In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHealth BenefitsFoods to EatMeal Prep TipsDay 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

Health Benefits

Foods to Eat

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Brie PassanoIn this vegetarian plan for diabetes, we include plenty ofplant-based proteins, plus fiber-packed foods—like legumes, fruits and vegetables and whole grains—to keep you feeling satisfied and your blood sugars and energy levels balanced all day long.The key to good blood sugar balance is to eat quality high-fiber carbohydrates while including a solid amount of protein at each meal. This combination of fiber and protein at each meal helps slow down digestion, which also slows the rate at which glucose enters your bloodstream. As a result, you’re less likely to experience drastic blood sugar spikes and energy swings in the short term, which has positive effects on your overall health in the long run.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 YouBecause weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. 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.Health Benefits of a Vegetarian DietEating a balanced vegetarian diet has its share ofhealth benefits. People who eat more plant-based foods are more likely to hit their daily fiber goals, which is a powerhouse nutrient that most of us are skimping on. Likely related to increased fiber intake, people who focus on plant-based proteins tend to have better blood sugars, lower body weights, improved heart health and even a lower risk of certain cancers.Interested in eating more plant-based foods but unsure if you want to take the vegetarian plunge? Theflexitarian dietis a great option—and you’ll still reap the health benefits of plant-based foods.Vegetarian Foods to Focus on for DiabetesInclude plenty of protein, high-fiber foods and healthy fats to maximize your health and stabilize blood sugars.Beans and lentilsNuts and seeds, including natural nut butters (look for options with no added sugar)YogurtKefirCheeseCottage cheeseTofuSeitanTempehEdamameFlax, hemp and chia seedsEggsWhole grains (oats, quinoa, bulgur, barley, sprouted bread)Vegetables, especially dark leafy greensFruits, particularly berries and fruit with skin (such as apples and pears)Olives and olive oilAvocadoHow to Meal-Prep Your Week of MealsMakeMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheeseto have for breakfast throughout the week.PrepareVegan Kale Caesar Salad with Tofu Croutonsto have for lunch on Days 2 through 5.MakeMaple Granolato have throughout the week.Day 1Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (206 calories, 7g carbohydrate)¼ cup dry-roasted unsalted almondsLunch (304 calories, 40g carbohydrate)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (187 calories, 11g carbohydrate)¾ cup low-fat plain kefir8 dried walnut halvesDinner (476 calories, 48g carbohydrate)1 servingCharred Vegetable & Bean Tostadas with Lime Crema2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,502 calories, 80 g protein, 137 g carbohydrates, 34 g fiber, 77 g fat, 1,386 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch, increase to 15 dried walnut halves at P.M. snack, plus add 1/2 an avocado, sliced, to dinner.Day 2Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (187 calories, 14g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup blueberriesDinner (453 calories, 37g carbohydrate)1 servingVegetarian Quinoa & Feta Stuffed Zucchini1 servingGuacamole Chopped SaladDaily Totals:1,512 calories, 84 g protein, 125 g carbohydrates, 39 g fiber, 80 g fat, 1,571 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.Day 3Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (126 calories, 16g carbohydrate)1 cup low-fat plain kefir¼ cup raspberriesLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsDinner (485 calories, 47g carbohydrate)1 servingRoasted Chickpea Curry Bowl2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 76 g protein, 136 g carbohydrates, 40 g fiber, 75 g fat, 1,769 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 4Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (223 calories, 8g carbohydrate)2 medium stalks celery2 Tbsp. natural peanut butterLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (114 calories, 15g carbohydrate)1 cup blackberries4 dried walnut halvesDinner (439 calories, 40g carbohydrate)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 77 g protein, 114 g carbohydrates, 34 g fiber, 86 g fat, 1,423 mg sodiumTo make it 2,000 calories:Increase to 3 stalks celery and 2 1/2 Tbsp. natural peanut butter at A.M. snack, add 1 large pear to lunch, increase to 20 dried walnut halves at P.M. snack plus swap 1 servingEverything Bagel Avocado Toastfor the baguette at dinner.Day 5Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (168 calories, 26g carbohydrate)1 cup low-fat plain kefir1 medium peachDinner (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servingsQuinoa-Black Bean Saladto have for lunch on Days 6 and 7Daily Totals:1,500 calories, 76 g protein, 146 g carbohydrates, 37 g fiber, 72 g fat, 1,393 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snackDay 6Alison MikschBreakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (145 calories, 12g carbohydrate)¾ cup low-fat plain Greek yogurt¼ cup blueberriesLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (99 calories, 11g carbohydrate)¾ cup blackberries4 dried walnut halvesDinner (541 calories, 41g carbohydrate)1 servingCrispy Egg Noodles with Tofu & Peanut SauceDaily Totals:1,512 calories, 70 g protein, 147 g carbohydrates, 30 g fiber, 78 g fat, 1,140 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Brie PassanoBreakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (154 calories, 5g carbohydrate)20 dry-roasted unsalted almondsDinner (362 calories, 38g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingDaily Totals:1,503 calories, 74 g protein, 139 g carbohydrates, 34 g fiber, 75 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto 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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Photo: Brie Passano

