7-Day Diabetes-Friendly Meal Plan to Eat More Vegetables, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories.

• Each day provides at least 97 grams of protein and 30 grams of fiber—two nutrients that can promote better blood sugar and support overall health.

• This 7-day diabetes-friendly plan is packed with vegetables, which can help support healthy blood sugar.

If you’re looking for ways to maximize flavorful end-of-summer produce, use up some of the veggies in your CSA, support your local farmer or simply want to up your veggie intake, this 7-day plan is for you. In this diabetes-friendly plan, we include a wide variety of produce while tailoring the nutrients to support healthier blood sugar. To do this, we set it at a moderately-low level of carbohydrates, spread throughout the day's meals and snacks, plus pumped up the protein and fiber. These three strategies can help promote better and more stable blood sugar. While we created this meal plan with diabetes in mind, this nutrient-packed routine can work for people without diabetes as well. You’ll find three different calorie levels to choose from and meal-prep tips at the beginning of the week. Time to dig into that veggie drawer and get started.

Day 1

Breakfast (415 calories, 36g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• 1 serving Cinnamon-Toasted Oats

• ¾ cup blackberries

• 2 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (190 calories, 18g carbs)

• 1 serving Garlic Hummus

• 1 cup sliced bell pepper

Lunch (390 calories, 40g carbs)

• 1 serving Cucumber-Hummus Wrap

• ½ cup low-fat unsalted cottage cheese

P.M. Snack (224 calories, 36g carbs)

• 1 serving High-Protein Orange-Mango Smoothie

Dinner (473 calories, 42g carbs)

• 1 serving Honey Salmon with Potatoes & Spinach

Evening Snack (90 calories, 12g carbs)

• 1 cup nonfat plain kefir

Daily Totals: 1,782 calories, 68g fat, 11g saturated fat, 122g protein, 184g carbohydrate, 30g fiber, 1,734mg sodium.

Make it 1,500 calories: Omit A.M. and evening snacks.

Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast and add 1 serving Cabbage Caesar Salad to dinner.

Day 2

Breakfast (415 calories, 36g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• 1 serving Cinnamon-Toasted Oats

• ¾ cup blackberries

• 2 Tbsp. chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (201 calories, 20g carbs)

• 1 serving Garlic Hummus

• 1 cup sliced carrots

Lunch (443 calories, 39g carbs)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

• 1 medium apple

P.M. Snack (224 calories, 36g carbs)

• 1 serving High-Protein Orange-Mango Smoothie

Dinner (501 calories, 41g carbs)

• 1 serving Sheet-Pan Mojo Chicken with Green Beans & Potatoes

• 1 serving High-Protein Creamy Cucumber Salad

Daily Totals: 1,784 calories, 74g fat, 11g saturated fat, 122g protein, 172g carbohydrate, 33g fiber, 1,652mg sodium.

Make it 1,500 calories: Omit chopped nuts at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (489 calories, 44g carbs)

• 1 serving High-Protein Cottage Cheese Bowl

• 1 medium pear

A.M. Snack (190 calories, 18g carbs)

• 1 serving Garlic Hummus

• 1 cup sliced bell pepper

Lunch (443 calories, 39g carbs)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

• 1 medium apple

P.M. Snack (179 calories, 17g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• ½ cup raspberries

• 1 serving No-Added-Sugar Chia Seed Jam

Dinner (485 calories, 52g carbs)

• 1 serving Spiced Couscous-Stuffed Peppers

Daily Totals: 1,786 calories, 87g fat, 9g saturated fat, 97g protein, 174g carbohydrate, 40g fiber, 2,020mg sodium.

Make it 1,500 calories: Omit apple at lunch and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (387 calories, 42g carbs)

• 1 serving "Egg in a Hole" Peppers with Avocado Salsa

• 1 cup grapes

A.M. Snack (201 calories, 20g carbs)

• 1 serving Garlic Hummus

• 1 cup sliced carrots

Lunch (443 calories, 39g carbs)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

• 1 medium apple

P.M. Snack (179 calories, 17g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• ½ cup raspberries

• 1 serving No-Added-Sugar Chia Seed Jam

Dinner (397 calories, 42g carbs)

• 1 serving Grilled Blackened Shrimp Tacos

• 1 serving Simple Carrot & Cabbage Salad

Evening Snack (170 calories, 14g carbs)

• 1 serving Cottage Cheese-Berry Bowl

Daily Totals: 1,777 calories, 77g fat, 13g saturated fat, 115g protein, 175g carbohydrate, 39g fiber, 2,300mg sodium.

Make it 1,500 calories: Omit apple at lunch and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Day 5

Breakfast (489 calories, 44g carbs)

• 1 serving High-Protein Cottage Cheese Bowl

• 1 medium pear

A.M. Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

Lunch (443 calories, 39g carbs)

• 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

• 1 medium apple

P.M. Snack (90 calories, 11g carbs)

• ½ cup edamame, in pods

Dinner (552 calories, 43g carbs)

• 1 serving Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese

• 1 serving Avocado Toast

Daily Totals: 1,780 calories, 96g fat, 10g saturated fat, 101g protein, 145g carbohydrate, 35g fiber, 2,274mg sodium.

