7-Day Diabetes Diet Meal Plan (PDF & Menu)

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Foods to Eat for Diabetics

Generally, these are the sorts of foods you should prioritise:

• Healthy carbohydrates – these are complex carbohydrates and take longer to break down into glucose e.g whole grains, fruits, vegetables, legumes, low-fat dairy
• Fiber-rich foods – fiber fill you up and helps control blood sugar levels (e.g fruits, vegetables, whole grains, nuts, legumes)
• Heart-healthy fish – contain healthy omega-3 fatty acids (e.g salmon, tuna, sardines)
• ‘Good fats’ – foods containing polyunsaturated fats and monounsaturated fats (e.g avocados, nuts)

There are a number of foods that should you focus on including within your diet. These include:

Vegetables

Vegetables are low in calories and fat and high in fiber and vitamins.

This means they fill you up without actually consuming many calories. Losing weight is one of the best things you can do to help manage diabetes.

Try and consume a wide variety of colors, as these tend to have different nutritional profiles.

Fresh, unprocessed vegetables are the best. Canned vegetables usually contain a lot of salt or sodium. Cooking with lots of butter or sauces can also add lots of calories too, so take note of any extras you add with them.

Fruit

Various fruits are high in vitamins, minerals and fiber and low in fat and sodium. They also contain more carbohydrates than vegetables. As carbs get broken down into glucose, you might wonder if you should limit your fruit intake.

However, nearly all fruits have a low glycemic index (GI), meaning they blood sugar levels rise less than those with higher GI.

Evidence shows that the quality of the carbohydrates is more important to general health than the amount we eat. One study found higher fruit intake was significantly associated with a lower risk of type 2 diabetes (7).

Fresh or frozen fruit is best. Canned fruit and fruit juices contain a lot of sugar which can spike blood glucose levels.

Whole grains

Similar to fruits, you may be thinking about limiting whole grains because they contain carbs.

However, most whole grains have a low GI rating.

Eating whole grains has also been linked with several health benefits, including a reduced risk of inflammation and heart disease (8, 9, 10, 11), reduced body fat and BMI index (12) as well as a lowered risk of diabetes (13).

Good examples of whole grains to include in the diet are:

• brown rice
• whole-grain bread
• whole-grain pasta
• buckwheat
• quinoa
• bulgur

Fatty Fish

Fatty fish is an important component of any diet as it contains omega-3 fatty acids. These can only be found in food and are most abundant in fatty fish. These fats help keep the body functioning properly and promote good heart and brain health.

Fatty fish is also high in healthy unsaturated fats. One study found people eating lots of these types of fats can improve blood sugar level control and blood lipid profile in diabetic people (14).

Not all types of fish contain these omega-3 fatty acids. Fatty fish include:

• Salmon
• Mackerel
• Sardines
• Tuna
• Herring
• Trout

Beans and Legumes

Beans and legumes are a great plant-based protein to include in your diet. They are extremely filling, low GI and high fiber.

One study found that people who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils (15).

Another study found people who eat the most legumes have also been shown to have the lowest rates of type 2 diabetes (16).

Good examples of beans and legumes include:

• Chickpeas
• Lentils
• Kidney beans
• Black beans
• Peas

Nuts and Seeds

Nuts and seeds contain high amounts of plant protein, fibre, vitamins and minerals.

Although they are calorie-dense, most studies suggest they can actually help you lose weight (17, 18)

One study found women who ate peanut butter 5x per week or more were at a 21% reduced risk of type 2 diabetes (19). Another study found that eating a daily serving of nuts was linked to a 28% lower risk of both fatal and nonfatal heart disease (20).

Great nut and seed additions to your diet include:

• Almonds
• Walnuts
• Chia seeds
• Flax seeds

Foods to Limit

These are foods you should generally avoid when trying to manage type 1 or type 2 diabetes or if you’re prediabetic.

