14-day meal plan for diabetics
Listonic team
Updated on Nov 22, 2024
Designed for blood sugar management, the 14-day meal plan for diabetics focuses on foods that help stabilize glucose levels. It includes low glycemic index options, balanced carbohydrates, and fiber-rich meals.
This plan aims to support diabetic health through thoughtful food choices. It’s about maintaining steady blood sugar while enjoying delicious meals.
Meal plan grocery list
Meats
Chicken breast
Chicken thighs
Turkey
Lamb
Beef
Salmon
Cod
Shrimp
Trout
Fish & seafood
Salmon
Cod
Shrimp
Trout
Dairy & eggs
Eggs
Greek yogurt
Feta cheese
Cottage cheese
Cream cheese
Plant based
Tofu
Lentils
Black beans
Walnuts
Almonds
Flaxseeds
Hummus
Fresh grocery
Apples
Oranges
Pears
Blueberries
Strawberries
Bananas
Grapes
Kiwi
Peach
Avocado
Spinach
Broccoli
Tomatoes
Lettuce
Bell peppers
Asparagus
Carrots
Cucumber
Green beans
Cauliflower
Brussels sprouts
Mushrooms
Onion
Dry goods
Wild rice
Quinoa
Brown rice
Oatmeal
Whole grain wrap
Whole grain bread
Whole grain pasta
Cauliflower rice
Spices & sauces
Cinnamon
Olive oil
Mustard
Cumin
Coriander
Garlic
Basil
Oregano
Honey
Meal plan overview
14-Day Meal Plan for Diabetics offers a strategic approach to eating with diabetes in mind.
Spanning two weeks, this plan balances blood sugar-friendly meals with culinary enjoyment. Each day is a step towards better diabetic control, combining taste and health in every dish.
Foods to eat
Lean Proteins: Chicken, turkey, fish, tofu, and eggs for sugar-free protein sources.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and asparagus.
Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish for satiety.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Dairy Alternatives: Unsweetened almond or coconut milk for a low-carb choice.
Probiotic Foods: Yogurt with live cultures or fermented vegetables for gut health.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
Herbs and Spices: Use a variety of herbs and spices to enhance flavor without added sugars.
✅Tip
Foods not to eat
Lean Proteins: Chicken, turkey, fish, tofu, and eggs for sugar-free protein sources.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and asparagus.
Healthy Fats: Avocado, olive oil, nuts, seeds, and fatty fish for satiety.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Dairy Alternatives: Unsweetened almond or coconut milk for a low-carb choice.
Probiotic Foods: Yogurt with live cultures or fermented vegetables for gut health.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for additional nutrients.
Herbs and Spices: Use a variety of herbs and spices to enhance flavor without added sugars.
Main benefits
The 14-Day Meal Plan for Diabetics is crafted to support individuals managing diabetes over a two-week period. This plan emphasizes controlled carbohydrate intake, balanced meals, and nutrient-dense options to help regulate blood sugar levels.
By providing choices that align with diabetic dietary guidelines, the plan aims to support overall well-being and blood sugar management.
Recommended nutrient breakdown
Protein: 16%
Fat: 48%
Carbs: 34%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Snacks that are diabetic-friendly and help regulate blood sugar:
- Almonds and walnuts
- Celery sticks with peanut butter
- Cottage cheese with a few berries
- Whole grain crackers with cheese
- Boiled eggs
- Yogurt with flaxseeds
- Apple slices with almond butter
For diabetics, water is crucial to maintain hydration and help manage blood sugar levels. Herbal teas without added sugar are beneficial. Black coffee, taken in moderation, can be included. Unsweetened almond milk is a good alternative to dairy. Vegetable juices, low in natural sugars, can be a healthy choice.
