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7-day diabetes meal plan

This healthy 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. It features diabetes-friendly foods, such as low glycemic index carbohydrates and lean protein, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 apricot oat muffin, 1 cup low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 2 cups red lentil soup, green salad, 1 tbsp light salad dressing (432 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 1 serving of skillet chicken breast, ¼ cup roasted sweet potatoes (make extra sweet potato for tomorrow’s lunch) (610 calories, 58 g carbohydrates, 10 g fibre)

Day 2

Breakfast: 1 egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp soft margarine, ½ cup low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving of tofu frittata, ¾ cup leftover roasted sweet potatoes (435 calories, 49 g carbohydrates, 7 g fibre)

Dinner: 1 serving of roasted cauliflower salad, 3-4 oz. grilled or baked pork loin chop, 1 cup mashed potato (625 calories, 52 g carbohydrates, 7 g fibre)

Day 3

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. roast chicken, 2 slices whole-grain bread, 2 tsp mayonnaise, mustard, lettuce, tomato if desired, 1 fruit (example: medium apple or small banana) (428 calories, 59 g carbohydrates, 7 g fibre)

Dinner: 1 serving of white fish, green salad, 1 tbsp light salad dressing, ¾ cup cooked couscous (725 calories, 55 g carbohydrates, 13 g fibre)

Day 4

Breakfast: 2 slices whole-grain or rye toast, 1 egg, poached or sunnyside up (cooked to your liking), ¼ small avocado, mashed, salt and pepper to taste (293 calories, 33 g carbohydrates, 5 g fibre)

Lunch: 1 serving Mexican baked eggs on black beans, 1 slice whole-grain bread, 2 tsp soft margarine, ½ cup low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fibre)

Dinner: 1 cup cooked pasta (example: spaghetti, spirals, macaroni), ½ cup favourite pasta sauce, 3-4 oz. grilled or baked chicken (405 calories, 51 g carbohydrates, 4 g fibre)

Day 5

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. tuna packed in water, drained, 1 6-inch whole-wheat pita, 2 tsp mayonnaise, lettuce, tomato, or other vegetable if desired, 1 fruit (example: medium apple or small banana) (410 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 serving oven roasted salmon, ¾ cup mashed sweet potato, broccoli, steamed or roasted (547 calories, 53 g carbohydrates, 8 g fibre)

Day 6

Breakfast: 1 egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp soft margarine, ½ cup low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving buddha bowl, 1 fruit (example: medium apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Dinner: 1 cup of spinach pilaf, 3-4 oz. grilled or baked chicken (440 calories, 48 g carbohydrates, 8 g fibre)

Day 7

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: green salad (lettuce, cucumber, tomato) with 3 oz. grilled chicken breast and ¼ cup croutons, 1 tbsp light salad dressing, ½ cup low fat yogurt, 1 fruit (example: medium apple or small banana) (435 calories, 49 g carbohydrates, 5 g fibre)

Dinner: 1 serving of chicken and white bean stew, 2 oz. whole grain bread or roll (450 calories, 52 g carbohydrates, 10 g fibre)


Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one of these snacks per day:

  • 1 medium-size fruit (apple or orange)
  • 1 cup melon or berries
  • ½ cup low-fat yogurt with ½ cup berries
  • 3 cups popped popcorn
  • 1 slice bread with peanut butter
  • 5-6 crackers with 2 tbsp hummus

Looking for more healthy recipes?

Try our delicious recipes for every dietary need and any meal of the day—including snacks.

Making healthy food choices

Learn to make healthier food choices with helpful tools and resources from Diabetes Canada.

Contact us for support

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