In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat to Eat on a Vegan Diabetes PlanHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

What to Eat on a Vegan Diabetes Plan

How to Meal-Prep Your Week of Meals

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseIn this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouAlthough this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsWe 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.What to Eat on a Vegan Diabetes PlanWhen eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.BeansLentilsNuts and seedsNatural nut or seed butters (peanut butter, sunflower seed butter, etc.)Fresh or frozen fruits and vegetables, without sugar addedLeafy greens, spinach, kale and chardCruciferous vegetables, like Brussels sprouts, broccoli and cauliflowerBerriesApplesPearsAvocadoOatmealWhole-wheat pastaQuinoaOlive oilEdamameTofuTempehSeitanSee More:Vegan Weekly Meal PlansHow to Meal-Prep Your Week of MealsMakeVegan Freezer Breakfast Burritosto have for breakfast on Days 3, 5, 6 and 7.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on Days 2 through 5.Whip upCitrus Vinaigretteto have throughout the week.Day 1Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (360 calories, 30 g carbohydrate)1 servingWhite Bean & Veggie SaladP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (543 calories, 46 g carbohydrate)1 servingTofu Tacos2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodiumMake it 2,000 Calories:Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.Day 2Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsDinner (415 calories, 44 g carbohydrate)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodiumMake it 2,000 Calories:Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 servingEverything Bagel Avocado Toastto dinner.Day 3Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories, 9 g carbohydrate)1 clementineLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (601 calories, 52 g carbohydrate)1 servingVegan Black Bean Burgers2 cups mixed greens1 servingCitrus VinaigretteDaily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodiumMake it 2,000 Calories:Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.Day 4Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (414 calories, 44 g carbohydrate)1 servingQuinoa Avocado SaladDaily Totals:1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.Day 5Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (461 calories, 34 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas2 cups mixed greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve two servingsOne-Pot Coconut Milk Curry with Chickpeasto have for lunch on Days 6 & 7.Daily Totals:1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodiumMake it 2,000 Calories:Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.Day 6Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (116 calories, 4 g carbohydrate)15 dry-roasted unsalted almondsDinner (501 calories, 47 g carbohydrate)1 servingQuinoa, Avocado & Chickpea Salad Over Mixed GreensDaily Totals:1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.Day 7Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (200 calories, 28 g carbohydrate)1 medium apple1 Tbsp. natural peanut butterDinner (419 calories, 33 g carbohydrate)1 servingThai Spaghetti Squash with Peanut SauceDaily Totals:1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodiumMake it 2,000 Calories:Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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One-Pot Coconut Milk Curry with Chickpeas

