Paleo meal plan for diabetics

Written byListonic team

Updated on Nov 22, 2024

The Paleo meal plan for diabetics is tailored to regulate blood sugar levels using Paleo principles. It includes low-glycemic fruits, vegetables, lean proteins, and healthy fats, all conducive to stable glucose levels.

This plan is designed to assist in managing diabetes with nutrient-dense, unprocessed foods. It’s about supporting blood sugar control naturally and healthily.

Meal plan grocery list

Meats

Chicken breast

Chicken breast (for roasting)

Beef

Beef (for kebabs)

Tuna

Shrimp

Dairy & eggs

Eggs

Coconut yogurt

Eggs (for baking)

Eggs (for scrambling)

Fresh grocery

Spinach

Mushrooms

Mixed greens

Cucumber

Bell peppers

Asparagus

Cauliflower

Blueberries

Arugula

Cherry tomatoes

Celery

Green zucchini

Lemon

Broccoli

Carrots

Apple

Onion

Tomato

Red bell peppers

Kale

Avocado

Avocado (for salad)

Snacks & sweets

Almonds

Walnuts

Mixed nuts

Almond butter

Chia seeds

Hummus

Coconut

Spices & sauces

Olive oil

Vinegar

Balsamic dressing

Plant based

Leafy greens

Chia seeds

Fish & seafood

Salmon fillet

Meal plan overview

""Paleo Meal Plan for Diabetics"" offers a balanced approach to diabetic health, combining Paleo eating with blood sugar management.

Over the course of two weeks, discover meals that are beneficial for maintaining stable glucose levels. This plan is a harmonious blend of delicious, nutrient-rich foods and diabetic-conscious eating.

Paleo meal plan for diabetics exemplary product

Foods to eat

Low-Glycemic Fruits: Berries, apples, and pears for natural sweetness with less sugar impact.
Non-Starchy Vegetables: Leafy greens, broccoli, and cauliflower for fiber and nutrients.
Lean Proteins: Chicken, turkey, and fish for maintaining muscle without excess fats.
Healthy Fats: Avocado, olive oil, and nuts like almonds for heart health.
Nuts and Seeds: Chia seeds, flaxseeds, and walnuts for omega-3 fatty acids.
Eggs: A great source of protein and nutrients, ideal for a diabetic-friendly diet.
Herbs and Spices: Cinnamon, turmeric, and ginger for flavor and potential blood sugar regulation benefits.
Hydration: Water, herbal teas, and unsweetened almond milk for proper hydration.

✅Tip

Focus on lean proteins and healthy fats to help stabilize blood sugar levels and avoid insulin spikes.

Foods not to eat

High-Glycemic Fruits: Avoid fruits like bananas, pineapples, and mangoes that can spike blood sugar.
Starchy Vegetables: Potatoes, corn, and peas are high in carbohydrates and should be limited.
Refined Sugars: Steer clear of sugary snacks, desserts, and sweetened beverages.
Processed Foods: Anything packaged and processed, as they often contain hidden sugars and unhealthy fats.
Grains: Wheat, rice, and oats are not recommended in a Paleo diet and can impact blood sugar levels.
Legumes: Beans and lentils, although healthy, are high in carbs and not Paleo-friendly.
Dairy Products: Milk and high-lactose dairy products can affect blood sugar and are not part of a Paleo diet.
Artificial Sweeteners: While not high in sugar, they can still affect insulin sensitivity and cravings.

Join 20M+ smart shoppers worldwide

Main benefits

The Paleo meal plan for diabetics is designed to stabilize blood sugar levels by emphasizing low-glycemic fruits, vegetables, and lean proteins. It limits processed foods and sugars, supporting better glucose control and overall diabetic health.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 45%

Fiber: 5%

Other: 5%

How to budget on this meal plan

Eggs, spinach, and mushrooms can be bought in bulk and used in various dishes. Chicken breast and salmon fillet are versatile protein sources that can be more affordable when purchased in larger quantities. Opt for in-season vegetables like bell peppers and cherry tomatoes. Homemade almond butter can be a cost-effective alternative to store-bought versions.

