# 7-Day Diabetic-Friendly Meal Plan  

**Intro & Approach**  
Managing blood glucose while enjoying tasty, balanced meals is possible with the right food choices, portion control, and timing. This 7‑day plan emphasizes:

* **Low‑glycemic carbohydrates** (whole grains, legumes, non‑starchy veg)  
* **Lean protein** (poultry, fish, tofu, low‑fat dairy, eggs)  
* **Healthy fats** (olive oil, nuts, avocado)  
* **Consistent carbohydrate distribution** (≈45‑60 g carbs per main meal, ≤15 g per snack)  
* **Fiber‑rich foods** to blunt post‑meal glucose spikes  

All meals are designed for an average adult (≈1,800–2,000 kcal/day) with a macronutrient split of ~45 % carbs, 25 % protein, 30 % fat. Adjust portions up or down based on personal calorie goals, activity level, and medication regimen.  

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## Day 1  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Greek yogurt (¾ cup) + ½ cup mixed berries + 1 tbsp chia seeds + ¼ cup rolled oats | 320 | 45 | 20 | 9 |
| **Lunch** | Grilled chicken salad: 4 oz chicken breast, mixed greens, ½ cup cherry tomatoes, ¼ avocado, 1 tbsp olive oil & lemon dressing, ½ cup quinoa | 420 | 48 | 35 | 13 |
| **Snack** | 1 small apple + 10 almonds | 150 | 18 | 3 | 7 |
| **Dinner** | Baked salmon (4 oz) with herb rub, ½ cup brown rice, 1 cup roasted broccoli, 1 tsp olive oil | 460 | 45 | 32 | 15 |
| **Total** |  | **1,350** | **156** | **90** | **44** |

---

## Day 2  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Veggie omelet (2 eggs + ½ cup spinach + ¼ cup diced bell pepper) + 1 slice whole‑grain toast | 340 | 30 | 22 | 15 |
| **Lunch** | Turkey & hummus wrap: 3 oz sliced turkey, 2 tbsp hummus, lettuce, tomato in a 1‑whole‑grain tortilla, side of carrot sticks | 380 | 38 | 28 | 12 |
| **Snack** | ½ cup cottage cheese + ¼ cup sliced cucumber | 100 | 5 | 13 | 3 |
| **Dinner** | Stir‑fried tofu (4 oz) with 1 cup mixed non‑starchy veg, ½ cup cooked farro, 1 tbsp low‑sodium soy sauce, 1 tsp sesame oil | 440 | 50 | 24 | 14 |
| **Total** |  | **1,260** | **123** | **87** | **44** |

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## Day 3  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Smoothie: ½ cup unsweetened almond milk, ½ cup frozen berries, 1 scoop whey protein, 1 tbsp ground flaxseed | 300 | 30 | 28 | 9 |
| **Lunch** | Lentil soup (1½ cups) + side salad with 1 tsp olive oil vinaigrette | 350 | 45 | 18 | 10 |
| **Snack** | 1 small pear + 1 string cheese (low‑fat) | 150 | 22 | 7 | 5 |
| **Dinner** | Grilled lean pork chop (4 oz), ½ sweet potato (baked), 1 cup steamed green beans, 1 tsp butter | 460 | 45 | 30 | 15 |
| **Total** |  | **1,260** | **142** | **83** | **39** |

---

## Day 4  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Overnight oats: ¼ cup rolled oats, ½ cup unsweetened soy milk, 1 tbsp peanut butter, ¼ cup diced apple, cinnamon | 340 | 45 | 12 | 13 |
| **Lunch** | Tuna salad: 3 oz canned tuna in water, 1 tbsp Greek yogurt, celery, dill, served over mixed greens, ½ cup chickpeas | 380 | 35 | 35 | 12 |
| **Snack** | 1 hard‑boiled egg + 5 baby carrots | 110 | 6 | 9 | 6 |
| **Dinner** | Turkey meatballs (4 oz) in marinara sauce, ½ cup whole‑wheat spaghetti, side of sautéed zucchini (1 tsp olive oil) | 460 | 48 | 30 | 14 |
| **Total** |  | **1,290** | **134** | **86** | **45** |

---

## Day 5  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | 2 scrambled eggs with ¼ cup black beans, salsa, and 1 small corn tortilla | 320 | 35 | 22 | 12 |
| **Lunch** | Grilled shrimp (4 oz) over mixed greens, ½ cup quinoa, ¼ cup mango cubes, lime‑cilantro dressing | 380 | 42 | 28 | 10 |
| **Snack** | ½ cup edamame (steamed, unsalted) | 100 | 9 | 9 | 4 |
| **Dinner** | Baked chicken thigh (skinless, 4 oz) with rosemary, ½ cup mashed cauliflower, 1 cup roasted Brussels sprouts, 1 tsp olive oil | 460 | 30 | 35 | 16 |
| **Total** |  | **1,260** | **116** | **94** | **42** |

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## Day 6  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Whole‑grain English muffin, 1 tbsp almond butter, ½ sliced banana | 340 | 45 | 10 | 12 |
| **Lunch** | Chicken Caesar salad (4 oz grilled chicken, romaine, 1 tbsp light Caesar dressing, 1 tbsp grated Parmesan, ½ cup roasted chickpeas) | 380 | 30 | 35 | 15 |
| **Snack** | 1 cup sliced strawberries + 2 tbsp low‑fat ricotta | 120 | 12 | 8 | 5 |
| **Dinner** | Beef and vegetable kebabs (4 oz lean sirloin, bell pepper, onion, mushroom) grilled, ½ cup barley, side of tzatziki (2 tbsp) | 460 | 45 | 30 | 14 |
| **Total** |  | **1,300** | **132** | **83** | **46** |

