7-Day Easy Diabetes-Friendly Meal Plan for Summer, Created by a Dietitian
Each day provides at least 104 grams of protein and 30 grams of fiber to help support healthy blood sugar.
Each recipe requires 30 minutes or less of active cooking time.As the temperature starts to increase and the social calendar fills up, many are looking to simplify their meal routine. In this 7-day easy diabetes-friendly meal plan for summer, we highlight the best flavors of the season while including recipes that require 30 minutes or less of active cooking time. You'll find meal-prep tips at the beginning of the week, so you can spend more time enjoying the season's activities and less time prepping for your next meal. To help promote healthy blood sugar, we opted for a moderately-low carbohydrate level and spread the total carbohydrates throughout the day's meals and snacks. We also pumped up protein and fiber—two nutrients that can help slow glucose absorption and encourage more stable blood sugar levels. With three different calorie levels to choose from, this diabetes-friendly meal plan can work for people who are looking to improve their blood sugar levels and for those without diabetes who are looking to reduce their risk. Check it out!
Meal Plan at a Glance
Egg scramble/ Cottage cheese bowl
Chicken sandwich/ Yogurt parfait
Salmon bowl
Oatmeal bars/ Edamame & berries
Chopped salad/ Cottage cheese jar
Chicken, green beans & rice
Oatmeal bars/ Buffalo chickpeas
Chopped salad/ Cottage cheese jar
Cod & black bean salad
Oatmeal bars/ Nuts & cherries
Chopped salad/ Cottage cheese jar
Sheet-pan chickpeas & veggies
Oatmeal bars/ Nuts & cherries
Chopped Salad/ Buffalo chickpeas
Shrimp tostadas
Oatmeal bars/ Cucumbers & hummus
Stuffed avocados/ Cottage cheese jar
White bean salad
Egg scramble/ Cottage cheese jar
Stuffed avocado/ Yogurt parfait
Pasta salad/ Nuts & berries
1 serving Summer Skillet Vegetable & Egg Scramble
1 cup blueberries
1 serving Cottage Cheese-Berry Bowl
1 serving Avocado, Tomato & Chicken Sandwich
½ cup sliced strawberries
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Sheet-Pan Salmon with Bok Choy & Rice
¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 115g protein, 164g carbohydrate, 30g fiber, 1,556mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Increase to 1 cup sliced strawberries at lunch and add 1 serving Cacio e Pepe Kale Salad to dinner.
1 serving Peach-Oatmeal Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. chopped walnuts
1 cup edamame, in pods
½ cup blueberries
1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast
½ cup cherries
1 serving Cottage Cheese Snack Jar
1 serving Garlic-Thyme Chicken with Green Beans & Rice
Daily Totals: 1,794 calories, 67g fat, 13g saturated fat, 146g protein, 174g carbohydrate, 33g fiber, 1,525mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
1 serving Peach-Oatmeal Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. chopped walnuts
1 serving Roasted Buffalo Chickpeas
1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast
1 clementine
1 serving Cottage Cheese Snack Jar
1 serving Lemon-Garlic Grilled Cod
1 serving No-Cook Black Bean Salad
Daily Totals: 1,799 calories, 75g fat, 13g saturated fat, 126g protein, 163g carbohydrate, 34g fiber, 1,958mg sodium.
Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Peach-Oatmeal Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. chopped walnuts
¼ cup dry-roasted unsalted almonds
½ cup cherries
1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast
1 clementine
1 serving Cottage Cheese Snack Jar
1 serving Sheet-Pan Chickpeas & Veggies
Daily Totals: 1,785 calories, 75g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 37g fiber, 1,455mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit clementine at lunch.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Peach-Oatmeal Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. chopped walnuts
¼ cup dry-roasted unsalted almonds
¾ cup cherries
1 serving Chickpea Chopped Salad with Pita Chips
3-oz. cooked chicken breast
¾ cup blueberries
1 serving Roasted Buffalo Chickpeas
1 serving Grilled Shrimp Tostadas
1 serving Easy Pineapple Coleslaw
Daily Totals: 1,797 calories, 82g fat, 13g saturated fat, 110g protein, 167g carbohydrate, 33g fiber, 1,781mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
1 serving Peach-Oatmeal Breakfast Bars
1 cup nonfat plain strained Greek-style yogurt
3 Tbsp. chopped walnuts
½ cup sliced cucumber
¼ cup hummus
1 serving Salmon-Stuffed Avocados
1 medium apple
1 serving Cottage Cheese Snack Jar
1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,798 calories, 89g fat, 13g saturated fat, 104g protein, 165g carbohydrate, 41g fiber, 1,421mg sodium.
Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the P.M. snack.
Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.