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

In this vegetarian plan for diabetes, we include plenty ofplant-based proteins, plus fiber-packed foods—like legumes, fruits and vegetables and whole grains—to keep you feeling satisfied and your blood sugars and energy levels balanced all day long.The key to good blood sugar balance is to eat quality high-fiber carbohydrates while including a solid amount of protein at each meal. This combination of fiber and protein at each meal helps slow down digestion, which also slows the rate at which glucose enters your bloodstream. As a result, you’re less likely to experience drastic blood sugar spikes and energy swings in the short term, which has positive effects on your overall health in the long run.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 YouBecause weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. 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.Health Benefits of a Vegetarian DietEating a balanced vegetarian diet has its share ofhealth benefits. People who eat more plant-based foods are more likely to hit their daily fiber goals, which is a powerhouse nutrient that most of us are skimping on. Likely related to increased fiber intake, people who focus on plant-based proteins tend to have better blood sugars, lower body weights, improved heart health and even a lower risk of certain cancers.Interested in eating more plant-based foods but unsure if you want to take the vegetarian plunge? Theflexitarian dietis a great option—and you’ll still reap the health benefits of plant-based foods.Vegetarian Foods to Focus on for DiabetesInclude plenty of protein, high-fiber foods and healthy fats to maximize your health and stabilize blood sugars.Beans and lentilsNuts and seeds, including natural nut butters (look for options with no added sugar)YogurtKefirCheeseCottage cheeseTofuSeitanTempehEdamameFlax, hemp and chia seedsEggsWhole grains (oats, quinoa, bulgur, barley, sprouted bread)Vegetables, especially dark leafy greensFruits, particularly berries and fruit with skin (such as apples and pears)Olives and olive oilAvocadoHow to Meal-Prep Your Week of MealsMakeMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheeseto have for breakfast throughout the week.PrepareVegan Kale Caesar Salad with Tofu Croutonsto have for lunch on Days 2 through 5.MakeMaple Granolato have throughout the week.Day 1Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (206 calories, 7g carbohydrate)¼ cup dry-roasted unsalted almondsLunch (304 calories, 40g carbohydrate)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (187 calories, 11g carbohydrate)¾ cup low-fat plain kefir8 dried walnut halvesDinner (476 calories, 48g carbohydrate)1 servingCharred Vegetable & Bean Tostadas with Lime Crema2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,502 calories, 80 g protein, 137 g carbohydrates, 34 g fiber, 77 g fat, 1,386 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch, increase to 15 dried walnut halves at P.M. snack, plus add 1/2 an avocado, sliced, to dinner.Day 2Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (187 calories, 14g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup blueberriesDinner (453 calories, 37g carbohydrate)1 servingVegetarian Quinoa & Feta Stuffed Zucchini1 servingGuacamole Chopped SaladDaily Totals:1,512 calories, 84 g protein, 125 g carbohydrates, 39 g fiber, 80 g fat, 1,571 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.Day 3Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (126 calories, 16g carbohydrate)1 cup low-fat plain kefir¼ cup raspberriesLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsDinner (485 calories, 47g carbohydrate)1 servingRoasted Chickpea Curry Bowl2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 76 g protein, 136 g carbohydrates, 40 g fiber, 75 g fat, 1,769 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 4Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (223 calories, 8g carbohydrate)2 medium stalks celery2 Tbsp. natural peanut butterLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (114 calories, 15g carbohydrate)1 cup blackberries4 dried walnut halvesDinner (439 calories, 40g carbohydrate)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 77 g protein, 114 g carbohydrates, 34 g fiber, 86 g fat, 1,423 mg sodiumTo make it 2,000 calories:Increase to 3 stalks celery and 2 1/2 Tbsp. natural peanut butter at A.M. snack, add 1 large pear to lunch, increase to 20 dried walnut halves at P.M. snack plus swap 1 servingEverything Bagel Avocado Toastfor the baguette at dinner.Day 5Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (168 calories, 26g carbohydrate)1 cup low-fat plain kefir1 medium peachDinner (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servingsQuinoa-Black Bean Saladto have for lunch on Days 6 and 7Daily Totals:1,500 calories, 76 g protein, 146 g carbohydrates, 37 g fiber, 72 g fat, 1,393 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snackDay 6Alison MikschBreakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (145 calories, 12g carbohydrate)¾ cup low-fat plain Greek yogurt¼ cup blueberriesLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (99 calories, 11g carbohydrate)¾ cup blackberries4 dried walnut halvesDinner (541 calories, 41g carbohydrate)1 servingCrispy Egg Noodles with Tofu & Peanut SauceDaily Totals:1,512 calories, 70 g protein, 147 g carbohydrates, 30 g fiber, 78 g fat, 1,140 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Brie PassanoBreakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (154 calories, 5g carbohydrate)20 dry-roasted unsalted almondsDinner (362 calories, 38g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingDaily Totals:1,503 calories, 74 g protein, 139 g carbohydrates, 34 g fiber, 75 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto 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 vegetarian plan for diabetes, we include plenty ofplant-based proteins, plus fiber-packed foods—like legumes, fruits and vegetables and whole grains—to keep you feeling satisfied and your blood sugars and energy levels balanced all day long.The key to good blood sugar balance is to eat quality high-fiber carbohydrates while including a solid amount of protein at each meal. This combination of fiber and protein at each meal helps slow down digestion, which also slows the rate at which glucose enters your bloodstream. As a result, you’re less likely to experience drastic blood sugar spikes and energy swings in the short term, which has positive effects on your overall health in the long run.