| DAYS | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| MEALS | Breakfast: Apple & Peanut Butter Toast with Plain Kefir ——– Lunch: Avocado Toast with Jammy Eggs Clementine ——– Dinner: Baked Lemon-Pepper Salmon & Chickpea Salad | Breakfast: Greek Yogurt with Cinnamon Oats, Nuts & Raspberries ——– Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries ——– Dinner: Mojo Chicken with Green Beans & Potatoes | Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries ——– Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries ——– Dinner: Tofu Tacos Spicy Cabbage Slaw | Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries ——– Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries ——– Dinner: One-Pot Garlicky Shrimp & Broccoli Basic Quinoa | Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries ——– Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries ——– Dinner: Chicken & White Bean Soup & Green Goddess Chickpea Salad | Breakfast Apple & Peanut Butter Toast & Plain Kefir ——– Lunch: Chicken & White Bean Soup with an Apple ——– Dinner: Ground Beef & Sweet Potato Skillet & Brussels Sprouts Caesar | Breakfast: Apple & Peanut Butter Toast & Plain Kefir ——– Lunch: Chicken & White Bean Soup with an Apple ——– Dinner: Black Beans & Corn with Poached Eggs with Citrus-Arugula Salad |
| DAILY TOTALS | Calories: 1,794 Fat: 83g Protein: 120g Carbs: 146g Fiber: 33g Sodium: 2,057mg | Calories: 1,813 Fat: 84g Protein: 128g Carbs: 151g Fiber: 33g Sodium: 1,328mg | Calories: 1,778 Fat: 83g Protein: 115g Carbs: 156g Fiber: 39g Sodium: 1,576mg | Calories: 1,778 Fat: 77g Protein: 111g Carbs: 178g Fiber: 34g Sodium: 1,045mg | Calories: 1,791 Fat: 65g Protein: 138g Carbs: 188g Fiber: 41g Sodium: 1,345mg | Calories: 1,802 Fat: 73g Protein: 135g Carbs: 172g Fiber: 42g Sodium: 1,506mg | Calories: 1,802 Fat: 79g Protein: 118g Carbs: 175g Fiber: 43g Sodium: 1,593mg |
Day 1
Daily Totals: 1,794 calories, 83g fat, 14g saturated fat, 120g protein, 146g carbohydrate, 33g fiber, 2,057mg sodium.
Breakfast (384 calories, 33 carbs)
- Serve with 1 cup nonfat plain kefir
Lunch (444 calories, 37g carbs)
Dinner (584 calories, 40g carbs)
- Serve with 1 thin (0.5-oz.) slice whole-wheat baguette
Snacks:
- Serve chia jam with 1 cup nonfat plain strained (Greek-style) yogurt + ¼ cup raspberries (163 calories, 14g carbs)
Make it 1,500 calories: Change snacks to 1 large hard-boiled egg.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 2
Daily Totals: 1,813 calories, 84g fat, 14g saturated fat, 128g protein, 151g carbohydrate, 33g fiber, 1,328mg sodium
Breakfast (482 calories, 41g carbs)
- Serve with 1 cup nonfat plain strained (Greek-style) yogurt + 3 Tbsp. chopped nuts, such as walnuts + 1 cup raspberries, fresh or frozen
Lunch (445 calories, 40g carbs)
- Serve with 3-oz. cooked turkey or chicken breast + ½ cup blueberries
Dinner (461 calories, 39g carbs)
- Serve with 1 thin (0.5-oz.) slice whole-wheat baguette
Snacks:
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
Make it 1,500 calories: Reduce to 1 Tbsp. chopped nuts at breakfast and omit 1 serving Cottage Cheese Snack Jar.
Make it 2,000 calories: Add 1 cup sliced bell pepper with ¼ cup hummus as a snack.
Day 3
Daily Totals: 1,778 calories, 83g fat, 14g saturated fat, 115g protein, 156g carbohydrate, 39g fiber, 1,576mg sodium
Breakfast (401 calories, 33g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- 2 Tbsp. chopped nuts, such as walnuts
- ½ cup blackberries, fresh or frozen
Lunch (445 calories, 40g carbs)
Dinner (434 calories, 48g carbs)
Snacks:
Make it 1,500 calories: Omit A.M. and evening snacks.
Make it 2,000 calories: Increase to 4 Tbsp. chopped nuts at breakfast and add 1 medium banana as a snack.
Day 4
Daily Totals: 1,778 calories, 77g fat, 13g saturated fat, 111g protein, 178g carbohydrate, 34g fiber, 1,045mg sodium.
