7-Day Easy Diabetes-Friendly Meal Plan for Summer

Day 1

Breakfast (339 calories, 41g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (374 calories, 35g carbs)

P.M. Snack (301 calories, 35g carbs)

Dinner (421 calories, 31g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 115g protein, 164g carbohydrate, 30g fiber, 1,556mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Increase to 1 cup sliced strawberries at lunch and add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 2

Breakfast (443 calories, 41g carbs)

A.M. Snack (222 calories, 33g carbs)

• 1 cup edamame, in pods
• ½ cup blueberries

Lunch (451 calories, 41g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (459 calories, 36g carbs)

Daily Totals: 1,794 calories, 67g fat, 13g saturated fat, 146g protein, 174g carbohydrate, 33g fiber, 1,525mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl.

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

Day 3

Breakfast (443 calories, 41g carbs)

A.M. Snack (109 calories, 18g carbs)

Lunch (437 calories, 38g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (591 calories, 44g carbs)

Daily Totals: 1,799 calories, 75g fat, 13g saturated fat, 126g protein, 163g carbohydrate, 34g fiber, 1,958mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 4

Breakfast (443 calories, 41g carbs)

A.M. Snack (254 calories, 20g carbs)

• ¼ cup dry-roasted unsalted almonds
• ½ cup cherries

Lunch (437 calories, 38g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (431 calories, 51g carbs)

Daily Totals: 1,785 calories, 75g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 37g fiber, 1,455mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit clementine at lunch.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 5

Breakfast (443 calories, 41g carbs)

A.M. Snack (279 calories, 26g carbs)

• ¼ cup dry-roasted unsalted almonds
• ¾ cup cherries

Lunch (466 calories, 45 carbs)

P.M. Snack (109 calories, 18g carbs)

Dinner (500 calories, 37g carbs)

Daily Totals: 1,797 calories, 82g fat, 13g saturated fat, 110g protein, 167g carbohydrate, 33g fiber, 1,781mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 6

Breakfast (443 calories, 41g carbs)

A.M. Snack (156 calories, 11g carbs)

• ½ cup sliced cucumber
• ¼ cup hummus

Lunch (388 calories, 36g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (416 calories, 45g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,798 calories, 89g fat, 13g saturated fat, 104g protein, 165g carbohydrate, 41g fiber, 1,421mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the P.M. snack.

Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.

Day 7

Breakfast (339 calories, 41g carbs)

A.M. Snack (101 calories, 7g carbs)

Lunch (388 calories, 36g carbs)

P.M. Snack (301 calories, 35g carbs)

Dinner (431 calories, 44g carbs)

Evening Snack (216 calories, 18g carbs)

• ¼ cup dry-roasted unsalted shelled pistachios
• ¾ cup slices strawberries

Daily Totals: 1,775 calories, 79g fat, 16g saturated fat, 107g protein, 182g carbohydrate, 35g fiber, 1,752mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and change the A.M. snack to 1 serving Cottage Cheese Snack Jar.

Health Benefits of this Diabetes-Friendly Plan

• Moderately-Low Carb: This meal plan is moderately-low in carbohydrates, with about 40 percent of the total calories coming from carbohydrates instead of the 45 to 65 percent of calories from carbohydrates recommended by the Dietary Guidelines for Americans. We also spread the total carbohydrates out fairly evenly between the days meals and snacks, which can help promote more stable blood sugar levels. If you have high blood sugar levels, you may think you have to drastically cut back on carbohydrates but that’s often not necessary or sustainable. For many, slightly reducing carbohydrates and focusing on protein and fiber, in addition to other lifestyle changes, can help support healthy blood sugar levels. How many carbohydrates you should eat in a day can depend on several factors, including body size and activity. If you’re struggling to manage your blood sugar, consider reaching out to your health care provider for additional guidance.
• Fiber-Rich: Each day provides at least 30 grams of fiber, which is a type of indigestible carbohydrate that can slow glucose absorption and support healthy blood sugar levels. Fiber can also improve gut health, help you feel full and reduce cholesterol levels. Fiber is found in whole grains, fruits, vegetables, nuts and seeds.
• High Protein: Each day provides at least 104 grams of protein. Protein can help you feel full and reduce blood sugar spikes by lowering glucose absorption in the body. We made sure to pair protein-rich foods, like fish, eggs, yogurt, cottage cheese, nuts and poultry with foods that contain carbohydrates. Pairing protein with carbohydrates can help stabilize blood sugar levels and prevent extreme highs and lows. 
• Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with heart-health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Saturated fat may raise LDL, often referred to as “bad” cholesterol, which can increase the risk of developing heart disease.