Download the grocery list for FREE

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

Extra tips

These Paleo snacks are great for stabilizing blood sugar levels:

Raw nuts and seeds
Avocado slices
Hard-boiled eggs
Coconut yogurt
Beef or turkey jerky
Fresh bell pepper slices
Green smoothie (no added sugar)

For Paleo diabetics, beverage choices are crucial. Water remains the cornerstone for hydration. Herbal teas, particularly those like cinnamon or fenugreek, can support blood sugar regulation. Unsweetened almond milk is a good dairy alternative. Green tea aids in metabolism, and bone broth provides nutrients without impacting blood sugar levels.

Paleo for diabetics is tailored to help stabilize blood sugar levels through a diet low in refined sugars and high in fiber-rich vegetables and fruits. The emphasis on lean proteins and healthy fats helps maintain a steady energy supply without causing sharp spikes in blood glucose. By focusing on unprocessed foods, this diet also helps in managing insulin sensitivity.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 18g)
Lunch: Grilled chicken with a salad of mixed greens, cucumber, and bell peppers, dressed with olive oil and vinegar (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Baked salmon with steamed asparagus and a side of cauliflower rice (calories: 400, protein: 35g, carbs: 15g, fat: 22g)

Day 2

Breakfast: Avocado and egg salad with a side of mixed greens (calories: 300, protein: 15g, carbs: 8g, fat: 25g)
Lunch: Beef and vegetable stir-fry with broccoli, carrots, and snow peas (calories: 360, protein: 25g, carbs: 15g, fat: 20g)
Snack: Celery sticks with almond butter (calories: 150, protein: 5g, carbs: 8g, fat: 12g)
Dinner: Grilled pork chop with a side of roasted Brussels sprouts and mixed peppers (calories: 420, protein: 38g, carbs: 15g, fat: 24g)

Day 3

Breakfast: Coconut yogurt with a handful of walnuts and blueberries (calories: 280, protein: 10g, carbs: 12g, fat: 20g)
Lunch: Tuna salad with avocado, cherry tomatoes, and a bed of arugula (calories: 350, protein: 30g, carbs: 10g, fat: 21g)
Snack: Sliced cucumber and a hard-boiled egg (calories: 120, protein: 7g, carbs: 5g, fat: 7g)
Dinner: Lemon and herb roasted chicken breast with a side of grilled zucchini (calories: 390, protein: 35g, carbs: 10g, fat: 23g)

Day 4

Breakfast: Smoothie with spinach, almond milk, chia seeds, and a small apple (calories: 250, protein: 6g, carbs: 20g, fat: 15g)
Lunch: Grilled shrimp over a salad of mixed leafy greens, cucumber, and avocado (calories: 360, protein: 28g, carbs: 12g, fat: 22g)
Snack: A handful of mixed nuts (calories: 170, protein: 5g, carbs: 6g, fat: 15g)
Dinner: Beef and vegetable kebabs with bell peppers, onions, and tomatoes (calories: 410, protein: 35g, carbs: 15g, fat: 25g)

Day 5

Breakfast: Baked avocado with an egg (calories: 300, protein: 12g, carbs: 8g, fat: 25g)
Lunch: Salad with grilled chicken, mixed greens, walnuts, and balsamic dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: Sliced bell peppers with hummus (calories: 140, protein: 4g, carbs: 10g, fat: 8g)
Dinner: Pan-seared salmon with a side of roasted cauliflower and green beans (calories: 400, protein: 35g, carbs: 15g, fat: 24g)

Day 6

Breakfast: Scrambled eggs with diced tomato and spinach (calories: 260, protein: 20g, carbs: 6g, fat: 18g)
Lunch: Paleo-friendly chicken Caesar salad (no croutons) with a homemade Caesar dressing (calories: 340, protein: 30g, carbs: 8g, fat: 22g)
Snack: A small serving of berries and a few macadamia nuts (calories: 150, protein: 2g, carbs: 12g, fat: 10g)
Dinner: Grilled lamb with a side of sautéed spinach and mushrooms (calories: 420, protein: 38g, carbs: 10g, fat: 26g)

Day 7

Breakfast: Smoothie with kale, cucumber, coconut milk, and a small pear (calories: 230, protein: 4g, carbs: 18g, fat: 16g)
Lunch: Roast beef with a side of steamed broccoli and carrots (calories: 350, protein: 32g, carbs: 12g, fat: 20g)
Snack: A handful of pumpkin seeds (calories: 180, protein: 7g, carbs: 5g, fat: 15g)
Dinner: Baked trout with lemon, dill, and a side of roasted asparagus (calories: 400, protein: 35g, carbs: 8g, fat: 26g)

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!