14-Day Meal Plan for Type 2 Diabetes: Blood Sugar Control Diet

14-day meal plan for type 2 diabetes photo cover

Written byListonic team

Updated on Nov 22, 2024

Manage your type 2 diabetes with our carefully curated 14-day meal plan. Focused on blood sugar regulation, this plan offers a variety of nutrient-dense and balanced meals to support your overall health. Explore delicious recipes designed to keep your blood sugar levels stable while satisfying your taste buds.

Meal plan grocery list

Fresh grocery

Leafy greens

Tomatoes

Broccoli

Spinach

Blueberries

Strawberries

Sweet potatoes

Avocado

Mixed vegetables

Dry goods

Quinoa

Brown rice

Black beans

Chickpeas

Whole-grain bread

Meats

Chicken

Fish

Turkey

Plant based

Tofu

Almonds

Walnuts

Dairy & eggs

Unsweetened Greek yogurt

Eggs

Low-fat cottage cheese

Coffee & tea

Green tea

Spices & sauces

Olive oil

Meal plan overview

Take control of your health with our 14-day meal plan for type 2 diabetes. Packed with blood sugar-friendly and nutrient-conscious recipes, this plan supports diabetes management while offering a variety of delicious options. Explore a satisfying and flavorful approach to controlling blood sugar levels on a journey towards better well-being.

14-day meal plan for type 2 diabetes exemplary product

Foods to eat

Fiber-Rich Vegetables: Include broccoli, spinach, kale, and other non-starchy vegetables.
Lean Proteins: Opt for lean sources like poultry, fish, tofu, and legumes.
Complex Carbohydrates: Choose whole grains like quinoa, brown rice, and oats.
Healthy Fats: Incorporate avocados, nuts, and olive oil for heart-healthy fats.
Low-Glycemic Fruits: Enjoy berries, apples, and pears in moderation.
Non-Starchy Snacks: Snack on cucumber, celery, and bell pepper with hummus or guacamole.
Hydration: Drink plenty of water throughout the day to stay hydrated.
Regular Meals: Aim for balanced meals with a combination of protein, carbs, and fats.
Small, Frequent Meals: Consider smaller, more frequent meals to help regulate blood sugar levels.
Consult a Healthcare Professional: Always consult with a healthcare provider for personalized dietary advice.

✅Tip

Emphasize low-glycemic fruits like berries and cherries in your diet to enjoy natural sweetness without spiking your blood sugar.

Foods not to eat

Refined Carbohydrates: Minimize white bread, white rice, and sugary cereals.
Sugary Snacks: Avoid candies, pastries, and other high-sugar desserts.
Processed Foods: Limit packaged snacks and processed meals with added sugars.
Sweetened Beverages: Cut back on sugary drinks and opt for water or unsweetened alternatives.
Highly Processed Meats: Reduce intake of processed meats, sausages, and bacon.
Excessive Portions: Practice portion control to avoid overloading on carbohydrates.
High-Sodium Foods: Minimize the consumption of salty snacks and processed foods.
Alcohol: Limit alcohol intake and consult with a healthcare professional regarding alcohol consumption.

Join 20M+ smart shoppers worldwide

Main benefits

The 14-day meal plan for type 2 diabetes is designed to regulate blood sugar levels through a balanced diet low in simple sugars and high in fiber, helping to manage diabetes symptoms and overall health.

Recommended nutrient breakdown

Protein: 24%

Fat: 40%

Carbs: 34%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Leafy greens, tomatoes, and broccoli are staples that can be bought in bulk. Spinach, berries, and quinoa offer variety and are often cheaper when purchased in larger quantities. Brown rice, sweet potatoes, and lean protein like chicken and fish can be more cost-effective when bought in bulk. Tofu, avocado, and nuts like almonds and walnuts are also more affordable in larger sizes.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

These snacks are great for managing blood sugar levels in a Type 2 Diabetes diet:

Cottage cheese with cinnamon and nuts
Whole grain crackers with avocado
Apple slices with peanut butter
Raw vegetables with hummus
Almonds and walnuts
Greek yogurt with berries
Chia pudding with almond milk

For managing type 2 diabetes, hydration is crucial. Water remains the best choice, along with unsweetened herbal teas. Low-sugar, fresh vegetable juices provide nutrients without spiking blood sugar. Almond milk, being low in carbs, is also a good option, as is black coffee in moderation for its potential blood sugar stabilizing effects.

