Best Foods for Diabetes – Healthy Eating Meal Plan

For people with diabetes (some are my loved ones), a healthy meal plan is essential to manage blood sugar levels and prevent complications. A well-designed meal plan can help keep blood glucose levels stable throughout the day, provide the nutrients for optimal health, and promote weight management. A balanced plan should include a variety of nutrient-dense foods, such as whole grains, lean protein, vegetables, fruits, and healthy fats. Portion control is also important, as too much of any food can cause blood sugar levels to rise.

One-week healthy meal plan for someone who has diabetes:

Monday

Breakfast:

  • 1 small apple
  • 2 boiled eggs
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small handful of almonds

Lunch:

  • Grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of steamed vegetables (broccoli, carrots, and bell peppers)

Snack:

  • 1 medium-sized orange

Dinner:

  • Grilled salmon
  • 1 cup of quinoa
  • 1 cup of steamed vegetables (asparagus, zucchini, and cherry tomatoes)

Tuesday

Breakfast:

  • 1 cup of low-fat yogurt
  • 1 cup of sliced strawberries
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small carrot with hummus

Lunch:

  • Turkey wrap (whole-grain tortilla, turkey breast, avocado, spinach leaves)
  • 1 small side salad with balsamic vinaigrette dressing

Snack:

  • 1 small apple

Dinner:

  • Grilled chicken breast
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed vegetables (green beans and mushrooms)

Wednesday

Breakfast:

  • 1 small banana
  • 2 boiled eggs
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small handful of walnuts

Lunch:

  • Tuna salad (tuna, lettuce, tomatoes, cucumbers, and low-fat dressing)
  • 1 small side salad with balsamic vinaigrette dressing

Snack:

  • 1 small pear

Dinner:

  • Grilled salmon
  • 1 cup of quinoa
  • 1 cup of roasted vegetables (cauliflower, Brussels sprouts, and onions)

Thursday

Breakfast:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of blueberries
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small handful of cashews

Lunch:

  • Veggie burger (whole-grain bun, veggie patty, lettuce, tomatoes, and low-fat dressing)
  • 1 small side salad with balsamic vinaigrette dressing

Snack:

  • 1 small orange

Dinner:

  • Grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of steamed vegetables (carrots, green beans, and mushrooms)

Friday

Breakfast:

  • 1 small apple
  • 2 boiled eggs
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small handful of almonds

Lunch:

  • Turkey wrap (whole-grain tortilla, turkey breast, avocado, spinach leaves)
  • 1 small side salad with balsamic vinaigrette dressing

Snack:

  • 1 medium-sized orange

Dinner:

  • Grilled salmon
  • 1 cup of quinoa
  • 1 cup of roasted vegetables (asparagus, zucchini, and cherry tomatoes)

Saturday

Breakfast:

  • 1 small banana
  • 1 cup of low-fat yogurt
  • 1 slice of whole-grain toast
  • 1 cup of unsweetened tea or coffee

Snack:

  • 1 small carrot with hummus

Lunch:

  • Tuna salad (tuna, lettuce, tomatoes, cucumbers, and low-fat

mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295(opens in a new tab)

Flatter Yourself Newsletter Form

"*" indicates required fields

Sources and references for the meal plan:

  1. American Diabetes Association. (n.d.). What can I eat? Retrieved from https://www.diabetes.org/nutrition/what-can-i-eat.
  2. Mayo Clinic. (2021, February 17). Diabetes diet: Create your healthy-eating plan. Retrieved from https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295.
  3. Harvard Health Publishing. (2018, May). The best foods for diabetes. Retrieved from https://www.health.harvard.edu/nutrition/the-best-foods-for-diabetes

Please note that the meal plan is only a general guide and should be tailored to an individual’s specific nutritional needs, lifestyle, and preferences. It’s always best to consult with a registered dietitian or healthcare provider for personalized nutrition advice.