1 serving Summer Skillet Vegetable & Egg Scramble
1 cup blueberries
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
1 serving Salmon-Stuffed Avocados
1 medium apple
1 serving Banana–Peanut Butter Yogurt Parfait
1 serving Chicken Caesar Pasta Salad
1 thin (½-oz.) slice whole-wheat baguette)
¼ cup dry-roasted unsalted shelled pistachios
¾ cup slices strawberries
Daily Totals: 1,775 calories, 79g fat, 16g saturated fat, 107g protein, 182g carbohydrate, 35g fiber, 1,752mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and change the A.M. snack to 1 serving Cottage Cheese Snack Jar.Make Peach-Oatmeal Breakfast Bars to have for breakfast throughout the week. Store in the freezer to maintain freshness.
Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on days 2 through 5.Is it OK to mix and match meals if there is one I do not like?
If there's a meal you don't like, you can repeat a meal in this list or browse some of our diabetes-friendly recipes for additional inspiration. We aimed for protein-rich meals with about 40 grams of fiber-rich carbohydrates. If you're making a swap, you may want to choose a meal with a similar nutrition profile.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast has 41 grams of carbs and is between 339 calories and 443 calories. Each lunch provides between 35 to 45 grams of carbohydrates and 374 to 466 calories. These ranges are fairly similar, so a simple swap should work for most people.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
How does diabetes impact heart health?
Over time, high blood sugar levels can damage blood vessels. When the blood vessels are damaged, the risk of developing heart disease and stroke are increased.
Moderately-Low Carb: This meal plan is moderately-low in carbohydrates, with about 40 percent of the total calories coming from carbohydrates instead of the 45 to 65 percent of calories from carbohydrates recommended by the Dietary Guidelines for Americans. We also spread the total carbohydrates out fairly evenly between the days meals and snacks, which can help promote more stable blood sugar levels. If you have high blood sugar levels, you may think you have to drastically cut back on carbohydrates but that's often not necessary or sustainable. For many, slightly reducing carbohydrates and focusing on protein and fiber, in addition to other lifestyle changes, can help support healthy blood sugar levels. How many carbohydrates you should eat in a day can depend on several factors, including body size and activity. If you're struggling to manage your blood sugar, consider reaching out to your health care provider for additional guidance.
Fiber-Rich: Each day provides at least 30 grams of fiber, which is a type of indigestible carbohydrate that can slow glucose absorption and support healthy blood sugar levels. Fiber can also improve gut health, help you feel full and reduce cholesterol levels. Fiber is found in whole grains, fruits, vegetables, nuts and seeds.
High Protein: Each day provides at least 104 grams of protein. Protein can help you feel full and reduce blood sugar spikes by lowering glucose absorption in the body. We made sure to pair protein-rich foods, like fish, eggs, yogurt, cottage cheese, nuts and poultry with foods that contain carbohydrates. Pairing protein with carbohydrates can help stabilize blood sugar levels and prevent extreme highs and lows.
Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with heart-health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Saturated fat may raise LDL, often referred to as 'bad' cholesterol, which can increase the risk of developing heart disease.Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Read the original article on EATINGWELL
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Meal Plan at a Glance Egg scramble/ Cottage cheese bowl Chicken sandwich/ Yogurt parfait Salmon bowl Oatmeal bars/ Edamame & berries Chopped salad/ Cottage cheese jar Chicken, green beans & rice Oatmeal bars/ Buffalo chickpeas Chopped salad/ Cottage cheese jar Cod & black bean salad Oatmeal bars/ Nuts & cherries Chopped salad/ Cottage cheese jar Sheet-pan chickpeas & veggies Oatmeal bars/ Nuts & cherries Chopped Salad/ Buffalo chickpeas Shrimp tostadas Oatmeal bars/ Cucumbers & hummus Stuffed avocados/ Cottage cheese jar White bean salad Egg scramble/ Cottage cheese jar Stuffed avocado/ Yogurt parfait Pasta salad/ Nuts & berries 1 serving Summer Skillet Vegetable & Egg Scramble 1 cup blueberries 1 serving Cottage Cheese-Berry Bowl 1 serving Avocado, Tomato & Chicken Sandwich ½ cup sliced strawberries 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Sheet-Pan Salmon with Bok Choy & Rice ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 115g protein, 164g carbohydrate, 30g fiber, 1,556mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Increase to 1 cup sliced strawberries at lunch and add 1 serving Cacio e Pepe Kale Salad to dinner. