Sample Meal Plan For Diabetes


Below is a sample meal plan containing about 45 grams of carbohydrate per meal. Remember that everyone responds differently to carbohydrate types and amounts.

To assess how your loved one’s food choices are effecting their sugars, test their blood sugar 2 hours after a start of the meal. Remember to check with your doctor about blood sugar targets.

Option 1

3 large egg whites
½ cup non-starchy vegetable (spinach, tomatoes, peppers, onion, mushroom, etc)
1 oz low fat cheese or 1/3 avocado
2 slices whole grain bread (keep at about 70-80 calories per slice) or 1 whole grain wrap or 1 whole grain English muffin or sandwich thin
1 small piece of fruit

Option 2
Smoothie Recipe

8 oz low-fat or skim milk
1 tablespoon flaxseed oil or 1 tablespoon ground flaxseed meal (this will boost fiber)
1 cup berries
4 oz low-fat Greek yogurt

Option 3
1 cup cooked oatmeal (plain made with water )
1 tablespoon chopped walnuts
1 ¼ cup strawberries (or ½ banana, or 1 small piece of fruit cut into small pieces)
*Tip: using frozen fruit can add sweetness (choose frozen fruit with no sugar added)


Option 1
1.5 cups lettuce
3-4oz grilled chicken or 1 hard boiled egg and 2 whites or 3-4 oz of tuna, shrimp, turkey, or other fish
½ cup tomatoes
½ cup cucumber (or any other vegetables you like)
½ cup beans (any variety)
1 slice whole wheat bread or 5 triscuits
1 tablespoon oil based salad dressing (if you need extra dressing add more vinegar)

Option 2

2 slices whole grain bread
4 slices of thin turkey breast (low sodium when possible)
lettuce, tomato, peppers, or other vegetable
mustard or teaspoon of oil based dressing
1 small piece of fruit

Option 3
1 cup of low-sodium broth based soup – chicken with vegetable, minestrone, etc
½ turkey, ham or roast beef sandwich made on whole grain bread, lettuce, tomato with hot peppers (2 slices of protein)
1 small piece of fruit

Afternoon Snack

Option 1
carrot sticks with 2 tablespoons hummus or any other cut-up vegetables
Option 2
10 almonds with 1 apple

Option 3
1 snack bar

*Note: try to make dinner one of your lighter meals.

3oz of protein (broiled, baked or grilled with minimal fat) such as pork, turkey, chicken, lean beef, fish, shellfish
1 cup of any grain – preferably whole grain like brown rice, whole wheat pasta, quinoa, barley, bulgar, millet, whole wheat couscous OR 1 medium baked sweet potato OR 1 cup of beans
1-2 cups of steamed, sauteed, or roasted vegetables made with herbs, oil, and garlic