Easy Diabetes-Friendly 7-Day Meal Plan with 5-Ingredient Dinners, Created by a Dietitian

This diabetes-friendly plan includes simple recipes with 5-ingredient dinners.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 94 grams of protein and 30 grams of fiber to support stable blood sugar.
• This easy diabetes-friendly plan includes simple recipes with 5-ingredient dinners.

If you’re living with type 2 diabetes, you’ve probably experienced “information overload.” With so many tips on how to manage blood sugar coming at you from social media, well-meaning friends and family and medical providers, it can be tricky to know what’s fact vs. fiction and how to get started. It can certainly feel overwhelming but fortunately, this meal plan is here to help. This 7-day diabetes-friendly plan includes a week of simple, easy-to-follow recipes and 5-ingredient dinners. To make this plan diabetes-friendly, we opted for a moderately-low carbohydrate level while pumping up protein and fiber to promote stable blood sugar levels., You’ll also find meal-prep tips to follow and three different calorie levels to choose from. Let’s get started – your blood sugar will thank you.

Day 1

Daily Totals: 1,805 calories, 88g fat, 14g saturated fat, 122g protein, 143g carbohydrate, 32g fiber, 1,227mg sodium

Breakfast (465 calories, 37g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• Serve with: 3 Tbsp. chopped nuts, such as walnuts
• and ¾ cup blackberries

Lunch (536 calories, 39g carbs)

• Serve with: 3-oz. cooked chicken breast
• and 1 clementine

Dinner (473 calories, 42g carbs)

Snacks

Make it 1,500 calories: Omit walnuts at breakfast and omit Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Increase to ¼ cup chopped walnuts at breakfast and add 1 serving No-Cook Chickpea, Beet & Quinoa Salad to dinner.

Meal-Prep Tips

1. Make a double batch ofCinnamon-Toasted Oats to have for breakfast on days 1 through 4.
2. PrepareSweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5. *add Spotlight 1-2
3. MakeSesame-Honey Roasted Cashews to have as a snack for the week.
4. On the evening of Day 4, makeHigh-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on days 5 through 7. *add Spotlight 1-2

Day 2

Daily Totals: 1,808 calories, 84g fat, 14g saturated fat, 122g protein, 161g carbohydrate, 30g fiber, 1,519mg sodium

Breakfast (465 calories, 37g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 serving Cinnamon-Toasted Oats
• 3 Tbsp. chopped nuts, such as walnuts
• ¾ cup blackberries

Lunch (430 calories, 44g carbs)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• ½ cup cherries

Dinner (412 calories, 25g carbs)

Snacks

• 1 serving Sesame-Honey Roasted Cashews (162 calories, 12g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• 1 cup nonfat plain kefir + 1 cup raspberries (154 calories, 27g carbs)

Make it 1,500 calories: Omit walnuts at breakfast and omit Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 3

Daily Totals: 1,781 calories, 82g fat, 14g saturated fat, 109g protein, 170g carbohydrate, 35g fiber, 1,905mg sodium

Breakfast (480 calories, 40g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 serving Cinnamon-Toasted Oats
• 3 Tbsp. chopped nuts, such as walnuts
• 1 cup blackberries

Lunch (430 calories, 44g carbs)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• ½ cup cherries

Dinner (440 calories, 41g carbs)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

• 1 serving Sesame-Honey Roasted Cashews (162 calories, 12g carbs)
• 1 cup nonfat plain kefir + 1 cup raspberries (154 calories, 27g carbs)
• 1 serving Tzatziki Cucumber Slices (130 calories, 9g carbs) *add Spotlight 1-2

Make it 1,500 calories: Omit both the Sesame-Honey Roasted Cashews and the Tzatziki Cucumber Slices as snacks.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and increase to ¾ cup cherries at lunch.

Day 4

Daily Totals:1,793 calories, 81g fat, 14g saturated fat, 113g protein, 167g carbohydrate, 31g fiber, 1,443mg sodium

Breakfast (465 calories, 37g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 serving Cinnamon-Toasted Oats
• 3 Tbsp. chopped nuts, such as walnuts
• ¾ cup blackberries

Lunch (430 calories, 44g carbs)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• ½ cup cherries

Dinner (408 calories, 34g carbs)

Snacks

• 1 serving Sesame-Honey Roasted Cashews (162 calories, 12g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• 1 medium apple + 2 tsp. natural peanut butter (158 calories, 27g carbs)

Make it 1,500 calories: Omit walnuts at breakfast and omit Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and increase to ¾ cup cherries at lunch.

