5-Day Diabetes Meal Plan for Weight Loss

By: Caitlyn Diimig

Lose weight and keep you blood sugar steady with this healthy 5-day diabetes meal plan.

Lose weight and keep your blood sugar steady with this healthy 5-day diabetes diet meal plan. Each of the five days offer healthy meals and snacks that are balanced for carbohydrates, protein and fiber to help keep you blood sugar steady as you cut calories to lose weight. Each meal contains 2-3 carb servings (30-45 grams of carbohydrates) and each snack is around 1 carb serving (15 grams of carbohydrates). Aim to keep your daily calorie total at 1,500 calories, which will put you on track to lose a healthy 1 to 2 pounds per week. We kept the days in this plan slightly under 1,500 calories so you'd have the freedom to add in a beverage of your choice or a diabetes-friendly dessert. And don't forget to stay hydrated! Aim for 64 oz. of water every day. With the healthy meals and snacks in this plan, losing weight with diabetes is a delicious and simple endeavor.

Looking for more? Don't miss our 7-Day Diabetes Meal Plan

Day 1

rainbow frittata

Breakfast

• 1 serving Rainbow Frittata
• 1 slice whole-wheat toast
• 1 Tbsp. reduced-sugar jelly

Snack

• 1 medium banana
• 1 Tbsp. peanut butter

Lunch

• 1 serving Spicy Thai Noodles

Snack

• 1 low-fat cheese stick
• 1 cup raspberries

Dinner

• 1 serving Greek Chicken with Roasted Spring Vegetables

Daily Total: 1,359 calories, 136 g carbohydrates

 

Day 2

meatballs with roasted green beans and potatoes

Breakfast

• 1 whole-wheat English muffin half
• 1/4 avocado, mashed
• 1 over-easy egg
• 1/2 cup grapes

Snack

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

Lunch

• 1 serving Strawberry Arugula Salad
• 6 oz. light vanilla Greek yogurt

Snack

• 1/4 cup hummus
• 1 cup carrot sticks

Dinner

• 1 serving Meatballs with Roasted Green Beans and Potatoes
• 1 cup raspberries

Daily Total: 1,244 calories, 146 g carbohydrates

 

Day 3

shrimp stir fry

Breakfast

• 1 hard-cooked egg
• 1 serving Cherry-Mocha Smoothie

Snack

• 1 wedge light Swiss spreadable cheese
• 7 reduced-fat wheat crackers
• 1/2 cup grapes

Lunch

• 1 serving Springtime Cacio e Pepe
• 1 cup carrot sticks
• 1 Tbsp. light ranch dressing

Snack

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

Dinner

• 1 serving Shrimp and Pea Pod Stir-Fry
• 1 cup whole strawberries

Daily Total: 1,336 calories, 160 g carbohydrates

 

Day 4

chipotle beef tacos with tomato avocado pico de gallo

Breakfast

• 1 whole-wheat English muffin half
• 1/4 avocado, mashed
• 1 over-easy egg
• 1/2 cup grapes

Snack

• 1 cup carrot sticks
• 1 Tbsp. light ranch dressing

Lunch

• 1 serving Thai-Style Salad
• 1 medium banana

Snack

• 1/4 cup hummus
• 1 cup green bell pepper strips

Dinner

• 1 serving Chipotle Beef Tacos
• 1 serving Mexican Street Corn
• 1 serving Tangy Pepper Salad

Daily Total: 1,389 calories, 162 g carbohydrates

 

Day 5

Spicy Chicken and Snow Pea Skillet

Breakfast

• 1 cup oatmeal (prepared with water)
• 1 Tbsp. peanut butter
• 1/2 cup blueberries

Snack

• 1 cup grapes
• 1 low-fat mozzarella cheese stick

Lunch

• 1 serving Bacon Ranch Salad
• 1 cup whole strawberries

Snack

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

Dinner

• 1 serving Spicy Chicken and Snow Pea Skillet
• 1 cup raspberries

Daily Total: 1,288 calories, 142 g carbohydrates

 

WATCH: What Does a 1-Day Diabetes Meal Plan Look Like?

Don't Miss!
See All of Our Healthy Diabetes Meal Plans
The Best 7-Day Diabetes Meal Plan
Healthy Diabetic Recipes
The Best 30-Day Diabetes Diet Plan
1-Day 1,500-Calorie Diabetes Meal Plan for Weight Loss