# 7-Day Diabetic-Friendly Meal Plan

**Intro**  
Managing blood glucose while enjoying tasty, balanced meals is absolutely possible. This 7‑day plan focuses on:

* **Low‑to‑moderate carbohydrate** foods (45–60 g carbs per main meal)  
* **High fiber** (≥25 g/day) to blunt glucose spikes  
* **Lean protein** and **healthy fats** for satiety and steady energy  
* **Portion control** using the plate method (½ non‑starchy veg, ¼ protein, ¼ whole‑grain or starchy veg)  

All meals are designed for an average adult (≈1,800–2,000 kcal/day) with a target of **150–180 g carbs, 90–110 g protein, 70–80 g fat** per day. Adjust portions up or down based on your personal calorie needs, activity level, and medication regimen.

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## Day 1

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Greek yogurt (150 g) + ½ cup mixed berries + 1 tbsp chia seeds + ¼ cup low‑fat granola | 320 | 38 | 18 | 9 |
| **Lunch** | Turkey & avocado wrap: 1 whole‑grain tortilla, 3 oz sliced turkey breast, ¼ avocado, lettuce, tomato, 1 tsp mustard | 380 | 42 | 28 | 12 |
| **Snack** | 1 medium apple + 1 tbsp almond butter | 190 | 22 | 4 | 9 |
| **Dinner** | Grilled salmon (4 oz) + ½ cup quinoa + roasted broccoli & carrots (1 cup) with 1 tsp olive oil | 460 | 38 | 35 | 15 |
| **Total** |  | **1,350** | **140** | **85** | **45** |

---

## Day 2

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Scrambled eggs (2) with spinach & feta, 1 slice whole‑grain toast | 300 | 30 | 20 | 12 |
| **Lunch** | Lentil soup (1 ½ cups) + side salad (mixed greens, cucumber, 1 tbsp vinaigrette) | 340 | 45 | 18 | 8 |
| **Snack** | ½ cup cottage cheese + ¼ cup pineapple chunks | 120 | 12 | 14 | 2 |
| **Dinner** | Stir‑fried chicken (3 oz) with bell peppers, snap peas, ½ cup brown rice, 1 tsp sesame oil, low‑sodium soy sauce | 460 | 48 | 32 | 12 |
| **Total** |  | **1,220** | **135** | **84** | **34** |

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## Day 3

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Overnight oats: ¼ cup rolled oats, ½ cup unsweetened almond milk, 1 tbsp flaxseed, ½ banana sliced, cinnamon | 310 | 45 | 10 | 9 |
| **Lunch** | Grilled chicken salad: 3 oz chicken breast, mixed greens, cherry tomatoes, ¼ cup chickpeas, 1 tbsp olive oil & lemon dressing | 380 | 30 | 32 | 15 |
| **Snack** | 1 small handful (≈15) roasted edamame | 100 | 8 | 9 | 4 |
| **Dinner** | Baked cod (4 oz) with herb crust, ½ sweet potato mashed, steamed green beans (1 cup) | 430 | 40 | 35 | 12 |
| **Total** |  | **1,220** | **123** | **86** | **40** |

---

## Day 4

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Smoothie: 1 cup unsweetened soy milk, ½ cup frozen mixed berries, 1 scoop plant protein, 1 tbsp peanut butter | 340 | 35 | 30 | 12 |
| **Lunch** | Veggie‑filled whole‑grain pita: hummus (2 tbsp), roasted zucchini, red pepper, arugula, 2 oz feta | 350 | 45 | 14 | 12 |
| **Snack** | 1 hard‑boiled egg + 5 baby carrots | 110 | 6 | 9 | 6 |
| **Dinner** | Turkey meatballs (4 oz) in marinara sauce, ½ cup whole‑grain spaghetti, side of sautéed spinach (1 cup) | 460 | 48 | 34 | 12 |
| **Total** |  | **1,260** | **134** | **87** | **42** |

---

## Day 5

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Veggie omelet (2 eggs, mushrooms, bell pepper, onions) + ½ grapefruit | 300 | 28 | 22 | 12 |
| **Lunch** | Quinoa & black bean bowl: ½ cup cooked quinoa, ½ cup black beans, corn (¼ cup), salsa, ¼ avocado, cilantro | 380 | 50 | 14 | 12 |
| **Snack** | 1 small pear + 10 almonds | 150 | 22 | 3 | 7 |
| **Dinner** | Grilled flank steak (4 oz) with chimichurri, roasted cauliflower (1 cup), small baked potato (½ medium) | 470 | 38 | 36 | 15 |
| **Total** |  | **1,300** | **138** | **75** | **46** |

---

## Day 6

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Cottage cheese (¾ cup) with sliced kiwi and 1 tbsp hemp seeds | 260 | 22 | 22 | 9 |
| **Lunch** | Tuna salad lettuce wraps: 3 oz canned tuna in water, 1 tbsp light mayo, diced celery, lettuce leaves, side of cherry tomatoes | 300 | 8 | 30 | 12 |
| **Snack** | 1 small orange + 1 oz cheese (e.g., cheddar) | 150 | 15 | 7 | 9 |
| **Dinner** | Chicken curry (3 oz chicken, light coconut milk, curry spices) over ½ cup brown rice, side of steamed broccoli | 460 | 45 | 34 | 13 |
| **Total** |  | **1,170** | **90** | **93** | **43** |