Day 5

Daily Totals: 1,791 calories, 85g fat, 13g saturated fat, 94g protein, 185g carbohydrate, 50g fiber, 1,471mg sodium

Breakfast (478 calories, 45g carbs)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (430 calories, 44g carbs)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• ½ cup cherries

Dinner (430 calories, 48g carbs)

Snacks

• 1 serving Sesame-Honey Roasted Cashews (162 calories, 12g carbs)
• 1 medium apple + 1 Tbsp. natural peanut butter (190 calories, 29g carbs)

Make it 1,500 calories: Omit apple + peanut butter snack and the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 2 Tbsp. peanut butter at the apple + peanut butter snack.

Day 6

Daily Totals: 1,778 calories, 73g fat, 13g saturated fat, 97g protein, 198g carbohydrate, 43g fiber, 1,460mg sodium

Breakfast (478 calories, 45g carbs)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (387 calories, 38g carbs)

• Serve with: ¾ cup sliced strawberries

Dinner (461 calories, 53g carbs)

Snacks

• 1 cup nonfat plain kefir + 1 medium orange (151 calories, 27g carbs)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Day 7

Daily Totals:1,785 calories, 79g fat, 12g saturated fat, 109g protein, 174g carbohydrate, 41g fiber, 1,422mg sodium

Breakfast (478 calories, 45g carbs)

• 1 serving High-Protein Blueberry & Peanut Butter Chia Pudding

Lunch (387 calories, 38g carbs)

• 1 serving Avocado, Tomato & Chicken Sandwich
• ¾ cup sliced strawberries

Dinner (449 calories, 42g carbs)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories, 35g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as a snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Absolutely. Most meals provide around 40 to 45 grams of fiber-rich carbs while including a decent protein source and limiting saturated fat to support heart-health, too. If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. If you’re making a swap and closely monitoring calories, protein, fiber or other nutrients, you may want to choose a meal with similar stats or plan to adjust a snack or two. 

Can I eat the same breakfast or lunch every day?

You can eat the same breakfast and lunch every day if you prefer. Each breakfast ranges from 465 to 480 calories and has between 37 to 45 grams of carbs while each lunch is between 387 to 536 calories and 38 and 44 grams of carbs. These ranges are fairly similar, so a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

Other Tips for Diabetes Management

• Pair Protein with Carbs: One general tip to help improve blood sugar levels is to limit “naked carbs,” meaning carbs that are consumed without a protein source. This is because pairing protein with a carb helps slow down the breakdown of carbohydrate and promotes a more stable blood sugar response compared to carbs eaten without a protein source. In practice, this looks like a slice of whole-wheat toast with an egg or peanut butter or fruit paired with proteins like nuts, peanut butter or cheese. 
• Exercise: The American Diabetes Association (ADA) recommends a goal of 150 minutes per week of moderate-intensity exercise, such as a brisk walk, to help support overall health and better blood sugar management. But don’t overlook the benefits of shorter walks, too. Research links walking for 10-minutes directly after a meal with a significant improvement in blood sugar levels.
• Eat Plenty of Fiber: Fiber is a type of indigestible carbohydrate that can help improve heart health, regulate digestion, improve gut health and promote better blood sugar levels. Because fiber isn’t broken down by our body, it doesn’t raise blood sugar levels and can actually help stabilize sugar levels. Fiber is also the reason why reducing carbs drastically isn’t typically recommended for people trying to manage their blood sugar levels – you could be missing out on fiber’s many health benefits. High fiber foods include whole-grains, legumes, fruits and vegetables as well as some nuts and seeds. 
• Get Enough Sleep: While nutrition and exercise get a lot of the focus when it comes to managing blood sugar, don’t overlook the impact of sleep. Research links regularly getting less than 7 hours a night of poor quality or disruptive sleep with an increased risk of developing type 2 diabetes and obesity. Taking steps to improve sleep quality and logging more z’s each night may have a positive impact on your overall health and improve blood sugar levels.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.