Anti-Inflammatory Diabetes Meal Plan

When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-grade inflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating more anti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.

Read More: The Top 10 Anti-Inflammatory Foods for Diabetes

In this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs.

Best Anti-Inflammatory Foods List for Diabetes

• Berries
• Spinach or other dark leafy greens
• Broccoli
• Olive oil
• Nuts and seeds
• Natural nut butters
• Oatmeal
• Greek yogurt, especially plain, unsweetened yogurt
• Kefir
• Beans and lentils
• Turmeric
• Quinoa or other whole grains
• Avocado
• Cinnamon
• Citrus fruits
• Garlic, spices and herbs
• Fish, especially fish high in omega-3 fatty acids

How to Meal-Prep Your Week of Meals:

1. Make Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5. Store in air-tight meal-prep containers (To buy: amazon.com, $30 for 5) to keep fresh for the week. Store dressing separately in leak-proof containers. (To buy: amazon.com, $4 for 4)
2. Prepare Cinnamon Roll Overnight Oats to have for breakfast on Days 2 and 3. (To buy: amazon.com, $19 for 6)

Day 1

Breakfast (266 calories, 38 g carbohydrates)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (101 calories, 27 g carbohydrates)

• 1 medium pear

Lunch (360 calories, 34 carbohydrates)

• 1 serving Green Salad with Edamame & Beets
• 1 clementine

P.M. Snack (92 calories, 3 g carbohydrates)

• 12 unsalted dry-roasted almonds

Dinner (382 calories, 50 g carbohydrates)

• 1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice

Daily Totals: 1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodium

To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast and increase to 15 almonds at P.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Breakfast (197 calories, 35 g carbohydrates)

• 1 serving Cinnamon Roll Overnight Oats

A.M. Snack (133 calories, 8 g carbohydrates)

• 1 cup nonfat plain Greek yogurt

Lunch (381 calories, 43 g carbohydrates)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (62 calories, 15 g carbohydrates)

• 1 medium orange

Dinner (415 calories, 44 g carbohydrates)

• 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette

Daily Totals: 1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodium

To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.

Day 3

Breakfast (197 calories, 35 g carbohydrates)

• 1 serving Cinnamon Roll Overnight Oats

A.M. Snack (95 calories, 25 g carbohydrates)

• 1 medium apple

Lunch (381 calories, 43 g carbohydrates)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (133 calories, 8 g carbohydrates)

• 1 cup nonfat plain Greek yogurt

Dinner (408 calories, 47 g carbohydrates)

• 1 serving Slow-Cooker Lentil, Carrot & Potato Soup
• 2 cups mixed greens
• 1 serving Olive Orange Vinaigrette

Daily Totals: 1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.

Day 4

Breakfast (266 calories, 38 g carbohydrates)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (95 calories, 25 g carbohydrates)

• 1 medium apple

Lunch (381 calories, 43 g carbohydrates)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (8 calories, 2 g carbohydrates)

• 1/2 cup sliced cucumbers
• Pinch of salt & pepper

Dinner (476 calories, 37 g carbohydrates)

• 1 serving Chickpea Salad with Broccoli & Golden Milk-Poached Chicken
• 1 serving Basic Quinoa

Daily Totals: 1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodium

To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.

Day 5

Breakfast (263 calories, 24 g carbohydrates)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 1 tsp. honey

A.M. Snack (35 calories, 9 g carbohydrates)

• 1 clementine

Lunch (381 calories, 43 g carbohydrates)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (77 calories, 21 g carbohydrates)

• 1 small apple

Dinner (458 calories, 47 g carbohydrates)

• 1 serving Quinoa-Black Bean Salad

Meal-Prep Tip: Reserve 2 servings of Quinoa-Black Bean Salad to have for lunch on Days 6 and 7.

Daily Totals: 1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.

Day 6

Breakfast (263 calories, 24 g carbohydrates)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blackberries
• 2 Tbsp. slivered almonds
• 1 tsp. honey

A.M. Snack (66 calories, 4 g carbohydrates)

• 1/2 cup nonfat plain Greek yogurt

Lunch (458 calories, 47 g carbohydrates)

• 1 serving Quinoa-Black Bean Salad

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

• 1 cup raspberries

Dinner (355 calories, 28 g carbohydrates)

• 1 serving Slow-Cooker Mediterranean Diet Stew
• 2 cups mixed greens
• 1 1/2 Tbsp. slivered almonds
• 1 serving Olive Orange Vinaigrette

Meal-Prep Tip: Prepare Cinnamon Roll Overnight Oats to have for breakfast tomorrow.

Daily Totals: 1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Peanut Butter-Banana Cinnamon Toast to A.M. snack, add 1 orange to lunch, and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 7

Breakfast (197 calories, 35 g carbohydrates)

• 1 serving Cinnamon Roll Overnight Oats

A.M. Snack (101 calories, 27 g carbohydrates)

• 1 medium pear

Lunch (458 calories, 47 g carbohydrates)

• 1 serving Quinoa-Black Bean Salad

P.M. Snack (97 calories, 11 g carbohydrates)

• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup blackberries

Dinner (362 calories, 43 g carbohydrates)

• 1 serving White Bean Soup with Tomato & Shrimp
• 1-oz. slice of whole-wheat baguette

Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving of Guacamole Chopped Salad to dinner.