Carbohydrates break down into glucose. Controlling the number of carbs you eat throughout the day helps maintain blood glucose levels. The amount of carbs you consume at each meal or snack depends on your specific tastes and lifestyle. 

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,800 to 2,000 calories per day and contains a healthy mix of carbohydrates, fat, and protein. Each day of this diabetic meal plan includes three meals and three snacks. Each meal contains about 45 to 60 grams of carbohydrates and each snack has about 15 to 30 grams of carbohydrates, or approximately 50% of calories from carbohydrates.

Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

The Dietary Guidelines for Americans suggest eating a balanced diet that provides 10% to 30% of calories from protein, 45% to 65% of calories from carbohydrates, and 25% to 35% from fat. The guidelines also recommend that at least half of your total grains consumed be whole grains. Some examples of foods containing whole grains are whole grain bread, pasta, cereal, tortillas, gris, and more.

When it comes to diabetes, balancing your carbs is key to blood glucose control. However, the percentage of calories from carbohydrates on your diabetic meal plan may depend on your tastes, budget, lifestyle, and goals.

It’s OK to swap out similar foods on the diabetic meal plan, such as an apple for a banana. However, swapping out a bowl of mixed greens for a bag of potato chips won’t work because it adds too many carbs, fat, and calories and doesn't have enough fiber.

Fiber is also important when considering your balanced meals. The dietary guidelines for Americans recommend consuming 14 grams of fiber for every 1,000 calories based on a 2,000-calorie diet, that would be 28 grams. Fiber slows digestion, preventing sugar spikes in the blood.

If you are not used to eating a high-fiber diet, start slow; otherwise, you may be at greater risk for gassiness, bloating, and constipation. These symptoms are especially true from foods with fiber added or fiber supplements.

Download the 7-Day Meal Plan for Diabetes

Download the Meal Plan

Day 1

Breakfast

• Overnight berry oats (1/2 cup steel cut oats, 1 cup nonfat milk, 1/2 cup mixed berries, 1 tablespoon ground flaxseeds, 1 tablespoon unsalted roasted almonds chopped)

Macronutrients: approximately 369 calories, 18 grams of protein, 52 grams of carbohydrates, and 11 grams of fat

Snack

• Eight 100% whole-grain crackers
• 1 ounce low-fat cheddar cheese

Macronutrients: approximately 208 calories, 11 grams of protein, 27 grams of carbohydrates, and 7 grams of fat

Lunch

• Veggie pita sandwich (one (about 6-inch diameter) 100% whole-wheat pita bread, 3 tablespoons hummus, 1/2 cup roasted eggplant, 1/2 cup roasted red and green peppers, 1/4 avocado, 1 tablespoon unsalted sunflower seeds)

Macronutrients: approximately 403 calories, 13 grams of protein, 57 grams of carbohydrates, and 17 grams of fat

Snack

• One 6-ounce container nonfat plain Greek yogurt
• 1/2 medium banana
• Four walnuts, chopped

Macronutrients: approximately 201 calories, 12 grams of protein, 28 grams of carbohydrates, and 6 grams of fat

Dinner

• 3 ounces roasted chicken breast without skin
• One serving roasted potatoes
• 1 cup roasted Brussel sprouts flavored with 1 teaspoon olive oil

Macronutrients: approximately 552 calories, 28 grams of protein, 46 grams of carbohydrates, and 29 grams of fat

Snack

• Two slices 100% whole-wheat toast
• 1 tablespoon almond butter

Macronutrients: approximately 260 calories, 11 grams of protein, 30 grams of carbohydrates, and 11 grams of fat

Daily totals: approximately 1,993 calories, 93 grams of protein, 239 grams of carbohydrates, and 82 grams of fat

Day 2

Breakfast

• 1 cup 100% whole-wheat, unsweetened, ready-to-eat cereal
• 1 cup nonfat milk
• 1 medium peach
• 10 unsalted roasted almonds

Macronutrients: approximately 324 calories, 16 grams of protein, 50 grams of carbohydrates, and 9 grams of fat

Snack

• One hard-boiled egg lightly sprinkled with everything bagel seasoning
• 1-ounce unsalted pretzels

Macronutrients: approximately 187 calories, 9 grams of protein, 23 grams of carbohydrates, and 6 grams of fat

Lunch

• Turkey sandwich (3 ounces deli turkey, two slices 100% whole-wheat bread, 1 slice tomato, alfalfa sprouts, grated carrots, 1/4 avocado, 1 teaspoon honey mustard)
• 1/2 cup blueberries

Macronutrients: approximately 422 calories, 22 grams of protein, 54 grams of carbohydrates, and 15 grams of fat

Snack

• 3 cups air-popped popcorn flavored with 1 tablespoon of nutritional yeast
• One low-fat string cheese

Macronutrients: approximately 205 calories, 13 grams of protein, 22 grams of carbohydrates, and 8 grams of fat

Dinner

• 3 ounces broiled pork chop
• 1/2 cup unsweetened applesauce
• 3/4 cup brown rice cooked in low-sodium chicken broth
• 3 cups raw spinach sauteed in 1 teaspoon of olive oil and 1 teaspoon of garlic

Macronutrients: approximately 452 calories, 28 grams of protein, 52 grams of carbohydrates, and 15 grams of fat

Snack

• 1/4 cup hummus
• 1/2 cup sliced cucumbers, 1/4 cup carrot sticks, and two celery stalks
• One half 6-inch 100% whole-wheat pita

Macronutrients: approximately 218 calories, 9 grams of protein, 34 grams of carbohydrates, and 7 grams of fat 

Daily Totals: approximately 1,808 calories, 97 grams of protein, 235 grams of carbohydrates, and 60 grams of fat

Day 3

Breakfast

• Spinach omelet (one whole egg, two egg whites, 1 cup fresh spinach, 1/2 cup chopped tomatoes, 1/2 ounce of Swiss cheese)
• One 100% whole-wheat English muffin toasted and topped with 1 tablespoon almond butter

Macronutrients: approximately 416 calories, 28 grams of protein, 35 grams of carbohydrates, and 20 grams of fat

Snack

• 1/2 cup low-fat cottage cheese
• 1 cup cubed cantaloupe

Macronutrients: approximately 144 calories, 14 grams of protein, 18 grams of carbohydrates, and 3 grams of fat

Lunch

• Grilled chicken salad (3 ounces grilled chicken breast, 3 cups mixed greens, 2 tablespoons chopped red onions, 1/4 cup grated carrots, 1/2 cup sliced cucumbers, 1 tablespoon whole flaxseeds, and 2 tablespoons vinaigrette dressing)
• 1 small orange
• Eight 100% whole-grain crackers

Macronutrients: approximately 508 calories, 34 grams of protein, 56 grams of carbohydrates, and 19 grams of fat

Snack

• 2 tablespoons cinnamon roasted chickpeas (chickpeas seasoned with olive oil and cinnamon before roasting)
• Unsweetened cappuccino made with 1 cup nonfat milk 

Macronutrients: approximately 188 calories, 12 grams of protein, 27 grams of carbohydrates, and 4 grams of fat

Dinner

• One serving Honey-Mustard Herbed Salmon
• 1 medium sweet potato topped with 2 tablespoons nonfat Greek yogurt and 1/4 cup low sodium black beans
• 1 cup roasted broccoli (made with 1 teaspoon olive oil) 

Macronutrients: approximately 527 calories, 38 grams of protein, 47 grams of carbohydrates, and 22 grams of fat

Snack

• 1 medium apple
• 1 ounce low-fat cheddar cheese

Macronutrients: approximately 144 calories, 7 grams of protein, 26 grams of carbohydrates, and 2 grams of fat

Daily Totals: approximately 1,928 calories, 134 grams of protein, 209 grams of carbohydrate, and 70 grams of fat

Day 4

Breakfast

• Breakfast smoothie (1/2 cup soft tofu, 1 small banana, 1/2 cup blueberries, 1/2 cup sliced strawberries, and 1 teaspoon peanut butter blended with ice)
• One hard-boiled egg

