14-day diet plan for type 2 diabetes
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Broccoli
Carrots
Green beans
Cauliflower
Zucchini
Sweet potatoes
Tomatoes
Bell peppers
Avocado
Blueberries
Strawberries
Apples
Oranges
Salmon
Chicken breast
Turkey breast
Lean ground beef
Eggs
Greek yogurt
Cottage cheese
Almonds
Walnuts
Quinoa
Brown rice
Lentils
Chickpeas
Olive oil
Garlic
Onions
Whole grain bread
Oats
Skim milk
Diet plan overview
The 14-day diet plan for type 2 diabetes is tailored to help manage blood sugar levels effectively. It includes low-glycemic foods such as whole grains, vegetables, and lean proteins. This plan promotes balanced meals that support overall health.
By following this diet, you can improve your blood sugar control and enjoy a variety of nutritious foods. It’s a practical approach to managing diabetes through diet.
Foods to eat
Whole Grains: Brown rice, quinoa, and whole wheat bread for steady energy.
Lean Proteins: Chicken, turkey, and fish to help manage blood sugar levels.
Non-Starchy Vegetables: Spinach, broccoli, and peppers to keep you full without spiking blood sugar.
Berries: Blueberries, strawberries, and raspberries are lower in sugar compared to other fruits.
Healthy Fats: Avocados, nuts, and olive oil support heart health.
✅ Tip
Foods not to eat
Refined Sugars: Avoid candies, pastries, and sugary cereals that can cause blood sugar spikes.
Trans Fats: Skip margarine, fried foods, and packaged baked goods that can worsen insulin resistance.
White Flour Products: Limit white bread, pasta, and pastries made with refined flour.
Sugary Beverages: Steer clear of sodas, sweetened teas, and fruit juices with added sugar.
High-Sodium Foods: Cut back on salty snacks, processed meats, and canned soups to manage blood pressure.
Main benefits
The 14-day diet plan for type 2 diabetes focuses on balanced meals that help manage blood glucose levels effectively. It includes foods rich in fiber, which can improve digestion and heart health. This plan helps in maintaining a healthy weight, crucial for diabetes management. You might also find it easier to control cravings and sustain energy levels throughout the day.
📊 Around 12% of the US population has diabetes (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries, strawberries, and a sprinkle of walnuts
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with sweet potatoes and green beans
- Snack:Greek yogurt with a handful of almonds
Day 2
- Breakfast:Scrambled eggs with spinach and a slice of whole grain bread
- Lunch:Turkey breast wrap with avocado, tomatoes, and spinach in a whole grain tortilla
- Dinner:Lean ground beef stir-fry with bell peppers, onions, and brown rice
- Snack:Cottage cheese with apple slices
Day 3
- Breakfast:Smoothie with skim milk, spinach, strawberries, and a scoop of protein powder
- Lunch:Lentil soup with carrots, zucchini, and garlic
- Dinner:Baked chicken breast with quinoa and steamed cauliflower
- Snack:Greek yogurt with blueberries
Day 4
- Breakfast:Greek yogurt with blueberries and a sprinkle of chia seeds
- Lunch:Chickpea salad with tomatoes, cucumbers, and olive oil
- Dinner:Grilled salmon with brown rice and steamed broccoli
- Snack:Apple slices with a handful of walnuts
Day 5
- Breakfast:Oatmeal with strawberries, a drizzle of honey, and a sprinkle of almonds
- Lunch:Turkey breast and avocado salad with lemon dressing
- Dinner:Baked salmon with quinoa and steamed green beans
- Snack:Cottage cheese with apple slices
Day 6
- Breakfast:Smoothie with spinach, banana, skim milk, and protein powder
- Lunch:Quinoa salad with grilled chicken, tomatoes, and cucumbers
- Dinner:Lentil and vegetable stir-fry with bell peppers and onions
- Snack:Greek yogurt with strawberries
Day 7
- Breakfast:Scrambled eggs with spinach and a slice of whole grain bread
- Lunch:Grilled turkey breast with brown rice and steamed broccoli
- Dinner:Baked chicken breast with quinoa and steamed cauliflower
- Snack:Cottage cheese with blueberries
Day 8
- Breakfast:Greek yogurt with blueberries and a sprinkle of chia seeds
- Lunch:Chickpea salad with tomatoes, cucumbers, and olive oil
- Dinner:Grilled salmon with brown rice and steamed broccoli
- Snack:Apple slices with a handful of walnuts
Day 9
- Breakfast:Oatmeal with strawberries, a drizzle of honey, and a sprinkle of almonds
- Lunch:Turkey breast and avocado salad with lemon dressing
- Dinner:Baked salmon with quinoa and steamed green beans
- Snack:Cottage cheese with apple slices
Day 10
- Breakfast:Smoothie with spinach, banana, skim milk, and protein powder
- Lunch:Quinoa salad with grilled chicken, tomatoes, and cucumbers
- Dinner:Lentil and vegetable stir-fry with bell peppers and onions
- Snack:Greek yogurt with strawberries
Day 11
- Breakfast:Scrambled eggs with spinach and a slice of whole grain bread
- Lunch:Grilled turkey breast with brown rice and steamed broccoli
- Dinner:Baked chicken breast with quinoa and steamed cauliflower
- Snack:Cottage cheese with blueberries
Day 12
- Breakfast:Greek yogurt with blueberries and a sprinkle of chia seeds
- Lunch:Chickpea salad with tomatoes, cucumbers, and olive oil
- Dinner:Grilled salmon with brown rice and steamed broccoli
- Snack:Apple slices with a handful of walnuts
Day 13
- Breakfast:Oatmeal with strawberries, a drizzle of honey, and a sprinkle of almonds
- Lunch:Turkey breast and avocado salad with lemon dressing
- Dinner:Baked salmon with quinoa and steamed green beans
- Snack:Cottage cheese with apple slices
Day 14
- Breakfast:Smoothie with spinach, banana, skim milk, and protein powder
- Lunch:Quinoa salad with grilled chicken, tomatoes, and cucumbers
- Dinner:Lentil and vegetable stir-fry with bell peppers and onions
- Snack:Greek yogurt with strawberries
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