In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouAlthough this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsWe 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.What to Eat on a Vegan Diabetes PlanWhen eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.BeansLentilsNuts and seedsNatural nut or seed butters (peanut butter, sunflower seed butter, etc.)Fresh or frozen fruits and vegetables, without sugar addedLeafy greens, spinach, kale and chardCruciferous vegetables, like Brussels sprouts, broccoli and cauliflowerBerriesApplesPearsAvocadoOatmealWhole-wheat pastaQuinoaOlive oilEdamameTofuTempehSeitanSee More:Vegan Weekly Meal PlansHow to Meal-Prep Your Week of MealsMakeVegan Freezer Breakfast Burritosto have for breakfast on Days 3, 5, 6 and 7.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on Days 2 through 5.Whip upCitrus Vinaigretteto have throughout the week.Day 1Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (360 calories, 30 g carbohydrate)1 servingWhite Bean & Veggie SaladP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (543 calories, 46 g carbohydrate)1 servingTofu Tacos2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodiumMake it 2,000 Calories:Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.Day 2Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsDinner (415 calories, 44 g carbohydrate)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodiumMake it 2,000 Calories:Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 servingEverything Bagel Avocado Toastto dinner.Day 3Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories, 9 g carbohydrate)1 clementineLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (601 calories, 52 g carbohydrate)1 servingVegan Black Bean Burgers2 cups mixed greens1 servingCitrus VinaigretteDaily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodiumMake it 2,000 Calories:Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.Day 4Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (414 calories, 44 g carbohydrate)1 servingQuinoa Avocado SaladDaily Totals:1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.Day 5Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (461 calories, 34 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas2 cups mixed greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve two servingsOne-Pot Coconut Milk Curry with Chickpeasto have for lunch on Days 6 & 7.Daily Totals:1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodiumMake it 2,000 Calories:Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.Day 6Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (116 calories, 4 g carbohydrate)15 dry-roasted unsalted almondsDinner (501 calories, 47 g carbohydrate)1 servingQuinoa, Avocado & Chickpea Salad Over Mixed GreensDaily Totals:1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.Day 7Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (200 calories, 28 g carbohydrate)1 medium apple1 Tbsp. natural peanut butterDinner (419 calories, 33 g carbohydrate)1 servingThai Spaghetti Squash with Peanut SauceDaily Totals:1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodiumMake it 2,000 Calories:Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Meal Plan Is Great for YouAlthough this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsWe 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.What to Eat on a Vegan Diabetes PlanWhen eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.BeansLentilsNuts and seedsNatural nut or seed butters (peanut butter, sunflower seed butter, etc.)Fresh or frozen fruits and vegetables, without sugar addedLeafy greens, spinach, kale and chardCruciferous vegetables, like Brussels sprouts, broccoli and cauliflowerBerriesApplesPearsAvocadoOatmealWhole-wheat pastaQuinoaOlive oilEdamameTofuTempehSeitanSee More:Vegan Weekly Meal PlansHow to Meal-Prep Your Week of MealsMakeVegan Freezer Breakfast Burritosto have for breakfast on Days 3, 5, 6 and 7.PrepareVegan Burrito Bowls with Cauliflower Riceto have for lunch on Days 2 through 5.Whip upCitrus Vinaigretteto have throughout the week.Day 1Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (360 calories, 30 g carbohydrate)1 servingWhite Bean & Veggie SaladP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (543 calories, 46 g carbohydrate)1 servingTofu Tacos2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodiumMake it 2,000 Calories:Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.Day 2Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsDinner (415 calories, 44 g carbohydrate)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodiumMake it 2,000 Calories:Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 servingEverything Bagel Avocado Toastto dinner.Day 3Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (35 calories, 9 g carbohydrate)1 clementineLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (601 calories, 52 g carbohydrate)1 servingVegan Black Bean Burgers2 cups mixed greens1 servingCitrus VinaigretteDaily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodiumMake it 2,000 Calories:Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.Day 4Breakfast (262 calories, 40 g carbohydrate)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (272 calories, 10 g carbohydrate)⅓ cup dry-roasted unsalted almondsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsDinner (414 calories, 44 g carbohydrate)1 servingQuinoa Avocado SaladDaily Totals:1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.Day 5Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (129 calories, 9 g carbohydrate)1 cup edamame, in podsLunch (359 calories, 30 g carbohydrate)1 servingVegan Burrito Bowls with Cauliflower Rice1 medium orangeP.M. Snack (206 calories, 7 g carbohydrate)¼ cup dry-roasted unsalted almondsDinner (461 calories, 34 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas2 cups mixed greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve two servingsOne-Pot Coconut Milk Curry with Chickpeasto have for lunch on Days 6 & 7.Daily Totals:1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodiumMake it 2,000 Calories:Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.Day 6Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (116 calories, 4 g carbohydrate)15 dry-roasted unsalted almondsDinner (501 calories, 47 g carbohydrate)1 servingQuinoa, Avocado & Chickpea Salad Over Mixed GreensDaily Totals:1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodiumMake it 2,000 Calories:Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.Day 7Breakfast (329 calories, 45 g carbohydrate)1 servingVegan Freezer Breakfast BurritosA.M. Snack (193 calories, 13 g carbohydrate)1 ½ cups edamame, in podsLunch (347 calories, 38 g carbohydrate)1 servingOne-Pot Coconut Milk Curry with Chickpeas1 clementineP.M. Snack (200 calories, 28 g carbohydrate)1 medium apple1 Tbsp. natural peanut butterDinner (419 calories, 33 g carbohydrate)1 servingThai Spaghetti Squash with Peanut SauceDaily Totals:1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodiumMake it 2,000 Calories:Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal 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.

Although this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie 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.

Frequently Asked QuestionsWe 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.

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.

When eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.

See More:Vegan Weekly Meal Plans

White Bean & Veggie Salad

Breakfast (262 calories, 40 g carbohydrate)

A.M. Snack (129 calories, 9 g carbohydrate)

Lunch (360 calories, 30 g carbohydrate)

P.M. Snack (206 calories, 7 g carbohydrate)

Dinner (543 calories, 46 g carbohydrate)

Daily Totals:1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium

Make it 2,000 Calories:Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.

Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette

A.M. Snack (193 calories, 13 g carbohydrate)

Lunch (359 calories, 30 g carbohydrate)

P.M. Snack (272 calories, 10 g carbohydrate)

Dinner (415 calories, 44 g carbohydrate)

Daily Totals:1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium

Make it 2,000 Calories:Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 servingEverything Bagel Avocado Toastto dinner.

Vegan Black Bean Burgers

Breakfast (329 calories, 45 g carbohydrate)

A.M. Snack (35 calories, 9 g carbohydrate)

P.M. Snack (193 calories, 13 g carbohydrate)

Dinner (601 calories, 52 g carbohydrate)

Daily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium

Make it 2,000 Calories:Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.

containers of vegan burrito bowls with cauliflower rice

A.M. Snack (272 calories, 10 g carbohydrate)

Dinner (414 calories, 44 g carbohydrate)

Daily Totals:1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium

Make it 2,000 Calories:Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.

Dinner (461 calories, 34 g carbohydrate)

Meal-Prep Tip:Reserve two servingsOne-Pot Coconut Milk Curry with Chickpeasto have for lunch on Days 6 & 7.

Daily Totals:1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium

Make it 2,000 Calories:Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Lunch (347 calories, 38 g carbohydrate)

P.M. Snack (116 calories, 4 g carbohydrate)

Dinner (501 calories, 47 g carbohydrate)

Daily Totals:1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium

Make it 2,000 Calories:Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.

Thai Spaghetti Squash with Peanut Sauce

P.M. Snack (200 calories, 28 g carbohydrate)

Dinner (419 calories, 33 g carbohydrate)

Daily Totals:1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium

Make it 2,000 Calories:Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.