Macronutrients: approximately 370 calories, 22 grams of protein, 43 grams of carbohydrates, and 15 grams of fat

Snack

• 1/2 of a turkey sandwich (one slice 100% whole-wheat bread, 1 1/2 ounces deli turkey, lettuce, tomato, and 1 teaspoon honey mustard)
• 1 small orange

Macronutrients: approximately 207 calories, 11 grams of protein, 32 grams of carbohydrates, and 5 grams of fat 

Lunch

• Tuna wrap (3-ounce can water-packed albacore tuna, 1/2 stalk of celery, 2 tablespoons chopped red onion, 1/4 cup nonfat plain Greek yogurt, one 100% whole-wheat 6-inch tortilla)
• 20 grapes

Macronutrients: approximately 453 calories, 48 grams of protein, 43 grams of carbohydrates, and 9 grams of fat

Snack

• 1 ounce unsalted, roasted almonds (22 kernels)
• 1/4 cup unsweetened dried mixed fruit (raisins, chopped figs, dried apples)

Macronutrients: approximately 187 calories, 4 grams of protein, 32 grams of carbohydrates, and 7 grams of fat

Dinner

• 3 ounces grilled sirloin steak
• 1 medium baked potato with 2 tablespoons nonfat Greek yogurt and chives
• 1 cup sliced mushrooms sauteed in 1 tablespoon of olive oil

Macronutrients: approximately 555 calories, 33 grams of protein, 48 grams of carbohydrates, and 27 grams of fat

Snack

• 1-ounce serving dark chocolate (70% cocoa)

Macronutrients: approximately 170 calories, 2 grams of protein, 13 grams of carbohydrates, and 12 grams of fat

Daily Totals: approximately 1,942 calories, 120 grams of protein, 212 grams of carbohydrates, and 75 grams of fat

Day 5

Breakfast

• Breakfast sandwich (one scrambled egg, one 100% whole-wheat English muffin toasted, 1 ounce low-fat cheddar cheese, 1 teaspoon dijon mustard)
• Two tangerines

Macronutrients: approximately 391 calories, 21 grams of protein, 51 grams of carbohydrates, and 13 grams of fat

Snack

• One 6-ounce container of nonfat plain Greek yogurt
• 1/2 medium banana
• 10 unsalted roasted almonds

Macronutrients: approximately 269 calories, 17 grams of protein, 37 grams of carbohydrates, and 7 grams of fat

Lunch

• One serving Vegetarian Southwest Quinoa Salad
• 3 cups mixed greens topped with 1/2 cup sliced cucumbers, 1/2 cup sliced green and red peppers, 1/4 cup grated carrots, 2 tablespoons unsalted sunflower seeds, and 2 tablespoons apple cider vinaigrette dressing

Macronutrients: approximately 487 calories, 15 grams of protein, 55 grams of carbohydrates, and 26 grams of fat

Snack

• 1/4 cup hummus
• 1/2 cup carrot sticks and 1/2 cup celery sticks
• Four 100% whole-grain crackers

Macronutrients: approximately 216 calories, 8 grams of protein, 30 grams of carbohydrates, and 9 grams of fat

Dinner

• Fish tacos (4 ounces cooked white fish, shredded red cabbage, julienned jicama, red onions, tomato salsa, freshly squeezed lime, and 2 small (4-inch) corn tortillas)
• One ear of grilled corn on the cob

Macronutrients: approximately 393 calories, 33 grams of protein, 53 grams of carbohydrates, and 6 grams of fat

Snack

• 1 medium apple
• 1 tablespoon peanut butter

Macronutrients: approximately 189 calories, 4 grams of protein, 29 grams of carbohydrates, and 8 grams of fat

Daily Totals: approximately 1,945 calories, 102 grams of protein, 255 grams of carbohydrates, and 69 grams of fat

Day 6

Breakfast

• Overnight fruit and nut oats (1/2 cup rolled oats, 1 cup nonfat milk, 2 tablespoons raisins, 1 tablespoon chia seeds, four walnut halves chopped, dash of cinnamon)