Make it 1,500 calories: Omit both the A.M. and P.M. snacks.

Make it 2,000 calories: Add 2 Tbsp. almond butter to the apple at lunch.

Day 6

Breakfast (387 calories, 42g carbs)

• 1 serving "Egg in a Hole" Peppers with Avocado Salsa

• 1 cup grapes

A.M. Snack (193 calories, 28g carbs)

• 1 medium apple

• 1 Tbsp. almond butter

Lunch (425 calories, 37g carbs)

• 1 serving Chickpea Tuna Salad

• 1 (1-oz.) slice crusty whole-wheat bread

P.M. Snack (179 calories, 17g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• ½ cup raspberries

• 1 serving No-Added-Sugar Chia Seed Jam

Dinner (481 calories, 43g carbs)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

Evening Snack (135 calories, 17g carbs)

• ¾ cup edamame, in pods

Daily Totals: 1,798 calories, 83g fat, 14g saturated fat, 102g protein, 184g carbohydrate, 40g fiber, 1,739mg sodium.

Make it 1,500 calories: Omit P.M. and evening snacks.

Make it 2,000 calories: Increase to 2 Tbsp. almond butter at the A.M. snack and add 2 Tbsp. chopped walnuts to the P.M. snack.

Day 7

Breakfast (320 calories, 40g carbs)

• 1 slice sprouted wheat bread, toasted

• ¾ cup blackberries

• 1 Tbsp. almond butter

• 1 serving No-Added-Sugar Chia Seed Jam

• 1 cup nonfat plain kefir

A.M. Snack (179 calories, 22g carbs)

• 1 cup edamame, in pods

Lunch (390 calories, 40g carbs)

• 1 serving Cucumber-Hummus Wrap

• ½ cup low-fat unsalted cottage cheese

P.M. Snack (237 calories, 15g carbs)

• ¼ cup dry-roasted unsalted almonds

• 1 plum

Dinner (483 calories, 30g carbs)

• 1 serving Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables

• 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

Evening Snack (193 calories, 29g carbs)

• 1 serving Apple with Cinnamon Almond Butter

Daily Totals: 1,802 calories, 86g fat, 13g saturated fat, 112g protein, 176g carbohydrate, 44g fiber, 1,983mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Omit plum at P.M. snack and add 1 serving High-Protein Orange-Mango Smoothie instead.

Prep Ahead Tips

1. Make Cinnamon-Toasted Oats to have with breakfast on days 1 & 2.

2. Prepare Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on days 2 through 5.

3. Make Garlic Hummus to have as a snack for the first 4 days.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes, feel free to mix and match meals if there's one you don’t like. You could repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. We created this meal plan with better blood sugar in mind, so you may want to choose a meal with a similar nutrition profile. For reference, we aimed for about 40 grams of carbohydrate per meal and chose recipes that provide a good amount of protein and fiber.

Can I eat the same breakfast or lunch every day?

You can eat the same breakfast and lunch every day if you prefer. Each breakfast spans 320 to 489 calories and contains about 40 grams of fiber-rich carbohydrates. Lunch options range from 390 to 443 calories and also contain about 40 grams of fiber-rich carbohydrates. These ranges are fairly similar, so a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

How many carbohydrates should I eat per day?

The amount of carbohydrates you should eat per day depends on many factors, including body size and activity level. Because of this, there is no one-size-fits-all recommendation on total carbohydrate intake. If you’re trying to manage your blood sugar, slightly decreasing total carbohydrate intake and focusing on high-fiber carb sources is a strategy that can work for many people.

Health Benefits of This Diabetes-Friendly Plan:

• Moderately-Low Carbohydrate: Each day provides about 40% of total calories from carbohydrates, which is below the 45 to 65% of calories from carbohydrates recommended by the Dietary Guidelines for Americans. If you’re trying to improve your blood sugar, it may be tempting to significantly reduce carbohydrates, but that’s often not necessary. Plus, carbohydrates contain fiber, which is an important nutrient for overall health and can help improve blood sugar levels. Instead, focusing on including fiber-rich carbohydrates while pumping up the protein and veggies is a blood-sugar-friendly strategy that works for many people.

• High Fiber: Each day provides at least 30 grams of fiber, though most days come in quite a bit higher than that. Fiber is a type of indigestible carbohydrate that doesn’t raise blood sugar levels. A fiber-rich diet can promote more stable blood sugar levels and lower hemoglobin A1C, which is a measure of average blood sugar, as well as promote overall health.

• Veggie-Packed: If you’re trying to improve your blood sugar levels, eating more veggies is an effective and delicious strategy. Research links a high vegetable intake to a significant improvement in blood sugar levels in adults with type 2 diabetes.

• High-Protein: Each day provides at least 97 grams of protein. If you’re trying to manage your blood sugar levels, protein is key. Pairing protein with a carbohydrate source, like eating peanut butter or a slice of cheddar with an apple, can help promote more stable blood sugar levels compared to a carbohydrate food eaten without protein.

• Heart-Healthy: Because having diabetes can increase the risk of developing heart disease, we capped saturated fat at 14 grams per day. While there is some debate on saturated fat and its impact on heart health, the American Heart Association recommends limiting saturated fat and eating more unsaturated fats.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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