:max_bytes(150000):strip_icc()/Garlic-Butter-Roasted-Salmon-with-Potatoes-Asparagus-c0bce93faaf3493fa46b198ad2617053.jpeg)
This beginners' meal plan starts with the basics and shows you what a week of healthy, easy eating for diabetes looks like. Whether you were just diagnosed or have had diabetes for years, you'll find plenty of healthy-eating inspiration here.
Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.
Updated on July 28, 2024 Reviewed by DietitianChrista Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.
In This Article In This ArticleBeing diagnosed with diabetes can bring with it a rollercoaster of emotions—and a lot of confusion about what to eat. In this healthy diabetes meal plan for beginners, we include a week of simple meals and snacks using recipes that are easy to follow, without long ingredient lists. Whether you're newly diagnosed or looking to get back on track, this meal plan is uncomplicated and a great place to start.
While this isn't necessarily a diabetes weight-loss meal plan, research, such as the 2022 study published in the International Journal of Behavioral Nutrition and Physical Activity, suggests that weight loss may help improve blood sugar levels.
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.
If weight loss is your goal, we set the calorie level at 1,500 per day, which is a level where most people lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Being diagnosed with diabetes can feel overwhelming. It's difficult to know where to start, what to believe and how to make changes to your routine. As with most health changes that we want to become habits, the trick is to start small.
For example, perhaps begin by swapping one sugar-sweetened drink a day with water and gradually increase the number of drinks you're replacing until you've replaced most or all of them. If you eat out a lot, incorporate more home-cooked meals, starting with one meal at a time. Also, consider adding more fruits, nonstarchy vegetables, lean protein and whole grains to your plate—which is just what you'll see in this meal plan.
There are a few key changes that can help improve your blood sugars. They include:
Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or other vegetarian proteins with most of your meals will help improve your blood sugars. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugars will stay more stable. Protein also helps increase satiety, helping you feel fuller longer.
So, the next time you opt for a slice of toast for breakfast, consider topping it with natural peanut butter or an egg, instead of jam, for better blood sugar control.
As a general rule, aim to include a protein every time you have a carbohydrate food.
A type of carbohydrate that isn't digested, fiber helps improve blood sugar levels. Like protein, it's broken down slowly and prevents blood sugar spikes.
High-fiber foods include whole grains—like quinoa, whole-wheat bread, oatmeal and whole-wheat pasta—plus fruits, vegetables, beans and lentils.
If you're overweight, losing 5%-10% of your body weight has been correlated with better blood sugar control, according to the CDC.
Typically, if we focus on healthy nutrition changes to lower our blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own.
With that said, there is some evidence that weight cycling—aka yo-yo dieting—can negatively affect diabetes risk factors, resulting in a higher BMI and larger waist circumference, per a 2022 study in the International Journal of Obesity. What this means is that you want to make lifestyle changes that are sustainable and will help keep your weight stable once you're in a healthy weight range for you.
Because sugary drinks can pack in a ton of sugar, avoiding them is often the best first step to improving your blood sugar control. Stick to drinks that have zero calories, like water, seltzer and unsweetened tea.
Also, try to limit simple carbohydrates, like white flour, white rice, white pasta and sugar. These foods are low in fiber and are quickly digested, releasing sugar into your blood, which causes blood sugar spikes.
A routine of three meals a day with one or two high-protein or high-fiber snacks will help keep your blood sugars stable. Skipping meals can lead to overeating later, resulting in blood sugar lows and spikes, leaving you feeling lethargic. Eating regular meals and snacks will also prevent you from getting too hungry and make it easier to manage portions.
According to the American Diabetes Association, a combination of cardio exercise (like walking, jogging or biking) plus strength training helps lower blood sugars.
Moving more has many health benefits—and it doesn't have to be an hour of back-breaking exercise at the gym. Research suggests that walking for just 2-5 minutes after each meal can lower your blood sugar. How much it lowers it will depend on your body and how and what you ate. For this reason, it's a good idea to check your blood sugar to see how your body responds to the short burst of exercise.
Regardless of how you like to exercise, moving more and sitting less is always a good idea. This same study found that breaking up prolonged periods of sitting with standing also helped manage blood sugar levels—although not as well as exercise did.
Even with diabetes, there are a lot of foods that are available to you, including:
