Managing diabetes can be challenging, with approximately 15% of U.S. people living with the condition. To simplify dietary choices while supporting blood sugar management and cardiovascular wellness, this 7-day meal plan was designed. Every meal and snack complies to diabetes-friendly guidelines and highlights nutrients vital for healthy aging, protein, calcium, vitamin D, and fiber. Each day offers at least 80 grams of protein and 30 grams of fiber. As the plan highlights, “Even if you haven’t hit 60 yet, it’s never too early to start prioritizing these nutrients so you can age with grace.”
Day 1
Breakfast (403 Calories)- Air-Fryer French Toast Sticks, ½ cup fresh blueberries, ½ cup low-fat plain Greek yogurt
- ¼ cup unsalted mixed dry-roasted nuts
- Canned Tuna Rice Bowl
- Cocoa-Chia Pudding with Raspberries
- Protein rich Thai Sweet Chili Salmon Bowl, ⅓ avocado
Adjustments:
- 1,500 calories: Avoid morning snacks and avocado.
- 2,000 calories: Include ¼ cup hummus with 1 cup cucumbers as an evening bite.
Day 2
Breakfast (422 Calories)- Vanilla-Cranberry Overnight Oatmeal
- ½ cup low-fat plain Greek yogurt, ½ cup blueberries
- Chickpea Salad
- Cocoa-Chia Dessert with Raspberries
- Balsamic Chicken Thighs with Arugula-Tomato Salad, ¾ cup cooked whole-grain penne
- Crunchy Roasted Chickpeas
Adjustments:
- 1,500 calories: Exclude blueberries and afternoon snacks.
- 2,000 calories: Add morning snack to 1 cup yogurt and 1 cup blueberries; add ½ cup yogurt and ¼ cup cucumbers to evening bites.
Day 3
Breakfast (422 Calories)- Vanilla Cranberry Overnight Oatmeal
- 1 cup steamed edamame, in pods
- Chickpea Salad Lunch Box, ½ cup yogurt
- Cocoa-Chia Dessert with Raspberries
- Sheet-Pan Mojo Chicken with Green Beans & Potatoes
- Crunchy Roasted Chickpeas
Adjustments:
- 1,500 calories: Skip lunch yogurt and afternoon snack.
- 2,000 calories: Include ⅓ avocado for dinner and ½ cup yogurt with ¼ cup cucumbers for evening bite.
Day 4
Breakfast (422 Calories)- Vanilla-Cranberry Overnight Oatmeal
- ¼ cup unsalted mixed dry-roasted nuts
- Chickpea Salad
- 1 cup edamame, in pods (microwaved)
- Creamy Pesto Shrimp with Gnocchi & Peas
- 1 cup yogurt, 1 cup blueberries
Adjustments:
- 1,500 calories: Exclude morning and afternoon snacks.
- 2,000 calories: Include ¼ cup hummus with 1 cup cucumbers to the afternoon snack.
Day 5
Breakfast (381 Calories)- Strawberry & Yogurt Parfait, 2 Tbsp chopped walnuts
- ¼ cup unsalted mixed dry-roasted nuts
- Chickpea Salad
- Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
- Spicy Chicken & Cabbage Stir-Fry
- 1 apple, 1 Tbsp peanut butter
Adjustments:
- 1,500 calories: Avoid walnuts and evening snacks.
- 2,000 calories: Include 1 Tbsp chia seeds for breakfast, ½ cup blueberries for morning snack, 1 cup edamame for dinner.
Day 6
Breakfast (381 Calories)- Strawberry & Yogurt Parfait, 2 Tbsp walnuts (chopped)
- 1 cup steamed edamame, in pods
- Chicken, Spinach & Feta Wraps, ½ cup cucumber, ¼ cup hummus
- Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
- Garlic-Thyme Chicken with Green Beans & Rice
- 1 apple, 1 Tbsp peanut butter
Adjustments:
- 1,500 calories: Exclude morning and evening snacks.
- 2,000 calories: Include 1 Tbsp chia seeds for breakfast, ½ cup blueberries to morning snack, ⅓ avocado to lunch wrap.
Day 7
Breakfast (381 Calories)- Strawberry & Yogurt Parfait, 2 Tbsp walnuts(chopped)
- 1 cup edamame, in pods (microwaved)
- Chicken, Spinach & Feta Wraps, ½ cup cucumber, ¼ cup hummus
- Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
- Protein rich Pasta with Peas
- 1 cup yogurt, 1 cup blueberries
Adjustments:
- 1,500 calories: Avoid morning and afternoon snacks.
- 2,000 calories: Include 1 Tbsp chia seeds to breakfast and ⅓ avocado to lunch wrap.
FAQs:
1. What is this meal plan made for?It’s created for people with diabetes to manage stable blood sugar and overall wellness.
2. Can non-diabetics follow this meal plan?
Yes, the plan highlights balanced eating and nutrient-rich foods that suit most adults.
