5-Day Diabetes Meal Plan for Summer

Yes, it's possible to eat deliciously with diabetes-especially in the summer when fruits and vegetables are ripe and in season. If you're feeling overwhelmed by the idea of planning your meals, try following a meal plan for a few days to see what a healthy eating plan should look like. This 5-day meal plan, based on a daily target of 1,500 calories and 165 grams carbs, features in-season fruits and vegetables, healthy fats and lean protein to promote weight loss and help you stabilize your blood sugar.

Related: Best Healthy Foods for Diabetes

• We've included whole-grain carbohydrates to help keep you satisfied.
• We cut back on saturated fats and sodium, which may negatively impact health.
• The carbohydrates are balanced throughout the day with a goal of 3-4 carb servings (45-60 grams of carbohydrates) at each meal.
• Each snack contains about 1 carb serving (15 grams of carbohydrates).
• We've even saved room for dessert and drinks so you have healthy options when you have a craving.

See All of Our Healthy Diabetes Meal Plans

How many daily calories should you aim for? Talk to your doctor or dietitian to determine what's right for you based on your age, activity level and weight-loss goals. In this plan, the calorie and carbohydrate totals are listed next to each meal and snack so you can swap in foods with similar nutrition as you like. And don't forget about leftovers! Save yourself some time by trading a lunch recipe for last night's dinner. Mix up your routine with these easy and delicious recipes that will have you out of the kitchen-and enjoying all that summer has to offer.

• 1 serving Strawberry-Orange Breakfast Cakes
• 1 clementine

• 2 carrots
• ¼ cup hummus

• 1 serving Tomato Salad with Lemon-Basil Vinaigrette
• Avocado Toast (1 slice whole-wheat toast + ½ avocado, mashed + 1 tsp. Sriracha)

• 10 unsalted almonds
• 1 cup raspberries

• 1 serving Chipotle Chicken Satay with Grilled Vegetables
• 1/2 cup brown rice

Daily Total: 1,355 calories, 145 g carbohydrates

• 1¼ cups nonfat plain Greek yogurt
• ¾ cup raspberries
• 2 Tbsp. walnuts
• 1 tsp. honey

• 2 celery stalks
• 1 Tbsp. unsalted peanut butter
• 1 clementine

• 1 serving Pulled Chicken & Pickled Veggie Wraps
• 1 cup strawberries

• 5 whole-wheat crackers
• 1 oz. reduced-fat Cheddar cheese

• 1 serving Better-Than-Takeout Burgers with Sweet Potato Fries

Daily Total: 1,357 calories, 143 g carbohydrates

• 1 serving Coconut-Cashew Breakfast Bites
• 1 clementine

• 1 cup sugar snap peas
• ¼ cup hummus

• 1 serving Grilled Salmon Salad with Raspberry Vinaigrette
• 2 carrots

• 10 unsalted almonds
• 1 peach

• 1 serving Sheet Pan Orange-Apricot Drumsticks
• 1 cup mixed greens
• 1 Tbsp. balsamic vinegar

Daily Total: 1,323 calories, 156 g carbohydrates

• 1¼ cups nonfat plain Greek yogurt
• 1 cup sliced strawberries
• 2 Tbsp. walnuts
• 1 tsp. honey

• 1 Tbsp. unsalted peanut butter
• 2 carrots

• 1 serving Chicken Potpie with Cauliflower Topping
• 2 clementines

• ¼ cup part-skim mozzarella cheese
• 3 sliced tomatoes
• Basil leaves

• 1 serving Broccolini, Chicken Sausage & Orzo Skillet
• ½ cup raspberries

Daily Total: 1,314 calories, 150 g carbohydrates

• 1 slice whole-wheat toast
• 1 Tbsp. unsalted peanut butter
• 1 sliced banana

• 1 cup raw green beans
• ¼ cup hummus

• 1 serving BLT Pizza

• 1 hard-boiled egg
• 5 whole-wheat crackers

• 1 serving Raspberry-Pineapple Fish Tacos
• 1/4 cup low-sodium canned black beans

Daily Total: 1,351 calories, 174 g carbohydrates

It's important to stay hydrated, especially in the summer. Sip water throughout each day, and choose from these other low-carbohydrate drink options.

Coffee + 2 tsp. 1% milk: 6 calories, 1 g carbohydrates

1% Milk (8 oz.): 102 calories, 12 g carbohydrates

Raspberry Ginger Lime Seltzer: 21 calories, 5.5 g carbohydrates

We made room for dessert! Choose one occasionally to satisfy a craving.

Key Lime Mason Jar Cheesecakes: 118 calories, 16 g carbohydrates

Blueberry-Swirl Buttermilk Ice Cream: 122 calories, 19 g carbohydrates

Note: This meal plan is controlled for calories, carbohydrates, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health care provider about altering this meal plan to better suit your individual health needs.