Macronutrients: approximately 392 calories, 17 grams of protein, 58 grams of carbohydrates, and 12 grams of fat

Snack

• 1/4 quarter avocado mashed served on one slice 100% whole wheat bread
• 20 grapes

Macronutrients: approximately 229 calories, 6 grams of protein, 36 grams of carbohydrates, and 9 grams of fat

Lunch

• One serving chicken noodle soup
• 3 cups mixed greens topped with four grape tomatoes, one medium slice red onion, 1/4 cup grated carrots, 1/2 cup cucumbers, alfalfa sprouts, and 1/2-ounce shredded low-fat cheddar cheese with 2 tablespoons of balsamic vinaigrette dressing

Macronutrients: approximately 456 calories, 21 grams of protein, 54 grams of carbohydrates, and 17 grams of fat

Snack

• 1 cup 100% whole-wheat, unsweetened, ready-to-eat cereal
• 1/2 cup low-fat milk

Macronutrients: approximately 105 calories, 7 grams of protein, 27 grams of carbohydrates, and 3 grams of fat

Dinner

• Baked chicken parmesan (4-ounce chicken cutlet, 2 tablespoons 100% whole wheat bread crumbs, 2 tablespoons marinara sauce, 1 ounce shredded low-fat mozzarella cheese)
• 1 cup whole-wheat spaghetti with 2 tablespoons marinara sauce and a sprinkling of parmesan cheese
• 1 cup steamed broccoli

Macronutrients: approximately 561 calories, 39 grams of protein, 57 grams of carbohydrates, and 22 grams of fat

Snack

• 1/2 cup regular vanilla ice cream
• 1/2 cup sliced strawberries
• Two walnut halves chopped

Macronutrients: approximately 190 calories, 3 grams of protein, 23 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 1,935 calories, 94 grams 0f protein, 254 grams of carbohydrates, and 72 grams of fat

Day 7

Breakfast

• Hot banana nut oats (1/2 cup steel cut oats cooked in 1 cup nonfat milk with 1 tablespoon almond butter topped with slices 1/2 medium banana)

Macronutrients: approximately 387 calories, 18 grams of protein, 56 grams of carbohydrates, and 12 grams of fat

Snack

• Eight whole-grain crackers
• 1 ounce low-fat cheddar cheese

Macronutrients: approximately 208 calories, 11 grams of protein, 27 grams of carbohydrates, and 7 grams of fat

Lunch

• Shrimp stir fry (3 ounces peeled shrimp sauteed with 1/2 cup red and green peppers, 1/2 cup sliced onions, fresh ginger, 1 tablespoon vegetable oil, and 1 teaspoon low-sodium soy sauce)
• 1 cup cooked brown rice

Macronutrients: approximately 507 calories, 26 grams of protein, 63 grams of carbohydrates, and 17 grams of fat

Snack

• 1/2 cup low-fat cottage cheese
• 1/2 cup unsweetened canned pineapple packed in its own juice

Macronutrients: approximately 160 calories, 14 grams of protein, 21 grams of carbohydrates, and 3 grams of fat

Dinner

• One serving Mexican Chicken Verde Quinoa Casserole
• 2 cups romaine lettuce topped with one sliced radish, 1/4 cup sliced jicama, and one slice tomato with 1 tablespoon cilantro lime vinaigrette dressing

Macronutrients: approximately 514 calories, 40 grams of protein, 43 grams of carbohydrates, and 19 grams of fat

Snack

• 1 small pear
• 1/2 ounce unsalted mixed nuts

Macronutrients: approximately 169 calories, 3 grams of protein, 26 grams of carbohydrates, and 8 grams of fat 

Daily Totals: approximately 1,986 calories, 112 grams of protein, 236 grams of carbohydrates, and 66 grams of fat

A Word From Verywell

A diabetic meal plan is an important part of managing your diabetes. However, no single plan works for everyone. The most important thing to remember when following a meal plan is to include a variety of nutrient-rich foods in the right amounts.

Talk to a healthcare provider or a registered dietitian to get help designing a meal plan. They can help tailor a meal plan that fits your tastes, budget, lifestyle, and goals.  

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.