By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

• Junk foods: fast food and potato chips
• Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods: french fries, donuts, fried meats
• Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
• Processed meats: bacon, canned meat, salami, sausages
• Trans fats: vegetable oil and margarine

Choosing a Diabetic Diet Plan

We’re big fans of the Mediterranean diet. It’s a diet that has been clinically proven to help with diabetes (21, 22, 23, 24, 25).

One study found that there was an 83% lower risk of diabetes among those who closely adhered to a Mediterranean diet (26).

The Mediterranean diet is a plan that encompasses all the points made above and is highly regarded within the scientific community as a heart-healthy diet to follow.

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce inflammation long-term and find a sustainable way of eating.

Various credible organisations recommend following a Mediterranean diet to help with diabetes, including:

• Harvard Medical School
• Mayo Clinic
• American Heart Association
• Arthritis Foundation

7 Day Diabetes Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Basil & Spinach Scramble	Mixed Bean Salad	Salmon Harrisa Yogurt
Tuesday	Sardines on Toast	Panzanella Salad	Greek Salad Omelette
Wednesday	Berry Smoothie	Tomato & Watermelon Salad	Grilled Aubergine Slices with Hummus
Thursday	Basil & Spinach Scramble	Greek Salad	Chicken & Peach Fusion
Friday	Sardines on Toast	Carrot, Orange & Avocado Salad	Spicy Tomato Baked Eggs
Saturday	Berry Smoothie	Tomato & Feta Omelette	Moussaka
Sunday	Basil & Spinach Scramble	Moussaka (leftovers)	Chicken & Avocado Salad

Snacks are recommended between meal times. Some great snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Each day contains less than 100g of carbs.

View 7 Day Diabetes Diet Meal Plan PDF

7 Day Diabetes Diet Recipes

Day 1: Monday

Breakfast: Basil & Spinach Scramble

Nutrition

• Calories – 294
• Protein – 16g
• Carbs – 8g
• Fat – 24g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tbsp olive oil
• 100g cherry tomatoes
• 4 eggs
• 60ml milk
• handful basil, chopped
• 200g baby spinach
• black pepper

Instructions

1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can cannellini beans, drained and rinsed
• 150g pack tomatoes, quartered
• Handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Salmon Harissa Yogurt

Nutrition

• Calories – 485
• Protein – 48g
• Carbs – 34g
• Fat – 12g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

• 50g couscous
• 2 tbsp sultanas
• small bunch coriander, chopped
• 1 tsp ground cinnamon, plus a pinch
• 200ml hot vegetable stock
• 1 tbsp honey
• 1 tbsp olive oil
• 2 salmon fillets
• 1 tbsp harissa paste
• 170g Greek yogurt

Instructions

1. Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
2. Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
3. Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.

View 7 Day Diabetes Diet Meal Plan PDF

Day 2: Tuesday

Breakfast: Sardines on Toast

Nutrition

• Calories – 269
• Protein – 15g
• Carbs – 22g
• Fat – 13g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion
• 1 garlic clove, crushed
• 1 red chilli, chopped and deseeded
• 1 lemon, juice and zest
• 1 x 120g cans of sardines in olive oil
• 2 slices of brown bread
• small bunch of parsley, chopped

Instructions

1. Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
2. Add sardines and heat for a few minutes until warm.
3. Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Greek Salad Omelette

Nutrition

• Calories – 369
• Protein – 15g
• Carbs – 10g
• Fat – 21g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 4 eggs
• handful of parsley leaves, chopped
• 1 tbsp olive oil
• 1 red onion
• 100g cherry tomato,
• handful black olives
• 50g feta cheese, crumbled

Instructions

1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

View 7 Day Diabetes Diet Meal Plan PDF

Day 3: Wednesday

Breakfast: Berry Smoothie

Nutrition

• Calories – 207
• Protein – 15g
• Carbs – 27g
• Fat – 4g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 250g frozen berries
• 250g Greek yogurt
• 50ml milk
• 15g porridge oats
• 2 tsp honey (optional)

Instructions

1. Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.