---

## Day 7

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|--------|
| **Breakfast** | Whole‑grain English muffin topped with 1 tbsp natural peanut butter and ½ sliced banana | 320 | 42 | 12 | 12 |
| **Lunch** | Mediterranean chickpea salad: ½ cup chickpeas, cucumber, tomato, red onion, olives, 1 tbsp feta, 1 tbsp olive oil/lemon | 380 | 38 | 12 | 18 |
| **Snack** | ¼ cup mixed nuts (unsalted) | 200 | 6 | 6 | 18 |
| **Dinner** | Baked tilapia (4 oz) with lemon‑herb seasoning, ½ cup wild rice, roasted asparagus (1 cup) | 440 | 44 | 34 | 12 |
| **Total** |  | **1,340** | **130** | **64** | **60** |

---

## Grocery List

**Produce**
- Mixed berries (fresh or frozen) – 2 cups
- Apples – 4
- Bananas – 3
- Pears – 2
- Oranges – 2
- Kiwi – 2
- Grapefruit – 1
- Avocado – 2
- Spinach – 1 bag
- Mixed greens – 2 bags
- Arugula – 1 bag
- Broccoli – 2 heads
- Carrots – 1 lb
- Bell peppers (red, yellow) – 3
- Zucchini – 2
- Snap peas – 1 lb
- Cherry tomatoes – 2 pints
- Cucumber – 2
- Red onion – 2
- Sweet potato – 2 medium
- White potato – 2 medium
- Green beans – 1 lb
- Asparagus – 1 lb
- Cauliflower – 1 head
- Lemon – 2
- Fresh herbs (parsley, cilantro) – 1 bunch each

**Proteins**
- Greek yogurt (plain, low‑fat) – 1 qt
- Eggs – 1 dozen
- Turkey breast slices – 12 oz
- Chicken breast – 2 lb
- Ground turkey or turkey meatballs – 1 lb
- Salmon fillet – 8 oz
- Cod fillet – 8 oz
- Tilapia fillet – 8 oz
- Flank steak – 8 oz
- Canned tuna in water – 2 cans
- Lentils (dry or canned) – 1 lb or 2 cans
- Black beans – 1 lb or 2 cans
- Chickpeas – 2 cans
- Cottage cheese – 1 container (low‑fat)
- Plant‑based protein powder – small container

**Grains & Starches**
- Whole‑grain tortillas – 1 pack
- Whole‑grain English muffins – 1 pack
- Whole‑grain pita bread – 1 pack
- Whole‑grain toast or bread – 1 loaf
- Rolled oats – 1 lb
- Low‑fat granola – 1 box
- Quinoa – 1 lb
- Brown rice – 1 lb
- Wild rice – ½ lb
- Whole‑grain spaghetti – ½ lb

**Dairy / Alternatives**
- Unsweetened almond milk – 1 qt
- Unsweetened soy milk – 1 qt
- Feta cheese – 4 oz
- Light mayo – 1 jar
- Light cheese (cheddar or similar) – 8 oz

**Pantry & Snacks**
- Chia seeds – 1 small bag
- Flaxseed (ground) – 1 small bag
- Hemp seeds – 1 small bag
- Almond butter – 1 jar
- Peanut butter (natural) – 1 jar
- Mixed nuts (unsalted) – 1 lb
- Edamame (roasted) – 1 bag
- Olive oil – 1 bottle
- Sesame oil – 1 small bottle
- Low‑sodium soy sauce – 1 bottle
- Marinara sauce (no added sugar) – 1 jar
- Curry paste or powder – 1 jar
- Canned pineapple (in juice) – 1 small can
- Salsa – 1 jar
- Mustard – 1 jar
- Cinnamon, pepper, herbs, spices – as needed

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## Tips for Success

1. **Portion Control** – Use a kitchen scale or measuring cups the first week to get a feel for recommended portion sizes (½ cup cooked grains, 3‑4 oz protein, 1 cup non‑starchy veg).  
2. **Carb Consistency** – Aim for similar carb amounts at each main meal (≈45 g) to keep glucose levels steady.  
3. **Fiber First** – Fill half your plate with non‑starchy vegetables; they add volume, fiber, and micronutrients without spiking carbs.  
4. **Healthy Fats** – Include a source of monounsaturated or polyunsaturated fat (olive oil, avocado, nuts) at each meal to improve satiety and help blunt post‑meal glucose rises.  
5. **Hydration** – Drink 8‑10 cups of water daily; avoid sugary drinks and limit fruit juice to ≤4 oz per day.  
6. **Meal Prep** – Cook a batch of quinoa, brown rice, and roasted vegetables on Sunday; store in the fridge for quick assembly.  
7. **Blood Glucose Monitoring** – Check your levels before meals and 1–2 hours after eating to see how the plan works for you; adjust carb portions or add a small protein snack if needed.  
8. **Flexibility** – Swap equivalent meals (e.g., salmon for grilled chicken) as long as macro targets stay similar.  
9. **Mindful Eating** – Eat slowly, chew thoroughly, and avoid distractions to better recognize fullness cues.  
10. **Consult Your Provider** – Before starting any new meal plan, discuss it with your diabetes care team, especially if you’re on insulin or other glucose‑lowering meds.  

Enjoy the variety, stay consistent, and watch your energy and glucose stay on track!