7-Day Diabetes Meal Plan for Healthy Aging

Day 1 

Breakfast (403 Calories) 

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (394 calories) 

Afternoon Snack (222 Calories) 

Dinner (604 Calories) 

Daily totals: 1,822 calories, 88 g fat, 93 g protein, 168 g carbohydrates, 34 g fiber, 1,724 mg sodium

To make it 1,500 calories: Omit morning snack and omit avocado from dinner.

To make it 2,000 calories: Add ¼ cup hummus with 1 cup cucumbers as an evening snack. 

Day 2

Breakfast (422 Calories) 

Morning Snack (125 Calories) 

• ½ cup low-fat plain strained (Greek-style) yogurt
• ½ cup fresh blueberries

Lunch (422 calories) 

Afternoon Snack (222 Calories) 

Dinner (485 Calories) 

Evening Snack (100 Calories) 

Daily totals: 1,776 calories, 81 g fat, 90 g protein, 190 g carbohydrates, 44 g fiber, 1,399 mg sodium

To make it 1,500 calories: Omit blueberries from morning snack and omit afternoon snack. 

To make it 2,000 calories: Increase morning snack to 1 cup low-fat plain strained (Greek-style) yogurt with 1 cup blueberries and add ½ cup low-fat plain strained (Greek-style) yogurt and ¼ cup cucumbers to evening snack to make a savory yogurt bowl.

Day 3

Breakfast (422 Calories) 

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Lunch (505 calories) 

Afternoon Snack (222 Calories) 

Dinner (413 Calories) 

Evening Snack (100 Calories) 

Daily totals: 1,790 calories, 85 g fat, 94 g protein, 181 g carbohydrates, 49 g fiber, 1,422 mg sodium

To make it 1,500 calories: Omit yogurt from lunch and omit afternoon snack. 

To make it 2,000 calories: Add ⅓ avocado to dinner and add ½ cup low-fat plain strained (Greek-style) yogurt and ¼ cup cucumbers to evening snack to make a savory yogurt bowl.

Day 4

Breakfast (422 Calories) 

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (422 calories) 

Afternoon Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Dinner (409 Calories) 

Evening Snack (250 Calories) 

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blueberries 

Daily totals: 1,830 calories, 86 g fat, 87 g protein, 192 g carbohydrates, 37 g fiber, 1,222 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add ¼ cup hummus with 1 cup cucumbers to afternoon snack.

Day 5

Breakfast (381 Calories) 

Morning Snack (199 Calories) 

• ¼ cup unsalted dry-roasted mixed nuts 

Lunch (422 calories) 

Afternoon Snack (195 Calories) 

Dinner (392 Calories) 

Evening Snack (190 Calories) 

• 1 medium apple
• 1 Tbsp. natural peanut butter

Daily totals: 1,779 calories, 81 g fat, 93 g protein, 173 g carbohydrates, 34 g fiber, 1,406 mg sodium

To make it 1,500 calories: Omit walnuts from breakfast and omit evening snack . 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast, add ½ cup blueberries to morning snack, and add 1 cup edamame, in pods (microwaved from frozen) to dinner.

Day 6 

Breakfast (381 Calories) 

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen) 

Lunch (457 calories) 

Afternoon Snack (195 Calories) 

Dinner (459 Calories) 

Evening Snack (190 Calories) 

• 1 medium apple
• 1 Tbsp. natural peanut butter 

Daily totals: 1,810 calories, 78 g fat, 124 g protein, 160 g carbohydrates, 36 g fiber, 1,547 mg sodium

To make it 1,500 calories: Omit morning and evening snacks. 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast, add ½ cup blueberries to morning snack, and add ⅓ avocado to lunch wrap.

Day 7 

Breakfast (381 Calories) 

Morning Snack (129 Calories) 

• 1 cup edamame, in pods (microwaved from frozen)  

Lunch (457 calories) 

Afternoon Snack (195 Calories) 

Dinner (414 Calories) 

Evening Snack (250 Calories) 

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup blueberries 

Daily totals: 1,825 calories, 71 g fat, 119 g protein, 181 g carbohydrates, 35 g fiber, 1,369 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add 1 Tbsp. chia seeds to breakfast and add ⅓ avocado to lunch wrap.

Other Tips for Healthy Aging

Besides eating a well-rounded diet with plenty of fruits, veggies, whole grains, lean proteins and healthy fats, there are a few other lifestyle changes you can make for healthy aging. For one, try to stay active through a mix of aerobic activity, muscle-strengthening and balance work. This promotes heart health, metabolic health and helps prevent falls. It also helps combat age-related losses in muscle mass and bone density.

Also, don’t underestimate the importance of a good night’s sleep. This is when your body and brain slow down to rest and recover from the wear-and-tear of the day. Studies show that not getting enough quality sleep is linked with higher rates of depression, dementia, falls and cognitive decline. Other things that support healthy aging include keeping up with regular checkups with your health care providers, minimizing your alcohol intake, quitting smoking, regularly socializing and keeping your mind active through reading, writing or games.