High-protein meal plan for diabetics

Written byListonic team

Updated on Nov 22, 2024

The High-Protein meal plan for diabetics is designed to stabilize blood sugar levels while providing adequate protein. It includes lean meats, fish, eggs, and plant-based proteins, combined with low-glycemic fruits and vegetables. This plan helps in maintaining stable blood sugar levels and provides sustained energy, crucial for managing blood sugar spikes.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Meats

Chicken breast

Shrimp

Fresh grocery

Spinach

Mushrooms

Mixed greens

Avocado

Cucumber

Bell peppers

Carrot sticks

Lemons

Apples

Dry goods

Quinoa

Black beans

Lentils

Chia seeds

Bakery

Whole grain bread

Beverages

Almond milk

Spices & sauces

Olive oil

Hummus

Peanut butter

Plant based

Tofu

Meal plan overview

Manage diabetes effectively with the High-protein meal plan for diabetics. This healthy diet focuses on incorporating protein-rich foods that help stabilize blood sugar levels.

With an emphasis on lean proteins, healthy fats, and low-glycemic carbohydrates, it’s a strategic approach to diabetic nutrition.

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Foods to eat

Lean Proteins: Chicken, turkey, and fish to help stabilize blood sugar levels.
Low-Fat Dairy: Greek yogurt and cottage cheese for a balance of protein and carbohydrates.
Legumes: Beans and lentils for protein and fiber which can help control blood sugar.
Eggs: For a low-carbohydrate source of protein.
Healthy Fats: Avocados, nuts, and seeds to promote fullness and provide essential fatty acids.
Non-Starchy Vegetables: Such as leafy greens, cucumbers, and bell peppers.
Whole Grains: Like quinoa, barley, brown rice, and whole wheat bread in moderation.
Plenty of Water: To stay hydrated and support overall health.

✅Tip

Choose protein sources that are low in saturated fat and processed additives to support blood sugar control and overall health.

Foods not to eat

Sugary Foods: Sweets, desserts, and sugary beverages that can spike blood sugar levels.
High-Fat Meats: Sausages and fatty cuts of meat high in saturated fats.
Processed Carbohydrates: White bread, pasta, and other refined grains.
Full-Fat Dairy: High in saturated fat and calories.
Fried Foods: Can be high in calories and unhealthy fats.
Alcohol: Can affect blood sugar control.
High-Sodium Snacks: Like chips and processed meats, which can impact heart health.
Trans Fats: Found in some processed foods.

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Main benefits

The High-Protein meal plan for diabetics is designed to help regulate blood sugar levels while providing ample protein within healthy meals. It includes low-glycemic-index sources of protein such as lean meats, fish, eggs, and plant-based options. This healthy eating plan helps in maintaining blood sugar levels stable and provides sustained energy, which is crucial for diabetes diet.

Recommended nutrient breakdown

Protein: 30%

Fat: 25%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on lean proteins like chicken breast, eggs, and tofu, which can be bought in bulk. Unsweetened almond milk and Greek yogurt are often cheaper in larger containers. Opt for a variety of vegetables, buying them in season for the best prices. Homemade snacks like nuts and seeds mixes are cost-effective and diabetic-friendly.

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Extra tips

Diabetics can enjoy these high-protein, low-sugar snacks:

Almonds and walnuts mix
Cheese slices with apple
Roasted chickpeas
Tuna salad with avocado
Boiled egg with spinach
Beef jerky (low sodium)
Grilled tofu with soy sauce

For people with diabetes following a high-protein diet, beverage choices should support stable blood sugar levels. Almond milk is a low-carb option, while whey protein shakes can help with blood sugar management. Unsweetened soy milk provides protein without excess sugar, and bone broth offers protein with healthful minerals. Green tea can also be beneficial due to its antioxidant properties.

Diabetes meal plan focuses on stabilizing blood sugar levels while providing essential nutrients. Lean protein sources like chicken, fish, and plant-based proteins such as tofu and tempeh are excellent choices. These proteins help moderate blood glucose spikes and provide sustained energy. Pairing these with healthy foods rich in fiber and healthy fats can further aid in managing diabetes effectively while ensuring a balanced diet.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 35g, carbs: 10g, fat: 20g)
Snack: Greek yogurt with a sprinkle of chia seeds (calories: 180, protein: 12g, carbs: 10g, fat: 8g)
Dinner: Baked salmon with steamed asparagus and quinoa (calories: 500, protein: 40g, carbs: 20g, fat: 22g)

Day 2

Breakfast: Omelette with feta cheese and tomatoes (calories: 300, protein: 22g, carbs: 8g, fat: 20g)
Lunch: Tuna salad with mixed greens and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 18g)
Snack: A handful of almonds (calories: 170, protein: 6g, carbs: 6g, fat: 15g)
Dinner: Stir-fried tofu with mixed vegetables (calories: 350, protein: 18g, carbs: 20g, fat: 18g)

Day 3

Breakfast: Cottage cheese with sliced cucumber (calories: 180, protein: 15g, carbs: 5g, fat: 8g)
Lunch: Quinoa and black bean salad with bell peppers and avocado (calories: 400, protein: 15g, carbs: 30g, fat: 18g)
Snack: Hummus with carrot sticks (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Grilled shrimp over a large salad with olive oil and lemon dressing (calories: 400, protein: 35g, carbs: 15g, fat: 22g)

Day 4

Breakfast: Protein shake with unsweetened almond milk and spinach (calories: 220, protein: 20g, carbs: 6g, fat: 10g)
Lunch: Lentil soup with a side of whole grain bread (calories: 350, protein: 18g, carbs: 35g, fat: 10g)
Snack: A small apple with a tablespoon of peanut butter (calories: 150, protein: 4g, carbs: 20g, fat: 8g)
Dinner: Baked chicken with roasted Brussels sprouts (calories: 450, protein: 40g, carbs: 20g, fat: 20g)

Day 5

Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
Lunch: Greek salad with chickpeas and olives (calories: 400, protein: 15g, carbs: 30g, fat: 20g)
Snack: A handful of roasted chickpeas (calories: 120, protein: 6g, carbs: 20g, fat: 4g)
Dinner: Zucchini noodles with pesto and grilled chicken (calories: 400, protein: 35g, carbs: 15g, fat: 25g)

Day 6

Breakfast: Greek yogurt with nuts and a few raspberries (calories: 250, protein: 20g, carbs: 15g, fat: 12g)
Lunch: Spinach and mushroom stuffed bell peppers (calories: 300, protein: 12g, carbs: 25g, fat: 15g)
Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
Dinner: Grilled eggplant and zucchini with feta cheese (calories: 350, protein: 15g, carbs: 20g, fat: 20g)

Day 7

Breakfast: Protein pancakes with a small amount of maple syrup (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
Lunch: Turkey and cheese lettuce wraps with mustard (calories: 350, protein: 30g, carbs: 5g, fat: 20g)
Snack: A small pear with a slice of cheese (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Vegetable curry with chickpeas and a side of cauliflower rice (calories: 400, protein: 18g, carbs: 30g, fat: 20g)

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⚠️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.

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