3-Day Diabetes Meal Plan: 2,200 Calories
By:Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor
Healthy eating is the cornerstone of managing diabetes, yet it can be a challenge figuring out what to eat to balance your blood sugar. Here we've created a delicious 3-day meal plan that makes it easier to follow a diabetes diet. In this plan you'll find a mix of nutritious foods including fiber-rich complex carbohydrates, like whole grains and fresh fruits and vegetables, lean protein sources, healthy fats and dairy. This plan limits the amount of foods with refined carbohydrates (think white bread, white rice and sugar), added sugars and saturated fats, which can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing around 4-5 carb servings (60-75 grams of carbohydrates) and each snack containing around 1-2 carb servings (15-30 grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be restrictive or complicated. Incorporating a variety of foods, as we do in this meal plan, is a healthy and sustainable approach to managing diabetes.
Meal Prep Tip:: Cook or set aside an extra 3/4 cup of black beans and 3/4 cup brown rice tonight at dinner to have for lunch on Day 2. Be sure to rinse canned beans to get rid of excess salt.
Breakfast (493 calories, 60 grams carbohydrates)
Top yogurt with walnuts, blueberries, apricots and honey.
Note: We use a small amount of added sweetener, in this ca Continue reading