Meal plans
Healthy eating is important when you live with diabetes. Eating with joy and nourishing your body are both possible with a little planning. Explore our meal plans below, which are designed to help you enjoy delicious meals that meet your nutrition needs.
Planning meals is as individual as you are. If you are able, consult with a registered dietitian (RD) or a certified diabetes educator (CDE), to discuss any changes you are considering to your healthy eating plan.
Cooking and eating more often at home have many health benefits. It helps individuals to eat more whole, less-processed foods, it increases variety and nutrients such as fibre and protein in your meals and encourages time around the table enjoying food with friends and family.
Enjoy our meal plans
Some of our meal plans have been recently updated. The remaining plans will be updated and available soon.
5-day Healthy Eating Meal Plan
This meal plan promotes balanced nutrition without compromising on taste. This plan is designed with a variety of common ingredients, use of leftovers and manageable portion sizes.
5-day Mediterranean Meal Plan
This plan is based on the Mediterranean way of eating which focuses on fruits and vegetables, whole grains, legumes, lean proteins and healthy fats.
5-day Gestational Diabetes Meal Plan
This plan, which is nutritionally balanced and delicious, is designed to support you during your pregnancy.
5-day Low-carb Meal Plan
This plan features less than 130 grams net carbohydrate per day while still delivering delicious meals filled with low-glycemic carbohydrates, fibre, protein and healthy fats.
5-day Vegetarian Meal Plan
This plan features plant-based options along with eggs and dairy. It includes whole fresh foods like low-glycemic-index carbohydrates, legumes and soy and a variety of fruits and vegetables for balanced, flavourful meals.
7-day Chinese healthy meal plan
Traditional Chinese dishes are part of this plan, as well as some non-traditional options and snacks.
7-day South Asian healthy meal plan
These delicious and healthy meals include dishes from various South Asian kitchens.
7-day Caribbean healthy meal plan
These delicious and healthy meals feature dishes from various Caribbean kitchens.
7-day gluten-free healthy meal plan
A gluten-free diet provides benefits for some people with diabetes and celiac disease or gluten intolerance. This plan includes delicious and balanced gluten-free meals and snacks.
7-day dairy-free healthy meal plan
This plan includes plenty of non-dairy calcium-rich foods along with low-glycemic carbohydrates, lean proteins and healthy fats.
7-day vegan healthy meal plan
This plan features whole fresh plant foods, including low-glycemic-index carbohydrates, legumes, nuts and soy, lots of fruits and vegetables and healthy fats.
How our meal plans work
Using our meal planning tool is simple:
- Select your plan: Choose from one of our 11 options.
- Explore your plan: Click on your chosen plan for detailed information, recipes and nutrition information.
- Get started: Create shopping list and begin your journey with delicious, nutritious balanced meals.