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts 1 cup edamame, in pods ½ cup blueberries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast ½ cup cherries 1 serving Cottage Cheese Snack Jar 1 serving Garlic-Thyme Chicken with Green Beans & Rice Daily Totals: 1,794 calories, 67g fat, 13g saturated fat, 146g protein, 174g carbohydrate, 33g fiber, 1,525mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts 1 serving Roasted Buffalo Chickpeas 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast 1 clementine 1 serving Cottage Cheese Snack Jar 1 serving Lemon-Garlic Grilled Cod 1 serving No-Cook Black Bean Salad Daily Totals: 1,799 calories, 75g fat, 13g saturated fat, 126g protein, 163g carbohydrate, 34g fiber, 1,958mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ¼ cup dry-roasted unsalted almonds ½ cup cherries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast 1 clementine 1 serving Cottage Cheese Snack Jar 1 serving Sheet-Pan Chickpeas & Veggies Daily Totals: 1,785 calories, 75g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 37g fiber, 1,455mg sodium. Make it 1,500 calories: Omit A.M. snack and omit clementine at lunch. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ¼ cup dry-roasted unsalted almonds ¾ cup cherries 1 serving Chickpea Chopped Salad with Pita Chips 3-oz. cooked chicken breast ¾ cup blueberries 1 serving Roasted Buffalo Chickpeas 1 serving Grilled Shrimp Tostadas 1 serving Easy Pineapple Coleslaw Daily Totals: 1,797 calories, 82g fat, 13g saturated fat, 110g protein, 167g carbohydrate, 33g fiber, 1,781mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 1 serving Peach-Oatmeal Breakfast Bars 1 cup nonfat plain strained Greek-style yogurt 3 Tbsp. chopped walnuts ½ cup sliced cucumber ¼ cup hummus 1 serving Salmon-Stuffed Avocados 1 medium apple 1 serving Cottage Cheese Snack Jar 1 serving High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette ¼ cup dry-roasted unsalted shelled pistachios Daily Totals: 1,798 calories, 89g fat, 13g saturated fat, 104g protein, 165g carbohydrate, 41g fiber, 1,421mg sodium. Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the P.M. snack. Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner. 1 serving Summer Skillet Vegetable & Egg Scramble 1 cup blueberries 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers 1 serving Salmon-Stuffed Avocados 1 medium apple 1 serving Banana–Peanut Butter Yogurt Parfait 1 serving Chicken Caesar Pasta Salad 1 thin (½-oz.) slice whole-wheat baguette) ¼ cup dry-roasted unsalted shelled pistachios ¾ cup slices strawberries Daily Totals: 1,775 calories, 79g fat, 16g saturated fat, 107g protein, 182g carbohydrate, 35g fiber, 1,752mg sodium. Make it 1,500 calories: Omit P.M. snack. Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and change the A.M. snack to 1 serving Cottage Cheese Snack Peach-Oatmeal Breakfast Bars to have for breakfast throughout the week. Store in the freezer to maintain freshness. Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on days 2 through 5.Is it OK to mix and match meals if there is one I do not like? If there's a meal you don't like, you can repeat a meal in this list or browse some of our diabetes-friendly recipes for additional inspiration. We aimed for protein-rich meals with about 40 grams of fiber-rich carbohydrates. If you're making a swap, you may want to choose a meal with a similar nutrition profile. Can I eat the same breakfast or lunch every day? Yes, you can eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast has 41 grams of carbs and is between 339 calories and 443 calories. Each lunch provides between 35 to 45 grams of carbohydrates and 374 to 466 calories. These ranges are fairly similar, so a simple swap should work for most people. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. How does diabetes impact heart health? Over time, high blood sugar levels can damage blood vessels. When the blood vessels are damaged, the risk of developing heart disease and stroke are increased. Moderately-Low Carb: This meal plan is moderately-low in carbohydrates, with about 40 percent of the total calories coming from carbohydrates instead of the 45 to 65 percent of calories from carbohydrates recommended by the Dietary Guidelines for Americans. We also spread the total carbohydrates out fairly evenly between the days meals and snacks, which can help promote more stable blood sugar levels. If you have high blood sugar levels, you may think you have to drastically cut back on carbohydrates but that's often not necessary or sustainable. For many, slightly reducing carbohydrates and focusing on protein and fiber, in addition to other lifestyle changes, can help support healthy blood sugar levels. How many carbohydrates you should eat in a day can depend on several factors, including body size and activity. If you're struggling to manage your blood sugar, consider reaching out to your health care provider for additional guidance. Fiber-Rich: Each day provides at least 30 grams of fiber, which is a type of indigestible carbohydrate that can slow glucose absorption and support healthy blood sugar levels. Fiber can also improve gut health, help you feel full and reduce cholesterol levels. Fiber is found in whole grains, fruits, vegetables, nuts and seeds. High Protein: Each day provides at least 104 grams of protein. Protein can help you feel full and reduce blood sugar spikes by lowering glucose absorption in the body. We made sure to pair protein-rich foods, like fish, eggs, yogurt, cottage cheese, nuts and poultry with foods that contain carbohydrates. Pairing protein with carbohydrates can help stabilize blood sugar levels and prevent extreme highs and lows. Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with heart-health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Saturated fat may raise LDL, often referred to as 'bad' cholesterol, which can increase the risk of developing heart dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
