14-day diet plan for type 2 diabetes
Manage your diabetes effectively with this 14-day diet plan for type 2 diabetes. It includes balanced meals that help stabilize blood sugar levels while providing essential nutrients. Over two weeks, you’ll notice better control of your glucose levels and overall health.
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
Spice up your meals with cinnamon! It can help improve insulin sensitivity for better blood sugar control.
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
Managing your diabetes doesn't have to cost a fortune. Beans are your diabetic BFF – they're affordable, packed with protein and fiber, and help with blood sugar control. Stock up on dried varieties when they're on sale and soak them yourself for extra cost savings. Explore spices like cinnamon that can add flavor and potentially improve insulin sensitivity.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
14-Day Meal Plan for Type 2 Diabetes Diet
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024