Meal Plan for Diabetics: Here’s a 7-Day Guide on What You Can Prepare

Needing a Meal Plan for Diabetics? Check the List Below

MEAL PLAN FOR DIABETICS – Here is a 7-day guide on the meals that you can prepare for someone who has diabetes.

Many people have diabetics. Undeniably, it is quite challenging to prepare a meal plan for diabetics. You have to avoid several foods in the pursuit to keep the glucose level healthy and normal.

Meal Plan for Diabetics
Photo Credit: Children’s Health

Based on an article on Medical News Today, not only the sugar but as well as the calorie and carbohydrates counts are essential in preparing a meal plan for diabetics. Here is a 7-day guide that you may follow:

1,200 Calorie Plan per Day


One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange.
Total carbs: 39
Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa.
Total carbs: 30
Twenty 1-gram baby carrots with 2 tbsp hummus.
Total carbs: 21
1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant.
Total carbs: 35


Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds.
Total carbs: 34
Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing.
Total carbs: 52
One small peach diced into one-third cup of 2% cottage cheese.
Total carbs: 16
Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil.
Total carbs: 38


Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans.
Total carbs: 34
Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple.
Total carbs: 40
1 cup unsweetened kefir.
Total carbs: 12
Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple.
Total carbs: 34


Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed.
Total carbs: 44
2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries.
Total carbs: 23
1 cup low fat plain Greek yogurt mixed with half a small banana.
Total carbs: 15
Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi.
Total carbs: 44


One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk.
Total carbs: 41
Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas.
Total carbs: 47
1 cup celery with 1 tbsp peanut butter.
Total carbs: 6
2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus.
Total carbs: 39


cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds.
Total carbs: 32
Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing.
Total carbs: 70
One cherry tomato and 10 baby carrots with 2 tbsp hummus.
Total carbs: 14
Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries.
Total carbs: 41


Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds.
Total carbs: 21
One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing.
Total carbs: 30
One small grapefruit, 1 oz almonds.
Total carbs: 26
Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar.
Total carbs: 39

Based on the article, while fruits and vegetables are healthy, people who have diabetes must monitor their consumption of pineapples, ripe bananas, and watermelon which are high in glycemic index.

Thank you for visiting You may express your thoughts and reactions below through the comment section. You may also follow us on Facebook, on Twitter, and subscribe to our YouTube channel Philnews Ph.

You may also read – Meal Plan for Weight Loss — Here’s a 7-Day Guide to Drop those Stubborn Belly Fats

Leave a Comment