Breakfast (401 calories, 33g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- 2 Tbsp. chopped nuts, such as walnuts
- ½ cup blackberries, fresh or frozen
Lunch (445 calories, 40g carbs)
Dinner (436 calories, 45g carbs)
Snacks
- 1 cup cherries + ¼ cup dry-roasted unsalted almonds (303 calories, 32g carbs)
Make it 1,500 calories: Omit 1 cup cherries + ¼ cup dry-roasted unsalted almonds
Make it 2,000 calories: Increase to 3 Tbsp. chopped nuts at breakfast and add 1 cup sliced bell pepper with ¼ cup hummus as a snack.
Day 5
Daily Totals: 1,791 calories, 65g fat, 14g saturated fat, 138g protein, 188g carbohydrate, 41g fiber, 1,345mg sodium
Breakfast (384 calories, 38g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 1 serving Cinnamon-Toasted Oats
- 1 Tbsp. chopped nuts, such as walnuts
- 1 cup blackberries, fresh or frozen
Lunch (445 calories, 40g carbs)
Dinner (561 calories, 42g carbs)
Snacks
- 1 cup nonfat plain kefir + 1 cup cherries (187 calories, 37g carbs)
- 1 cup edamame (in pods) + 1 clementine (214 calories, 31g carbs)
Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir.
Make it 2,000 calories: Increase to 2 Tbsp. chopped nuts at breakfast and add 1 cup sliced bell pepper with ¼ cup hummus as a snack.
Day 6
Daily Totals: 1,802 calories, 73g fat, 13g saturated fat, 135g protein, 172g carbohydrate, 42g fiber, 1,506mg sodium
Breakfast (384 calories, 33 carbs)
Lunch (453 calories, 42g carbs)
Dinner (467 calories, 37g carbs)
Snacks:
Make it 1,500 calories: Change snacks to 1 cup edamame (in pods) + 1 clementine.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 7
Daily Totals: 1,802 calories, 79g fat, 13g saturated fat, 118g protein, 175g carbohydrate, 43g fiber, 1,593mg sodium
Breakfast (384 calories, 33 carbs)
Lunch (453 calories, 42g carbs)
Dinner (466 calories, 40g carbs)
Snacks:
Make it 1,500 calories: Change snacks to 1 cup edamame (in pods) + 1 clementine
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes, you can mix and match meals, repeat a meal in this list or browse some of our other diabetes-friendly recipes for additional inspiration. When creating this plan, we aimed for protein-rich meals that had about 40 grams of fiber-rich carbs. We also capped saturated fat at 14 grams per day and sodium at 2,300 milligrams per day, as recommended by the 2020-2025 Dietary Guidelines for Americans. If you’re swapping in a different meal, you may want to keep these parameters in mind.
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Can I eat the same breakfast or lunch every day?You can eat the same breakfast or lunch every day if you prefer. Each breakfast spans 384 to 482 calories and contains between 33 and 42 grams of carbohydrates. Lunch options range from 444 to 453 calories and contain between 37 and 42 grams of carbohydrate. These ranges are fairly similar, so a simple swap should work for most people.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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How does diabetes increase your risk of heart disease?People living with type 2 diabetes have a higher risk of heart disease. This occurs because chronically high blood sugar levels damage blood vessels, leading to an increased risk of high blood pressure, high cholesterol, stroke and heart attack. To help promote heart health, we capped saturated fat at 14 grams per day, which is a nutrient that may raise LDL or “bad” cholesterol. We also included plenty of fiber, which can help protect the heart.
Blood Sugar-Friendly Tips for the Holiday Season
- Focus on Fiber: Just 7% of Americans reach their daily fiber goals and it’s likely that getting enough fiber is even trickier during the holiday season. While you can’t always predict what will be served at a holiday gathering if you’re not hosting, prioritizing fiber in the meals you’re preparing can help manage blood sugar levels. As an added bonus, eating plenty of fiber can promote regular digestion, help manage weight and improve heart health. Fiber-rich foods include whole grains, fruits, vegetables, nuts, seeds, beans and lentils.
- Hydrate: When you’re running around preparing for the holidays, it’s common to let your hydration goals take a backseat. If you can, make sure to grab your favorite water bottle and take it along with you. Dehydration increases blood sugar levels, so make sure to stay adequately hydrated during this busy time of year. Staying adequately hydrated can also help keep your brain sharp, promote more regular digestion, lubricate your joints and prevent headaches.
- Pair Carbs with Protein: Research shows that eating carbohydrates alone results in significantly higher blood sugar levels 60-minutes after a meal compared to carbohydrates consumed with a protein source. That’s why you’ll see fruit paired with yogurt, kefir, edamame, nuts or nut butter in this diabetes-friendly meal plan. When grazing the holiday spread, aim to give your carbs a protein buddy for better blood sugar management.
- Exercise: It’s not surprising that exercise can help manage blood sugar levels. While the American Diabetes Association recommends an ideal goal of 150 minutes a week of moderate-intensity exercise, even a small amount of movement can positively impact blood sugar levels. Research shows that a 10-minute walk after eating a carbohydrate-rich meal has a significant positive impact on blood sugar levels.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
