Managing diabetes requires careful attention to nutrition. Let’s dive into a comprehensive 7-day diabetes meal plan to provide nourishing and delicious options for you or a loved one managing diabetes.
With this 7-day meal plan designed for two people, every meal provides a balance of carbohydrates, protein, and healthy fats.
Each meal in the 7-day meal plan comes with nutrition information, helping you keep track of your daily intake and make informed choices. For your convenience, a free printable PDF (including a grocery list) is linked below.
Click here to download your free 7-Day Printable Diabetes Meal Plan. You can download it in a pdf format complete with a grocery list and meal planner.
Crafting a well-balanced meal plan is crucial for maintaining stable blood sugar levels and overall health. Ensuring consistency throughout the day is key for those with diabetes. But, this is just a starting point and is not meant to provide individualized advice. And, it should not replace the advice of your own diabetes care team. Consult with your healthcare provider or registered dietitian to make any necessary adjustments based on your individual health needs.
For those with prediabetes, the 7-day meal plan is particularly beneficial. According to the WHO, focusing on nutrient-rich foods and portion control helps regulate blood sugar levels which is associated with a decreased risk for type 2 diabetes.
Key aspects to focus on include:
Similarly, for our mamas-to-be who are managing gestational diabetes, the 7-day meal plan offers a variety of wholesome options to support both maternal and fetal health. Emphasizing balanced meals and snacks throughout the day can help stabilize blood sugar levels and reduce the risk of complications during pregnancy.
If you have been diagnosed with gestational diabetes, be sure to meet with a diabetes educator or registered dietitian to create a specific plan tailored to your unique needs. This 7-day diabetes meal plan is a great starting point for many people.
Ideally, all meals should be similar in size and have consistent amounts of carbohydrate throughout the day. Spreading out your food intake evenly throughout the day can help prevent spikes and dips in blood sugar levels. Aim for similar-sized meals and snacks at regular intervals to maintain steady energy levels and promote better glucose control.
You’ll notice we include all types of foods in this meal plan and balance our meals and snacks with adequate sources of fat, fiber, and protein. As a registered dietitian living with diabetes myself, I love teaching people who to enjoy all the foods they love!
There are often misconceptions about certain foods. While pasta, potatoes, and rice are often labeled as off-limits for those with diabetes, the truth is that they can be enjoyed in moderation as part of a balanced meal plan.
And, don’t forget to check out our recommendations for the best bread, rice, and pasta options!
To streamline your 7 day diabetic meal plan and make healthier choices throughout the week, consider preparing some ingredients beforehand:
Doing these things ahead of time, saves time and encourages consistency.
No amount of alcohol is “safe” for health, but many people will still choose to consume alcohol.
If you choose to do so, only consumer alcohol in moderation and opt for light beer, dry wines, or spirits mixed with calorie-free mixers to minimize the impact on blood sugar.
Read more on incorporating alcohol with type 1 and type 2 diabetes here.
*Be responsible when consuming alcohol. Alcohol is a known carcinogen and will impair judgement when consumed in excess. Do not consume alcohol if you are pregnant or think you might be pregnant.*
The 7 day diabetes meal plan below can easily be modified to accommodate specific dietary preferences or needs, such as gluten-free (GF) or dairy-free (DF).
Most of the recipes are already written to be gluten free and easily be adapted to be dairy free.
This 7-day diabetes meal plan is great whether you’re managing prediabetes, gestational diabetes, type 2 diabetes, or type 1 diabetes. Each day you’ll have three meals and two snacks.
And, you’ll notice that some days we even plan for eating out! For help choosing a blood sugar friendly meal on those days, check out our post with tips and tricks on fast food and eating out.
For day one of our meal plan, we’ll enjoy one of my favorite breakfast recipes, peanut butter banana overnight oats, a delicious salmon caesar salad for lunch, and a simple spinach pasta recipe for dinner.
This recipe is one of my favorites for packing in the protein and fiber at breakfast time. The kefir, chia seeds, peanut butter, and almond flour get us to over 20g protein.
High protein (21g!) banana peanut butter overnight oats are a delicious balanced breakfast, perfect for keeping you full and satisfied as you start your day!
This simple salad is a great way to get some healthy fats and protein in with salmon. Remember, the American Heart Association recommends eating seafood at least two times per week for optimal heart health.
I love teaching people with diabetes how to enjoy pasta! In this dish, we use a bean-based pasta for added protein and fiber, and then pile on the veggies. You can add some additional protein like chicken or shrimp, if you prefer.
Spinach and Truffle Mushroom Pasta may sound super fancy, but believe it or not, you can have this dish ready in under 30 minutes!
Fruit + protein is one of my favorite snack combos. For this day in our meal plan, try these combinations:
Today we’ll enjoy a delicious savory omelette for breakfast, some of yesterday’s leftover pasta for lunch, and an easy sheetpan meal for dinner.
To get our second serving of seafood this week, we’re having a Mediterranean inspired omelette for breakfast. It’s loaded with protein and fiber thanks to the salmon, eggs, and veggies.
