Here is a seven-day diet plan that will give you an idea of what a diabetes friendly diet plan may look like. It is highly recommended to procure the services of a registered nutritionist that can help design a custom diet plan that address the needs of the individual with type 2 diabetes and takes individual calorie needs into account.
It is also a good idea to check the internet for lists of dietary exchanges so that you can exchange one item for another that has similar carbohydrate, protein, and fat content. This is the time to practice your cooking skills because cooked foods from home are healthier for you than processed foods you find at the store or eating out at restaurants where you cannot control the ingredients.
Don’t forget that when you are cooking for one or two people, there will likely be leftovers. Use these leftovers as exchange items the next day. Your grocery bill will be less and you won’t be wasting food.
Eating Times: It is important to time meals appropriately, as irregular eating can cause unwanted fluctuations in blood sugar levels. Eat a meal or snack every 4 to 5 hours.
Day 1
Breakfast
- Egg-white vegetable omelet (peppers, onions, mushrooms, spinach, tomatoes, or any vegetables you desire)
- 1 orange
- Tea or coffee with 1% milk
Lunch
- 2 cups low sodium soup (black bean or lentil) topped with 1/4 cup shredded skim milk cheese
- Carrot sticks
- Water, plain tea or zero calorie seltzer water
Snack
- ½ cup low-fat yogurt and 1 apple
Dinner
- Grilled chicken breast or salmon
- ¾ cup cooked brown rice
- Steamed vegetables with fresh herbs and garlic
- Water, plain tea or zero calorie seltzer water
Day 2
Breakfast
- Whole grain toast with 100% pure peanut or almond butter
- ½ cup plain low-fat yogurt
- ¼ cup berries
- Tea or coffee with 1% milk
Snack
- 2 tablespoons hummus with celery sticks
Lunch
- Tuna or chicken salad sandwich on whole wheat bread (use low fat mayonnaise or mustard)
- Tomato slices on the sandwich or as a side
- Green salad with spinach, kale, lettuce and tomatoes (add other fresh vegetables if you like) with olive oil and vinegar.
- Water, plain tea or zero calorie seltzer water
Mid-Afternoon Snack
- 1 apple, orange, pear or peach
Dinner
- Grilled top sirloin steak
- 3/4 cup brown rice
- Steamed carrots and broccoli
- Sugar free Fudgsicle
- Water, plain tea or zero calorie seltzer water
Day 3
Breakfast
- 2 eggs any way
- 1 slice whole grain toast
- Fresh sliced tomatoes
- Tea or coffee with 1% milk
Mid-morning Snack
- ½ cup low-fat Greek yogurt with berries
Lunch
- Chopped salad with vegetables and grilled chicken breast (use olive oil/vinegar for dressing)
- 1 orange
- Water, plain tea or zero calorie seltzer water
Mid-afternoon Snack
- Small handful of peanuts, walnuts or almonds
Dinner
- Chicken breast, grilled or baked/broiled
- 3/4 cup quinoa
- Fresh steamed green beans
- Herbal tea, water or zero calorie seltzer water
Day 4
Breakfast
- 1 1/2 cups bran flakes cereal
- 1 cup 1% milk
- 1 small orange
- Tea or coffee with 1% milk
Mid-morning snack
- 1 apple, orange or pear
Lunch
- Turkey breast slices
- Side Cesar salad with low calorie Cesar dressing or fresh carrot sticks, celery sticks, cucumber, tomatoes
- Water, plain tea or zero calorie seltzer water
Mid-afternoon snack
- Handful of peanuts, walnuts, cashews or almonds
- ½ cup 1% milk
Dinner
- Grilled fish with a light sprinkle of sunflower seeds
- ½ cup bean salad or cooked beans
- Steamed asparagus or any vegetable you prefer
- Herbal tea, water, ice tea or zero calorie seltzer water
Day 5
Breakfast
- 1 whole grain oat bran English muffin
- 1 tablespoon unsalted pure almond butter
- 1 cup 1% milk
- 1/2 cup blueberries
- Tea or coffee with 1% milk
Mid-morning snack
- ½ cup low-fat Greek yogurt
Lunch
- Tuna salad sandwich (use low fat mayo or mustard) on whole grain bread
- Green salad with grape tomatoes, cucumbers, and mushrooms (low calorie dressing or oil and vinegar)
- 1 glass of 1% milk
Mid-afternoon snack
- Whole fruit (apple, orange or pear) and a few nuts
Supper
- Lean grilled steak
- 2/3 cup wild rice
- Steamed carrots or any vegetables you like
- ½ cup strawberries
- Water, plain tea or zero calorie seltzer water
Day 6
Breakfast
- 1 bowl of steel cut oatmeal with berries
- 1 glass of skim milk or coffee with 1% milk
Mid-morning Snack
- 1 oz. whole wheat pretzels
Lunch
- Grilled fish
- 1 corn on the cob
- Any steamed or raw non-starchy vegetables
- Water, plain tea or zero calorie seltzer water
Mid-afternoon Snack
- 1 apple, pear or peach
Dinner
- Cobb salad with one boiled egg, tomatoes, cucumber, chicken strips, and vinaigrette or low calorie dressing. (substitute canned tuna for chicken if you prefer it)
- 2 Whole grain crackers
- Water, plain tea or zero calorie seltzer water
Day 7
Breakfast
- Scrambled eggs
- 2 turkey sausage links or patties
- ½ cup raspberries
- Tea or coffee with 1% milk
Mid-morning Snack
- Celery sticks with peanut or almond butter
Lunch
- Whole grain pasta with fresh tomato sauce
- Side salad or any vegetable you desire
- Diet soda, water, plain tea or zero calorie seltzer water
Mid-afternoon snack
- Handful of almonds, peanuts or walnuts
Dinner
- Lean steak or chicken breast with grilled onions
- Mixed color vegetables, carrots, peas, corn
- Dinner salad with any war non-starchy vegetables you prefer (use olive oil and vinegar for dressing)
- 1 cup of 1% milk, diet soda, water, plain tea, herbal tea or zero calorie seltzer water