Meal plan suggestion
Day 1
- Breakfast:Whole grain toast with avocado
- Snack:Apple slices
- Lunch:Grilled chicken salad with olive oil dressing
- Snack:Greek yogurt
- Dinner:Baked salmon with steamed broccoli and brown rice
- Calories🔥: 1200Fat💧: 50gCarbs🌾: 105gProtein🥩: 103g
Day 2
- Breakfast:Scrambled eggs with spinach and tomatoes
- Snack:A small orange
- Lunch:Lentil soup with a side of mixed greens
- Snack:Handful of almonds
- Dinner:Grilled chicken with quinoa and vegetables
- Calories🔥: 1220Fat💧: 61gCarbs🌾: 106gProtein🥩: 115g
Day 3
- Breakfast:Oatmeal with blueberries and a sprinkle of cinnamon
- Snack:A pear
- Lunch:Turkey wrap with lettuce, tomato, and mustard
- Snack:Carrot sticks with hummus
- Dinner:Baked cod with a side of asparagus and wild rice
- Calories🔥: 1170Fat💧: 47gCarbs🌾: 140gProtein🥩: 101g
Day 4
- Breakfast:Greek yogurt with walnuts and a drizzle of honey
- Snack:A handful of strawberries
- Lunch:Spinach and feta stuffed chicken breast
- Snack:Sliced bell peppers
- Dinner:Vegetable stir-fry with tofu
- Calories🔥: 1090Fat💧: 50gCarbs🌾: 86gProtein🥩: 65g
Day 5
- Breakfast:Smoothie with almond milk, spinach, and protein powder
- Snack:A small banana
- Lunch:Quinoa and black bean salad
- Snack:A few slices of cucumber with cream cheese
- Dinner:Grilled turkey burger with a side salad
- Calories🔥: 1290Fat💧: 63gCarbs🌾: 121gProtein🥩: 72g
Day 6
- Breakfast:Whole grain toast with peanut butter
- Snack:A handful of grapes
- Lunch:Chicken Caesar salad (no croutons)
- Snack:Cottage cheese with sliced tomato
- Dinner:Beef stir-fry with mixed vegetables
- Calories🔥: 1230Fat💧: 74gCarbs🌾: 70gProtein🥩: 79g
Day 7
- Breakfast:Scrambled eggs with diced bell pepper and onion
- Snack:A kiwi fruit
- Lunch:Tuna salad with mixed greens
- Snack:A few almonds
- Dinner:Grilled lamb chops with a side of roasted vegetables
- Calories🔥: 1200Fat💧: 64gCarbs🌾: 58gProtein🥩: 102g
Day 8
- Breakfast:Cottage cheese with a handful of blueberries
- Snack:A small apple
- Lunch:Quinoa bowl with vegetables and grilled chicken
- Snack:Sliced cucumber and carrots
- Dinner:Baked fish with a side of steamed spinach
- Calories🔥: 1080Fat💧: 57gCarbs🌾: 88gProtein🥩: 90g
Day 9
- Breakfast:Omelette with mushrooms and spinach
- Snack:A handful of cherry tomatoes
- Lunch:Turkey and cheese lettuce wrap
- Snack:Greek yogurt with a sprinkle of nuts
- Dinner:Vegetable curry with cauliflower rice
- Calories🔥: 1170Fat💧: 81gCarbs🌾: 55gProtein🥩: 84g
Day 10
- Breakfast:Greek yogurt with a handful of almonds
- Snack:A medium-sized orange
- Lunch:Grilled chicken and vegetable skewers
- Snack:Cucumber slices with hummus
- Dinner:Baked trout with a side of green beans
- Calories🔥: 1230Fat💧: 55gCarbs🌾: 80gProtein🥩: 102g
Day 11
- Breakfast:Oatmeal with sliced banana and a sprinkle of flaxseeds
- Snack:A handful of mixed berries
- Lunch:Turkey salad with mixed greens and olive oil dressing
- Snack:Baby carrots
- Dinner:Stir-fried beef with broccoli and cauliflower rice
- Calories🔥: 1180Fat💧: 65gCarbs🌾: 77gProtein🥩: 87g
Day 12
- Breakfast:Scrambled eggs with spinach and mushrooms
- Snack:A small apple
- Lunch:Grilled shrimp over mixed greens
- Snack:A handful of walnuts
- Dinner:Chicken and vegetable soup
- Calories🔥: 1180Fat💧: 72gCarbs🌾: 54gProtein🥩: 86g
Day 13
- Breakfast:Whole grain toast with peanut butter and slices of banana
- Snack:A peach
- Lunch:Spinach and goat cheese omelet
- Snack:A small handful of almonds
- Dinner:Baked cod with a side of roasted Brussels sprouts
- Calories🔥: 1280Fat💧: 83gCarbs🌾: 98gProtein🥩: 80g
Day 14
- Breakfast:Berry smoothie with spinach, almond milk, and a scoop of protein powder
- Snack:A small orange
- Lunch:Quinoa salad with grilled vegetables
- Snack:Greek yogurt with a sprinkle of nuts
- Dinner:Grilled lamb with a side of mixed vegetable salad
- Calories🔥: 1230Fat💧: 78gCarbs🌾: 115gProtein🥩: 83g
Want to learn more?
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Listonic team
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