The Best 30-Day Diabetes Diet Plan

Updated January 06, 2020
Getting dinner on the table is easier when it's already planned out for you. Enjoy a month off from meal planning with 30 days of delicious, diabetes-friendly dinners to help you keep your blood sugar levels in check. The recipes in this plan limit carbohydrates, saturated fat and sodium—factors that can negatively impact your diabetes if you eat too much—and can still be enjoyed by the whole family. Managing diabetes never tasted so good!
Start Slideshow

1 of 30

Day 1: Chicken & Vegetable Penne with Parsley-Walnut Pesto

View Recipe this link opens in a new tab

Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

Advertisement
Advertisement

2 of 30

Day 2: Spinach, Apple & Chicken Salad with Poppy Seed Dressing & Cheese Crisps

View Recipe this link opens in a new tab

Swap out store-bought for this tangy homemade buttermilk and poppy seed dressing to take this healthy salad recipe to the next level. For an even more impressive meal, make your own crunchy cheese crisps in a snap, using phyllo dough, for a delicious accompaniment to this dinner salad. Make extra dressing to keep on hand for other salads throughout the week.

3 of 30

Day 3: Hazelnut-Parsley Roast Tilapia

View Recipe this link opens in a new tab

Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.

Advertisement

4 of 30

Day 4: Charred Vegetable & Bean Tostadas with Lime Crema

View Recipe this link opens in a new tab

Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.

5 of 30

Day 5: Pistachio-Crusted Baked Trout

View Recipe this link opens in a new tab

Finely chopped pistachios take center stage in this baked fish recipe. Toasted seeds are mixed with the pistachios to create a fragrant and crunchy crust which nicely compliments the tender fish.

6 of 30

Day 6: Pork Medallions with Cranberry-Onion Relish

View Recipe this link opens in a new tab

Pork tenderloin is a great choice for dinner when it's thinly sliced into quick-cooking medallions. A tart cranberry and onion relish adds delicious taste to each bite of this 30-minute entree.

Advertisement
Advertisement
Advertisement

7 of 30

Day 7: Lemon Chicken & Rice

View Recipe this link opens in a new tab

This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish.

8 of 30

Day 8: Pumpkin Seed Salmon with Maple-Spice Carrots

View Recipe this link opens in a new tab

Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.

9 of 30

Day 9: Salmon Couscous Salad

View Recipe this link opens in a new tab

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.

Advertisement
Advertisement
Advertisement

10 of 30

Day 10: Vegan Cauliflower Fettuccine Alfredo with Kale

View Recipe this link opens in a new tab

In this date-night-worthy vegan fettucine alfredo recipe, cooked cauliflower transforms into a rich, luscious sauce when it's blended with softened cashews. A high-speed blender will give you the creamiest results. Opt for whole-wheat fettucine to add fiber to the vegan pasta recipe.

11 of 30

Day 11: Curried Sweet Potato & Peanut Soup

View Recipe this link opens in a new tab

In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

12 of 30

Day 12: Spinach & Strawberry Salad with Poppy Seed Dressing

View Recipe this link opens in a new tab

Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad. To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.

Advertisement
Advertisement
Advertisement

13 of 30

Day 13: Slow-Cooked Pork Tacos with Chipotle Aioli

View Recipe this link opens in a new tab

Follow this pork taco recipe as is to serve four and you'll have enough shredded pork leftover to make it again next week. It's so good, however, that we recommend doubling the rest of the ingredients and inviting over four more friends to enjoy everything right away!

14 of 30

Day 14: Tofu & Snow Pea Stir-Fry with Peanut Sauce

View Recipe this link opens in a new tab

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

15 of 30

Day 15: Chicken & Sun-Dried Tomato Orzo

View Recipe this link opens in a new tab

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

Advertisement
Advertisement
Advertisement

16 of 30

Day 16: Easy Pea & Spinach Carbonara

View Recipe this link opens in a new tab

Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

17 of 30

Day 17: Hearty Tomato Soup with Beans & Greens

View Recipe this link opens in a new tab

Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

18 of 30

Day 18: Curried Chickpea Stew

View Recipe this link opens in a new tab

Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

Advertisement
Advertisement
Advertisement

19 of 30

Day 19: Pork & Green Chile Stew

View Recipe this link opens in a new tab

Let your slow cooker work--while you're at work!--and come home to a delicious bowl of hearty stew for dinner. Full of potatoes, hominy, green chiles, and chunks of pork sirloin, this filling stew recipe takes just 25 minutes to prepare in the morning.

20 of 30

Day 20: Trapanese Pesto Pasta & Zoodles with Salmon

View Recipe this link opens in a new tab

Trapanese pesto is the Sicilian version of the sauce that uses tomatoes and almonds instead of pine nuts. This savory pesto sauce coats low-carb zucchini noodles and heart-healthy seared salmon to create an absolutely delicious pasta dinner.

21 of 30

Day 21: Jerk Chicken & Pineapple Slaw

View Recipe this link opens in a new tab

Ready in under 30 minutes, this spicy chicken dish with sweet pinapple slaw is perfect for any night of the week.

Advertisement
Advertisement
Advertisement

22 of 30

Day 22: Jambalaya Stuffed Peppers

View Recipe this link opens in a new tab

In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. Look for bell peppers with even bottoms, so that they stand upright on their own.

23 of 30

Day 23: Sweet Asian Beef Stir-Fry

View Recipe this link opens in a new tab

This Asian-inspired beef stir-fry recipe is loaded with crisp-tender vegetables and served over spaghetti with a sweet orange-teriyaki sauce. If you don't have spaghetti noodles in your pantry, substitute soba noodles, rice or quinoa.

24 of 30

Day 24: Pork Skewers with Fruit Glaze

View Recipe this link opens in a new tab

Here's a quick and easy entree for six--chunks of succulent pork loin and red and green bell peppers are threaded onto skewers and grilled with a sweet fruit glaze. Choose your favorite fruit preserve for the glaze, like apricot, red raspberry, or strawberry.

Advertisement
Advertisement
Advertisement

25 of 30

Day 25: Red Cabbage-Apple Cauliflower Gnocchi

View Recipe this link opens in a new tab

Tender cabbage and a vibrant applesauce-mustard pan sauce are the perfect pairing for pillowy low-carb cauliflower gnocchi. Add diced chicken-apple sausage for extra protein.

26 of 30

Day 26: Chicken-Spaghetti Squash Bake

View Recipe this link opens in a new tab

In this version of a chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup.

27 of 30

Day 27: Loaded Black Bean Nacho Soup

View Recipe this link opens in a new tab

Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

Advertisement
Advertisement
Advertisement

28 of 30

Day 28: Pesto Shrimp Pasta

View Recipe this link opens in a new tab

Using a packaged pesto sauce mix saves time in this 20-minute orzo pasta salad recipe.

29 of 30

Day 29: Honey Mustard Salmon with Mango Quinoa

View Recipe this link opens in a new tab

In this 30-minute dinner recipe, grilled, honey mustard-coated salmon is served with a tasty grain salad made with quinoa, mango, jalapeño and almonds.

30 of 30

Day 30: Pork Tenderloin with Apple-Onion Chutney

View Recipe this link opens in a new tab

If you'd like the chutney in this pork tenderloin recipe to be both sweet and tart, opt for sweet apples like red or golden delicious and sweet onion.

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Up Next