Easy 3-Day Diabetes Meal Plan to Keep You Cool This Summer

Featuring simple stovetop recipes and no-cook dishes, this easy meal plan for diabetes will help to keep you feeling cool in the kitchen on those hot summer days. Yes, you can still cook on sweltering summer days-the trick is to keep things as quick and easy as possible. The simple snacks and recipes in this plan will show you how to do just that. This healthy meal plan is based on a daily target of 1,500 calories and balances carbohydrates throughout the day, with each meal containing about 45g of carbs. Maintaining a healthy diet and lifestyle are the ever-important factors that help you stay in tip-top shape and feel your best. Give this simple meal plan a try and browse through our other delicious diabetes-friendly recipes to get inspired to create your own healthy meal plan.

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How to Meal Prep for the Week Ahead

Busy mornings are made easier thanks to homemade, ready-to-go lunches.

1. Make 4 Make-Ahead Spinach & Black Freezer Burrito. Wrap each in heavy-duty foil and freeze for lunch on Day 1 and Day 3. (The burritos freeze well for up to 2 months.)

2. Make the Summer Salmon Salad and refrigerate for lunch on Day 2. Drain one 5-oz. can water-packed salmon and combine half of the can (about 1 3/4 oz.) with 1/3 cup sliced grapes, 1 Tbsp. chopped parsley, 1 Tbsp. feta cheese, 2 Tbsp. low-fat plain Greek yogurt and 3 Tbsp. sliced almonds. Refrigerate the remaining salmon separately for another use.

Mix & Match Snacks

Round out each day's calorie target and keep hunger at bay by choosing a snack or two from the list below. Each contains about 1 carb serving (15 grams carbohydrates).

• ½ whole-wheat English muffin + 1 Tbsp. natural peanut butter (163 calories, 17 g carbs)
• 6 whole-wheat crackers (1 oz.) + 2 slices deli turkey (3½ oz.) (208 calories, 21 g carbs)
• ½ cup nonfat cottage cheese + 10frozen grapes(104 calories, 14 g carbs)

Day 1

Breakfast (479 calories, 48 g carbs)

• 1 cup low-fat plain Greek yogurt
• ½ cup sliced strawberries
• 1/3 cup low-fat granola
• 2 Tbsp. sliced almonds
• 2 Tbsp. sunflower seeds

Lunch (513 calories, 52 g carbs)

• 1 serving Make-Ahead Spinach & Black Freezer Burrito
• ½ apple + 1 Tbsp. peanut butter

To heat burrito in the microwave: Unwrap and place on a microwave-safe plate. Cover with a paper towel and microwave on High until steaming hot throughout, 1 to 2 minutes.

Dinner (502 calories, 38 g carbs)

• 1 serving Open-Face Italian Chicken Sandwiches with Avocado Slaw

Daily Totals: 1,494 calories, 90 g protein, 138 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,484 mg sodium

Day 2

Breakfast (479 calories, 48 g carbs)

• 1 cup low-fat plain Greek yogurt
• ½ cup sliced strawberries
• 1/3 cup low-fat granola
• 2 Tbsp. sunflower seeds
• 2 Tbsp. sliced almonds

Lunch (529 calories, 51 g carbs)

Salmon Salad Sandwich + Black Bean Salad

• 1 slice whole-wheat bread topped with Summer Salmon Salad (see Meal Prep Notes)
• Black Bean Salad: 1 chopped plum tomato + ¼ cup black beans + 1 tsp. each olive oil, white-wine vinegar, and tahini, and 1/8 tsp. each ground pepper and salt

Dinner (415 calories, 30 g carbs)

• 1 serving Spinach-Mushroom Frittata with Avocado Salad

Daily Totals: 1,423 calories, 83 g protein, 130 g carbohydrates, 25 g fiber, 67 g fat, 14 g saturated fat, 1,655 mg sodium

Day 3

Breakfast (442 calories, 51 g carbs)

• ½ cup rolled oats cooked with ½ cup each water and low-fat milk
• 1 sliced stone fruit (such as peach, plum, or apricot)
• ¼ cup pepitas (pumpkin seeds)

Lunch (513 calories, 51 g carbs)

• 1 serving Make-Ahead Spinach & Black Freezer Burritos
• ½ apple + 1 Tbsp. peanut butter

Dinner (528 calories, 42 g carbs)

• 1 serving Lemon-Tahini Couscous with Chicken & Vegetables

Daily Totals: 1,483 calories, 84 g protein, 144 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,315 mg sodium

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