If you have diabetes and want to eat as healthy as possible, then this simple 7-day diabetes meal plan is all you need. The best part of this meal plan is that all the foods are healthy and delicious, making it easy to stick to your meal plan while having fun.
The recipes for these meals are fast, nutritious, and low in carbohydrates, which fully meet the needs of diabetics. Not only that, it also helps keep blood sugar levels within the ideal range.
However, because everyone has different nutritional needs, this meal plan may not be suitable for all people with diabetes. Therefore, it is best to work with your doctor or dietitian to develop your diet plan.
7-day diabetes meal plan
Day 1
●Breakfast: 4 egg muffins (352 calories and 8 grams of carbohydrates)
●Snacks: Greek yogurt and almonds as snacks (248 calories and 12 grams of carbohydrates)
●Lunch: Two cups of red lentil soup, green salad and 1 tablespoon of light salad dressing (432 calories, 59 grams of carbohydrates)
●Dinner: a frying pan chicken breast and two roasted sweet potatoes (610 calories and 58 grams of carbohydrates)
Day 2
●Breakfast: an egg omelet with any vegetables of your choice (mushrooms or spinach), 2 slices of whole wheat bread and half a cup of low-fat milk (366 calories, 36 grams of carbohydrates)
●Snacks: 1 apple and 1 tablespoon of nut butter (155 calories and 20 grams of carbohydrates)
●Lunch: 2 cups of spinach with shredded carrots as a salad, half an avocado with half a cup of sliced strawberries, 2 ounces of grilled chicken breast (452 calories, 52 grams of carbohydrates)
●Dinner: a roasted broccoli salad and 1 cup of mashed potatoes (625 calories and 58 grams of carbohydrates)
Day 3
●Breakfast: 2 eggs, 1 cauliflower oatmeal and half a cup of low-fat milk (353 calories and 25 grams of carbohydrates)
●Snacks: 4 ounces. Hummus and vegetables of your choice (200 calories and 17 grams of carbohydrates)
●Lunch: 3 ounces. Roast chicken, 2 slices of whole wheat bread with mayonnaise, mustard and lettuce, and a small apple banana (428 calories, 59 grams of carbohydrates)
●Dinner: Green salad with 1 tablespoon of salad dressing, 1 white fish and 1 mashed potatoes (680 calories and 55 grams of carbohydrates)
Day 4
●Breakfast: 2 slices of rye toast, 1 egg and a small avocado and half a cup of low-fat milk (293 calories, 33 grams of carbohydrates)
●Snacks: 1 apple and 1 tablespoon of peanut butter (155 calories and 20 grams of carbohydrates)
●Lunch: a bowl of jalapenos lime cauliflower tacos and 1 medium orange (406 calories and 63 carbohydrates)
●Dinner: half a cup of quinoa, 1 cup of steamed broccoli, 1 tablespoon of light salad dressing and 1 kiwi fruit. (428 calories and 44 grams of carbohydrates)
Day 5
●Breakfast: 2 eggs and 1 chia seed pudding, making the overall calories 345 calories and 24 grams of carbohydrates.
●Snack: Greek yogurt and almonds (248 calories and 12 grams of carbohydrates)
●Lunch: a salmon with lemon butter and half an orange (425 calories and 18 grams of carbohydrates)
● Dinner: 3 ounces. Turkey chili with a bowl of spinach (350 calories and 26 grams of carbohydrates)
Day 6
●Breakfast: a mushroom or spinach omelette, 2 slices of whole wheat bread, half a cup of low-fat milk (366 calories, 36 grams of carbohydrates)
●Snacks: 2 plums and an apple (150 calories and 8 grams of carbohydrates)
●Lunch: 1 Buddha bowl with an apple or banana (449 calories, 56 grams of carbohydrates)
●Dinner: 1 serving of pasta and meatballs, 1 serving of semi-green vegetables and 2 tablespoons of light salad dressing (458 calories and 63 grams of carbohydrates)
Day 7
●Breakfast: half a cup of raspberries, one-third cup of grape nuts and half a cup of low-fat milk (275 calories and 58 grams of carbohydrates)
●Lunch: 1 boiled egg, 2 cups of spinach and 2 tablespoons of yogurt, half a cup of roasted chickpeas (350 calories and 26 grams of carbohydrates)
●Snack: half a cup of grapes (150 calories and 29 grams of carbohydrates)
●Dinner: 1 roasted potato with 1 tablespoon of butter, 1 cup of steamed broccoli and 2 ounces of boiled shrimp (450 calories and 58 grams of carbohydrates)
