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Meal planning

Planning healthy meals

Managing your diet is important when you live with diabetes. Explore our meal plans below, which are designed to help you enjoy delicious meals that meet your dietary needs, or read more about how to plan healthy meals at home. 

Planning meals is as individual as you are. Be sure to consult your doctor and other members of your diabetes care team, such as your certified diabetes educator (CDE) or registered dietitian, to discuss any changes you are considering to your current plan. For tips on planning healthy meals, click here

Cooking and eating more often at home has many health benefits. It helps you increase your intake of whole fresh foods, allows for more variety and therefore nutrients to be featured in your meals and encourages time around the table enjoying food with friends and family.

Enjoy our 7-day meal plans

7-day healthy meal plan

Try a diabetes-friendly customized meal plan designed to promote balanced nutrition without compromising on taste. This plan is designed to help regulate blood sugar levels, incorporating a variety of wholesome ingredients and portion sizes. 

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7-day vegan healthy meal plan

This plan features diabetes-friendly foods, including low-glycemic-index carbohydrates such as oats and pulses, and healthy fats like canola oil.

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7-day gestational diabetes healthy meal plan

This plan, which is nutritionally balanced and delicious, is designed to support you during your pregnancy.  

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7-day Mediterranean healthy meal plan

This plan is based on the Mediterranean meal pattern which focuses on fruits and vegetables, whole grains, legumes, and lean proteins such as fish.

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7-day Chinese healthy meal plan

Traditional Chinese dishes are part of this plan, as well as some non-traditional options and snacks.

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7-day gluten-free healthy meal plan

A gluten-free diet provides benefits for some people with diabetes and celiac disease or gluten intolerance. The carbohydrates in this plan are balanced throughout each day.

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7-day low-carbohydrate healthy meal plan

This plan features healthy plant-based foods, low-glycemic-index carbohydrates, and less than 130 grams carbohydrates per day.  

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7-day dairy-free healthy meal plan

This plan includes plenty of non-dairy calcium-rich foods and ones that are diabetes-friendly, too.

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7-day South Asian healthy meal plan

These delicious and healthy meals include dishes from various South Asian kitchens.

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7-day Caribbean healthy meal plan

These delicious and healthy meals feature dishes from various Caribbean kitchens. 

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7-day vegetarian healthy meal plan

This plan features diabetes-friendly foods like low-glycemic-index carbohydrates such as oats, and healthy fats like canola oil.

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Whether you're following a vegan lifestyle, managing gestational diabetes or craving Mediterranean flavours, we have a 7-day healthy meal plan you’ll love.

How our 7-day meal plans work

Using our meal planning tool is simple:

  1. Select your plan: Choose from one of our 11 options. 
  2. Explore your plan: Click on your chosen plan for detailed information, recipes and shopping lists. 
  3. Get started: Begin your journey to better diabetes management with a week of delicious balanced meals. 

Looking for help planning healthy meals?

Learn the basics of meal planning for diabetes management by watching this informative video.

Learn about meal planning

Planning meals save time and money as well as increases healthy choices.

Diabetes-friendly recipes

You don't need to have diabetes to enjoy our recipes—anyone can enjoy these! Each recipe includes the amount of carbohydrate, sugar, fat, sodium and calories in each serving.

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