3-Day Diabetes Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

In this healthy 3-day meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.

3-Day Diabetes Meal Plan: 1,200 Calories

Healthy eating is the cornerstone of diabetes management and can make all the difference in balancing your blood sugar and preventing the long-term effects of diabetes. In this healthy three-day meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple. Meals and snacks feature fiber-rich complex carbohydrates (like whole grains, fruits and vegetables), lean protein and healthy fats while limiting refined carbs (like white bread, white rice and added sugars), saturated fats and sodium—a combination recommended for diabetes.

Related: How One Woman Reversed Her Diabetes Through Healthy Eating & Exercise

The carbohydrates are balanced throughout the day, with each meal containing 2-3 carb servings (30-45 grams of carbohydrates) and each snack containing around 1 carb serving (15 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be restrictive or complicated—this meal plan proves you can still enjoy delicious foods while keeping your blood sugar balanced.

Day 1

Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Breakfast (303 calories, 25 g carbs)

• 1 serving Avocado-Egg Toast
• 1/2 cup raspberries

Diabetes Tip: The carbohydrate and fiber content of store-bought breads can vary greatly. Aim for a bread that delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.

A.M. Snack (62 calories, 15 g carbs)

• 1 medium orange

Lunch (363 calories, 36 g carbs)

• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 6 seeded crackers
• 2 Tbsp. hummus

Diabetes Tip: Beans deliver a combination of a fiber, carbs and protein—a mix that helps to keep blood sugar balanced and helps you feel more satisfied.

P.M. Snack (75 calories, 13 g carbs)

• 1/2 cup blueberries
• 1/4 cup nonfat plain Greek yogurt

Dinner (416 calories, 47 g carbs)

• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup steamed green beans
• 1 serving Easy Whole-Wheat Couscous
• 1 tsp. olive oil
• 1 Tbsp. sliced almonds
• 1 Tbsp. chopped fresh parsley

Combine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.

Daily Totals: 1,219 calories, 63 g protein, 136 g carbohydrates, 34 g fiber, 52 g fat, 8 g sat. fat, 1,280 mg sodium.

 

Day 2

Roast Chicken with Parmesan-Herb Sauce

Breakfast (251 calories, 35 g carbs)

• 1 serving Yogurt with Blueberries & Honey
• 2 Tbsp. muesli

Diabetes Tip: Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt—this allows you to control the amount of sugar you're getting. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.

A.M. Snack (62 calories, 12 g carbs)

• 2 cups air-popped popcorn seasoned with salt to taste (1/8 tsp.)

Lunch (357 calories, 41 g carbs)

• 1 serving Tuna, White Bean & Dill Salad
• 1 medium orange

P.M. Snack (64 calories, 15 g carbs)

• 1 cup raspberries

Dinner (489 calories, 39 g carbs)

• 1 serving Roast Chicken with Parmesan-Herb Sauce

Diabetes Tip: Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.

Daily Totals: 1,223 calories, 85 g protein, 142 g carbohydrates, 27 g fiber, 35 g fat, 6 g sat. fat, 1,342 mg sodium.

 

Day 3

Chipotle Ranch Egg Salad Wraps

Breakfast (280 calories, 44 g carbs)

• 1/2 cup rolled oats cooked in 1/4 cup 2% milk and 3/4 cup water
• 1/2 medium apple, chopped
• 1 Tbsp. unsalted almonds, chopped
• Ground cinnamon

Top oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)

Diabetes Tip: Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content—instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you're feeling rushed in the mornings, try this recipe for overnight oats that can be heated up in the microwave or pull out your crock pot to make a bigger batch of creamy oats.

A.M. Snack (90 calories, 23 g carbs)

• 1/2 medium apple, sliced
• 1/2 cup blueberries

Lunch (256 calories, 25 g carbs)

• 1 serving Chipotle Ranch Egg Salad Wraps

P.M. Snack (116 calories, 14 g carbs)

• 6 seeded crackers
• 2 Tbsp. hummus

Dinner (468 calories, 28 g carbs)

• 1 serving Pork Paprikash with Cauliflower "Rice"
• 2 cups mixed salad greens dressed with 2 Tbsp. Citrus Vinaigrette

Diabetes Tip: While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.

Daily Totals: 1,210 calories, 56 g protein, 135 g carbohydrates, 33 g fiber, 53 g fat, 9 g sat. fat, 1,498 mg sodium.

 

WATCH: How to Make Roast Chicken with Parmesan-Herb Sauce

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