Lunch: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g tomatoes, chopped
• 250g watermelon, cut into chunks
• 50g feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Dinner: Grilled Aubergine Slices with Hummus

Nutrition

• Calories – 552
• Protein – 17g
• Carbs – 49g
• Fat – 37g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

• 1 aubergine, sliced lengthways
• 2 tbsp olive oil
• 2 slices brown bread
• 150g hummus
• 50g walnuts, toasted
• 40g parsley, leaves chopped
• 100g cherry tomatoes, quartered
• juice ½ lemon

Instructions

1. Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
2. Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
3. Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.

View 7 Day Diabetes Diet Meal Plan PDF

Day 4: Thursday

Breakfast: Basil and Spinach Scramble

Lunch: Greek Salad

Nutrition

• Calories – 273
• Protein – 6g
• Carbs – 14g
• Fat – 24g

Prep & cook time: 5 minutes

Ingredients (for 2 people)

• 120g tomatoes, quartered
• 1 cucumber, peeled, deseeded, then roughly chopped
• ½ red onion, thinly sliced
• 16 Kalamata olives
• 1 tsp dried oregano
• 50g feta cheese, crumbled
• 2 tbsp olive oil

Instructions

1. Place all of the ingredients in a large bowl and lightly season.
2. Serve with wholemeal bread (optional)

Dinner: Chicken & Peach Fusion

Nutrition

• Calories – 384
• Protein – 26g
• Carbs – 20g
• Fat – 22g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 200g chicken breasts
• 2 tbsp olive oil
• 2 ripe peaches, stoned and cut into quarters
• 2 tsp red wine vinegar
• ½ tbsp clear honey
• ½ red chilli, finely chopped
• 55g bag herb salad
• 50g feta cheese, crumbled
• Broccoli/green beans to serve (optional)

Instructions

1. Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
2. Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
3. Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.

View 7 Day Diabetes Diet Meal Plan PDF

Day 5: Friday

Breakfast: Sardines on Toast

Lunch: Carrot, Orange & Avocado

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g bag rocket (arugula)
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can cherry tomatoes
• 4 eggs
• brown bread, to serve

View 7 Day Diabetes Diet Meal Plan PDF

Day 6: Saturday

Breakfast: Berry Smoothie

Lunch: Tomato & Feta Omelette

Nutrition

• Calories – 320
• Protein – 19g
• Carbs – 21g
• Fat – 20g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tsp olive oil
• 4 eggs, beaten
• 8 cherry tomatoes, chopped
• 50g feta cheese, crumbled
• mixed salad leaves, to serve (optional)

Instructions

1. Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Dinner: Moussaka

Nutrition

• Calories – 457
• Protein – 36g
• Carbs – 18g
• Fat – 24g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 500g lean beef mince
• 1 aubergine
• 2 tbsp tomato purée
• 2 tsp ground cinnamon
• 200g pack feta cheese, crumbled
• Fresh mint
• Brown bread, to serve (optional)

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
3. Sprinkle the feta and dried mint over the mince. Serve with toasted bread.

View 7 Day Diabetes Diet Meal Plan PDF

Day 7: Sunday

Breakfast: Basil and Spinach Scramble

Lunch: Moussaka (leftovers)

Dinner: Chicken & Avocado Salad

Nutrition

• Calories -396
• Protein – 31g
• Carbs – 15g
• Fat – 26g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 2 skinless chicken breast
• 2 tsp olive oil (1 for the salad)
• 2 tsp smoked paprika
• 1 avocado, diced
• ½ tsp red wine vinegar
• ½ tbsp parsley, chopped
• 120g tomatoes, chopped
• ½ red onion, thinly sliced

Instructions

1. Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
2. Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.

View 7 Day Diabetes Diet Meal Plan PDF

Diabetes Diet Shopping List

This shopping list corresponds exactly to the 7-day diabetes diet plan, serving 2 people. No snacks are included.

View 7 Day Diabetes Diet Meal Plan PDF

Get the full PDF of the meal plan and shopping list here.

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of diabetic Mediterranean recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.