---

## Day 7  

| Meal | Menu | Calories | Carbs (g) | Protein (g) | Fat (g) |
|------|------|----------|-----------|-------------|---------|
| **Breakfast** | Chia pudding: 3 tbsp chia seeds, ¾ cup unsweetened almond milk, ½ tsp vanilla, ¼ cup sliced kiwi | 300 | 30 | 10 | 15 |
| **Lunch** | Veggie‑packed chili: ½ cup kidney beans, ½ cup black beans, ½ cup diced tomatoes, ¼ cup corn, spices, served with ¼ cup shredded low‑fat cheese | 380 | 48 | 22 | 9 |
| **Snack** | 1 small orange + 10 walnuts | 150 | 15 | 3 | 10 |
| **Dinner** | Grilled cod (4 oz) with lemon‑herb drizzle, ½ cup wild rice, 1 cup steamed asparagus, 1 tsp butter | 460 | 45 | 35 | 13 |
| **Total** |  | **1,290** | **138** | **70** | **47** |

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## Grocery List  

**Proteins**  
- Greek yogurt (plain, low‑fat) – 2 cups  
- Chicken breast (skinless) – 1 lb  
- Salmon fillet – 4 oz  
- Turkey slices – 8 oz  
- Lean pork chop – 4 oz  
- Canned tuna in water – 1 can  
- Tofu firm – 14 oz  
- Shrimp (peeled) – 4 oz  
- Lean ground turkey – ½ lb  
- Eggs – 12  
- Low‑fat cottage cheese – ½ cup  
- Whey or plant protein powder – 1 scoop  
- Low‑fat ricotta – ½ cup  
- Low‑fat string cheese – 2 sticks  
- Beef sirloin (lean) – 4 oz  
- Cod fillet – 4 oz  

**Whole Grains & Starches**  
- Rolled oats – 1 cup  
- Whole‑grain bread or toast – 1 loaf  
- Whole‑grain tortillas – 4  
- Whole‑grain English muffins – 2  
- Quinoa – 1 ½ cup (dry)  
- Brown rice – ½ cup (dry)  
- Farro – ½ cup (dry)  
- Wild rice – ½ cup (dry)  
- Whole‑wheat spaghetti – ½ cup (dry)  
- Barley – ½ cup (dry)  
- Sweet potato – 1 medium  

**Legumes & Beans**  
- Black beans (canned, low‑sodium) – 1 cup  
- Chickpeas (canned) – 1 ½ cup  
- Lentils (dry) – ½ cup  
- Kidney beans (canned) – ½ cup  
- Edamame (shelled, frozen) – ½ cup  

**Fruits**  
- Mixed berries (fresh or frozen) – 2 cups  
- Apple – 2 small  
- Pear – 1  
- Banana – 2 small  
- Mango – ¼ cup  
- Kiwi – 1  
- Strawberries – 1 cup  
- Orange – 1 small  

**Vegetables**  
- Spinach – 1 bag  
- Mixed salad greens – 2 bags  
- Bell peppers – 3  
- Cherry tomatoes – 1 pint  
- Cucumber – 2  
- Carrots – 1 lb  
- Broccoli – 2 heads  
- Zucchini – 2  
- Green beans – 1 lb  
- Brussels sprouts – 1 lb  
- Asparagus – 1 lb  
- Onions – 2  
- Garlic – 1 bulb  
- Avocado – 1  

**Dairy & Alternatives**  
- Unsweetened almond milk – 1 qt  
- Unsweetened soy milk – 1 qt  
- Low‑fat cheese (shredded) – ½ cup  
- Light Caesar dressing – 1 jar  

**Pantry & Condiments**  
- Olive oil – 1 fl oz  
- Sesame oil – 1 fl oz  
- Peanut butter (no added sugar) – 1 jar  
- Almond butter – 1 jar  
- Chia seeds – 1 bag  
- Ground flaxseed – 1 bag  
- Low‑sodium soy sauce – 1 bottle  
- Hummus – 1 container  
- Marinara sauce (no added sugar) – 1 jar  
- Herbs & spices (cinnamon, rosemary, thyme, cumin, chili powder, paprika, dill, lemon zest)  

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## Tips for Success  

1. **Portion Control** – Use a kitchen scale or measuring cups for the first week to get a feel for appropriate serving sizes, especially for grains and starchy vegetables.  
2. **Carb Counting** – Aim for 45‑60 g carbs per main meal and ≤15 g per snack. Adjust fruit portions or grain servings if your personal target differs.  
3. **Fiber First** – Fill half your plate with non‑starchy vegetables; they add volume, fiber, and micronutrients without spiking glucose.  
4. **Balanced Snacks** – Pair a small carb source (fruit, whole‑grain cracker) with protein or healthy fat (nuts, cheese, Greek yogurt) to blunt post‑snack glucose rise.  
5. **Hydration** – Drink water throughout the day; limit sugary drinks and limit alcohol (if consumed, keep to ≤1 standard drink with food).  
6. **Meal Prep** – Cook a batch of quinoa, brown rice, and roasted vegetables on Sunday; store in portion‑size containers for quick assembly.  
7. **Monitor & Adjust** – Check blood glucose 1‑2 hours after meals for the first few days. If spikes are frequent, reduce carb portions or add extra non‑starchy veg.  
8. **Seasonings Over Salt** – Use herbs, spices, citrus, and vinegar for flavor while keeping sodium low.  
9. **Mindful Eating** – Eat slowly, chew thoroughly, and avoid distractions to better gauge satiety signals.  

Enjoy the variety, stay consistent, and feel confident that these meals support stable blood sugar while delivering flavor and nutrition!