7-Day Diabetes Meal Plan

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Cut Added Sugar From Your Diet

These 7-day diabetes meal plans are designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for a diabetic diet at five different daily calorie levels: 1,200, 1,400, 1,600, 1,800 and 2,000. These diabetic-diet meal plans avoid refined grains and limit added sugars. Each meal and snack is planned to help you keep your blood sugar in check. Snacks are generally 1 to 2 1/2 carbohydrate servings and meals are 2 1/2 to 5 carbohydrate servings, depending on the calorie level. Find the right calorie level for you.

 

EatingWell 7 Day Diabetes Meal Plan

 

7 Day Diabetes 1200 calorie menu – Day 1

 

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 Cup Cheerios Cereal
  • MORNING SNACK

    • 1 Cup Cantaloupe Melon
  • LUNCH

    • Grilled Shrimp Skewers over White Bean Salad
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Skim Milk
    • 1 Fudgsicle, no sugar added
  • AFTERNOON SNACK

    • 2 Tablespoons Prepared Hummus
    • 3 Ounces Celery Sticks
  • DINNER

    • 1/2 Cup Cooked Brown Rice
    • North African Spiced Carrots
    • Tomato-Herb Marinated Flank Steak
    • 1/2 Banana, small

 

 

 

7 Day Diabetes 1200 calorie menu – Day 2

 

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1/2 Banana, small
    • 1 Cup Bran Flakes Cereal
  • MORNING SNACK

    • 1 Fruit & Nut Granola Bar
  • LUNCH

    • Chopped Greek Salad with Chicken
    • 1 Whole-Wheat Bread
    • Vanilla-Orange Freezer Pops
  • AFTERNOON SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER

    • 1 Cup Steamed Brussels Sprouts
    • Grilled Shrimp Remoulade
    • 1/2 Cup Cooked Couscous
    • 1 Peach, medium

 

7 Day Diabetes 1200 calorie menu – Day 3

 

  • BREAKFAST

    • 1 Whole-Wheat English Muffin
    • 1 Cup Skim Milk
    • 1/2 Cup Blueberries
    • 1 Teaspoon Fat Free Cream Cheese
  • MORNING SNACK

    • 1 Apple, small
  • LUNCH

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
    • Hungarian Beef Goulash
    • 1/2 Cup Fresh Pineapple
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • AFTERNOON SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER

    • Asian Green Bean Stir-Fry
    • 1 Cup Skim Milk
    • Five-Spice Tilapia
    • 1/2 Cup Cooked Quinoa
    • 1 Nectarine, medium

 

7 Day Diabetes 1200 calorie menu – Day 4

 

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1/2 Cup Hot Oatmeal
    • 1 Ounce Dried Fruit
    • 1 Tablespoon Walnuts
  • MORNING SNACK

    • 1 Kiwi
  • LUNCH

    • 1 Cup Tossed Salad Mix
    • Manhattan Crab Chowder
    • 1 Tablespoon Low Calorie Caesar Salad Dressing
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
    • 1 Cup Honeydew Melon
  • AFTERNOON SNACK

    • 1 Cup Blackberries
    • 1 Cup Skim Milk
  • DINNER

    • 1/2 Cup Cooked Brown Rice
    • Maple-Glazed Chicken Breasts
    • 1/2 Cup Steamed Summer Squash
    • 1/2 Cup Mango

7 Day Diabetes 1200 calorie menu – Day 5

 

  • BREAKFAST

    • 1 Scrambled Eggs
    • 2 Slices Reduced-Calorie Oatmeal Bran Bread
    • 1/2 Cup Grapefruit
    • 1 Cup Skim Milk
  • MORNING SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • LUNCH

    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free French Salad Dressing
    • Cheese-&-Spinach-Stuffed Portobellos
    • 1/2 Cup Unsweetened Applesauce
  • AFTERNOON SNACK

    • 1/2 Plain Bagel
    • 2 Tablespoons Prepared Hummus
  • DINNER

    • 1/2 Cup Cooked Quinoa
    • Roasted Baby Bok Choy
    • 1 Cup Strawberries
    • Maple-Chili Glazed Pork Medallions

7 Day Diabetes 1200 calorie menu – Day 6

 

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Whole-Wheat English Muffin
    • 1 Teaspoon Creamy Peanut Butter
    • 1 Tablespoon Sugar-Free Jam
  • MORNING SNACK

    • 1 Orange, medium
  • LUNCH

    • Chicken Mulligatawny
    • 1 Cup Skim Milk
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Watermelon
  • AFTERNOON SNACK

    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER

    • Singapore Chile Crab with Spinach
    • 1/2 Cup Cooked Brown Rice
    • Rainbow Pepper Saute
    • 1 Cup Cantaloupe Melon

7 Day Diabetes 1200 calorie menu – Day 7

 

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Plum
    • Quick Breakfast Taco
  • MORNING SNACK

    • 1 Apple, small
  • LUNCH

    • 1 Veggie Burger
    • 1 Whole-Wheat Roll
    • Bok Choy-Apple Slaw
    • 1 Apricot
  • AFTERNOON SNACK

    • 3 Ounces Carrot Sticks
    • 1/4 Cup Salsa
  • DINNER

    • 1 Cup Skim Milk
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Low Calorie Caesar Salad Dressing
    • Turkish Chicken Thighs
    • 1/2 Cup Cooked Brown Rice
    • 1 Peach, medium

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