In This ArticleView AllIn This ArticleHigh-Protein Foods for DiabetesHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
High-Protein Foods for Diabetes
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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The core principles of the diabetes diet have largely remained the same over the years but as the research grows, we learn about new ways to help manage the disease even more efficiently. People with diabetes still want to work on reducing refined carbohydrate intake (because these foods raise blood sugars rapidly), and instead fill up more on high-fiber complex carbohydrates (like whole-wheat bread, brown rice and whole-wheat pasta), nonstarchy vegetables and lean protein to keep blood sugar balanced.
Whether you just found out you have diabetes or have been managing the disease for years, this helpful meal plan and easy recipes will make it simple to figure out what to eat and how to keep it exciting.
Since cardiovascular disease is the leading complication of diabetes, choosing heart-healthy proteins can make a big difference in keeping our blood sugar in check while protecting our heart. Skip protein that’s high in artery-cloggingsaturated fat—think bacon, sausage, fried meats and fatty cuts of red meat—and focus more on lean protein and plant-based protein to maximize your health.
Breakfast (304 calories)
A.M. Snack (35 calories)
Lunch (292 calories)
P.M. Snack (105 calories)
Dinner (477 calories)
Daily Totals: 1,212 calories, 75 g protein, 140 g carbohydrates, 30 g fiber, 45 g fat, 10 g saturated fat, 1,071 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Add 1 slice whole-wheat toast with 2 Tbsp. almond butter at breakfast, increase to 2 servings ofEgg Salad Avocado Toastat lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Breakfast (246 calories)
A.M. Snack (64 calories)
Lunch (338 calories)
P.M. Snack (136 calories)
Dinner (427 calories)
Daily Totals: 1,211 calories, 64 g protein, 106 g carbohydrates, 30 g fiber, 65 g fat, 15 g saturated fat, 1,689 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 servingGuacamole Chopped Saladto lunch, increase to 20 unsalted dry-roasted almonds, and add 1 servingEasy Loaded Baked Omelet Muffins(2 muffins) to P.M. snack.
Breakfast (306 calories)
P.M. Snack (62 calories)
Dinner (422 calories)
Daily Totals: 1,193 calories, 84 g protein, 91 g carbohydrates, 30 g fiber, 59 g fat, 16 g saturated fat, 1,744 mg sodium
To make it 1,500 calories:Add 25 walnut halves to P.M. snack.
To make it 2,000 calories:Add 1 slice whole-wheat toast with 1 1/2 Tbsp. almond butter to breakfast, add 1 servingGuacamole Chopped Saladto lunch, and add 25 walnut halves to P.M. snack.
Breakfast (249 calories)
P.M. Snack (95 calories)
Dinner (436 calories)
Meal-Prep Tip:Assemble ingredients for theSlow-Cooker Turkey Chili with Butternut Squash. Tomorrow morning, cook on Low for 8 hours so it’s ready in time for dinner.
Daily Totals: 1,182 calories, 86 g protein, 106 g carbohydrates, 30 g fiber, 53 g fat, 11 g saturated fat, 1,139 mg sodium
To make it 2,000 calories:Add 1 servingGuacamole Chopped Saladto lunch, add 1/3 cup unsalted dry-roasted almonds to P.M. snack, and add 1 avocado to dinner.
A.M. Snack (106 calories)
P.M. Snack (8 calories)
Dinner (461 calories)
Meal-Prep Tip:Reserve 2 servings of theSlow-Cooker Turkey Chili with Butternut Squashto have for lunch on Days 6 and 7.
Daily Totals: 1,217 calories, 77 g protein, 125 g carbohydrates, 33 g fiber, 54 g fat, 12 g saturated fat, 1,870 mg sodium
To make it 1,500 calories:Add 1 clementine to breakfast and 1 servingGuacamole Chopped Saladto lunch.
To make it 2,000 calories:Add 1 apple and 2 slices whole-wheat toast with 3 Tbsp. almond butter to breakfast and add 1 servingGuacamole Chopped Saladto lunch.
Lunch (307 calories)
P.M. Snack (176 calories)
Dinner (417 calories)
Meal-Prep Tip:Double theEasy Brown Ricerecipe and reserve 2 cups to have with dinner tomorrow.
Daily Totals: 1,212 calories, 83 g protein, 137 g carbohydrates, 33 g fiber, 41 g fat, 8 g saturated fat, 1,432 mg sodium
To make it 1,500 calories:Increase to 1/4 cup chopped walnuts at breakfast and increase to 3 Tbsp. almond butter at P.M. snack.
To make it 2,000 calories:Increase to 1/4 cup chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 2-oz. slice whole-wheat baguette to lunch, and increase to 3 Tbsp. almond butter at P.M. snack.
Breakfast (281 calories)
A.M. Snack (68 calories)
P.M. Snack (116 calories)
Dinner (452 calories)
Daily Totals: 1,224 calories, 77 g protein, 154 g carbohydrates, 30 g fiber, 39 g fat, 10 g saturated fat, 1,586 mg sodium
To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 2-oz. slice whole-wheat baguette to lunch, and add 3 Tbsp. almond butter to P.M. snack.
Watch: How to Make Easy Loaded Baked Omelet Muffins
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