Managing type 2 diabetes involves focusing on foods that help control blood sugar levels without sacrificing nutritional value. A diet rich in fiber from whole grains, legumes, and vegetables helps moderate blood glucose and enhance satiety. Protein sources like lean meats, fish, and plant-based options maintain muscle health and stabilize energy levels. Healthy fats from sources like olive oil, nuts, and avocados can improve blood lipid profiles without impacting glucose levels.

Meal plan suggestion

Day 1

Breakfast:Spinach and tomato omelette cooked in olive oil
Lunch:Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette
Dinner:Baked salmon with quinoa pilaf and steamed broccoli
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 2

Breakfast:Greek yogurt with sliced almonds and mixed berries
Lunch:Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing
Dinner:Tofu stir-fry with mixed vegetables served over brown rice
Calories🔥: 1850
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 125g

Day 3

Breakfast:Scrambled eggs with spinach and feta cheese
Lunch:Turkey and avocado wrap with whole grain tortilla and a side of mixed vegetables
Dinner:Grilled chicken breast with roasted sweet potatoes and green beans
Calories🔥: 1900
Fat💧: 90g
Carbs🌾: 160g
Protein🥩: 130g

Day 4

Breakfast:Whole grain toast with avocado spread and poached eggs
Lunch:Lentil soup with a side of mixed greens salad
Dinner:Baked cod with roasted vegetables (zucchini, bell peppers, onions)
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 5

Breakfast:Cottage cheese with sliced strawberries and a sprinkle of cinnamon
Lunch:Grilled tofu skewers with quinoa and steamed broccoli
Dinner:Turkey meatballs with marinara sauce served over zucchini noodles
Calories🔥: 1850
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 125g

Day 6

Breakfast:Green smoothie with spinach, berries, Greek yogurt, and almond milk
Lunch:Chickpea and vegetable curry with brown rice
Dinner:Grilled shrimp with avocado salsa and a side of mixed vegetables
Calories🔥: 1900
Fat💧: 90g
Carbs🌾: 160g
Protein🥩: 130g

Day 7

Breakfast:Scrambled eggs with sautéed spinach and cherry tomatoes
Lunch:Greek salad with grilled chicken, tomatoes, cucumber, olives, and feta cheese
Dinner:Baked tofu with roasted sweet potatoes and green beans
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 8

Breakfast:Greek yogurt with sliced almonds and mixed berries
Lunch:Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing
Dinner:Tofu stir-fry with mixed vegetables served over brown rice
Calories🔥: 1850
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 125g

Day 9

Breakfast:Scrambled eggs with spinach and feta cheese
Lunch:Turkey and avocado wrap with whole grain tortilla and a side of mixed vegetables
Dinner:Grilled chicken breast with roasted sweet potatoes and green beans
Calories🔥: 1900
Fat💧: 90g
Carbs🌾: 160g
Protein🥩: 130g

Day 10

Breakfast:Whole grain toast with avocado spread and poached eggs
Lunch:Lentil soup with a side of mixed greens salad
Dinner:Baked cod with roasted vegetables (zucchini, bell peppers, onions)
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 11

Breakfast:Cottage cheese with sliced strawberries and a sprinkle of cinnamon
Lunch:Grilled tofu skewers with quinoa and steamed broccoli
Dinner:Turkey meatballs with marinara sauce served over zucchini noodles
Calories🔥: 1850
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 125g

Day 12

Breakfast:Green smoothie with spinach, berries, Greek yogurt, and almond milk
Lunch:Chickpea and vegetable curry with brown rice
Dinner:Grilled shrimp with avocado salsa and a side of mixed vegetables
Calories🔥: 1900
Fat💧: 90g
Carbs🌾: 160g
Protein🥩: 130g

Day 13

Breakfast:Scrambled eggs with sautéed spinach and cherry tomatoes
Lunch:Greek salad with grilled chicken, tomatoes, cucumber, olives, and feta cheese
Dinner:Baked tofu with roasted sweet potatoes and green beans
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 14

Breakfast:Greek yogurt with sliced almonds and mixed berries
Lunch:Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing
Dinner:Tofu stir-fry with mixed vegetables served over brown rice
Calories🔥: 1850
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 125g

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!