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 YouBecause weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. 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.Health Benefits of a Vegetarian DietEating a balanced vegetarian diet has its share ofhealth benefits. People who eat more plant-based foods are more likely to hit their daily fiber goals, which is a powerhouse nutrient that most of us are skimping on. Likely related to increased fiber intake, people who focus on plant-based proteins tend to have better blood sugars, lower body weights, improved heart health and even a lower risk of certain cancers.Interested in eating more plant-based foods but unsure if you want to take the vegetarian plunge? Theflexitarian dietis a great option—and you’ll still reap the health benefits of plant-based foods.Vegetarian Foods to Focus on for DiabetesInclude plenty of protein, high-fiber foods and healthy fats to maximize your health and stabilize blood sugars.Beans and lentilsNuts and seeds, including natural nut butters (look for options with no added sugar)YogurtKefirCheeseCottage cheeseTofuSeitanTempehEdamameFlax, hemp and chia seedsEggsWhole grains (oats, quinoa, bulgur, barley, sprouted bread)Vegetables, especially dark leafy greensFruits, particularly berries and fruit with skin (such as apples and pears)Olives and olive oilAvocadoHow to Meal-Prep Your Week of MealsMakeMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheeseto have for breakfast throughout the week.PrepareVegan Kale Caesar Salad with Tofu Croutonsto have for lunch on Days 2 through 5.MakeMaple Granolato have throughout the week.Day 1Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (206 calories, 7g carbohydrate)¼ cup dry-roasted unsalted almondsLunch (304 calories, 40g carbohydrate)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (187 calories, 11g carbohydrate)¾ cup low-fat plain kefir8 dried walnut halvesDinner (476 calories, 48g carbohydrate)1 servingCharred Vegetable & Bean Tostadas with Lime Crema2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,502 calories, 80 g protein, 137 g carbohydrates, 34 g fiber, 77 g fat, 1,386 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch, increase to 15 dried walnut halves at P.M. snack, plus add 1/2 an avocado, sliced, to dinner.Day 2Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (187 calories, 14g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup blueberriesDinner (453 calories, 37g carbohydrate)1 servingVegetarian Quinoa & Feta Stuffed Zucchini1 servingGuacamole Chopped SaladDaily Totals:1,512 calories, 84 g protein, 125 g carbohydrates, 39 g fiber, 80 g fat, 1,571 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.Day 3Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (126 calories, 16g carbohydrate)1 cup low-fat plain kefir¼ cup raspberriesLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsDinner (485 calories, 47g carbohydrate)1 servingRoasted Chickpea Curry Bowl2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,484 calories, 76 g protein, 136 g carbohydrates, 40 g fiber, 75 g fat, 1,769 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 4Breakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (223 calories, 8g carbohydrate)2 medium stalks celery2 Tbsp. natural peanut butterLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (114 calories, 15g carbohydrate)1 cup blackberries4 dried walnut halvesDinner (439 calories, 40g carbohydrate)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteDaily Totals:1,510 calories, 77 g protein, 114 g carbohydrates, 34 g fiber, 86 g fat, 1,423 mg sodiumTo make it 2,000 calories:Increase to 3 stalks celery and 2 1/2 Tbsp. natural peanut butter at A.M. snack, add 1 large pear to lunch, increase to 20 dried walnut halves at P.M. snack plus swap 1 servingEverything Bagel Avocado Toastfor the baguette at dinner.Day 5Breakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (405 calories, 19g carbohydrate)1 servingVegan Kale Caesar Salad with Tofu CroutonsP.M. Snack (168 calories, 26g carbohydrate)1 cup low-fat plain kefir1 medium peachDinner (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladMeal-Prep Tip:Reserve 2 servingsQuinoa-Black Bean Saladto have for lunch on Days 6 and 7Daily Totals:1,500 calories, 76 g protein, 146 g carbohydrates, 37 g fiber, 72 g fat, 1,393 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snackDay 6Alison MikschBreakfast (268 calories, 36g carbohydrate)1 servingMuffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese1 medium pearA.M. Snack (145 calories, 12g carbohydrate)¾ cup low-fat plain Greek yogurt¼ cup blueberriesLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (99 calories, 11g carbohydrate)¾ cup blackberries4 dried walnut halvesDinner (541 calories, 41g carbohydrate)1 servingCrispy Egg Noodles with Tofu & Peanut SauceDaily Totals:1,512 calories, 70 g protein, 147 g carbohydrates, 30 g fiber, 78 g fat, 1,140 mg sodiumTo make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.Day 7Brie PassanoBreakfast (329 calories, 30g carbohydrate)1 cup low-fat plain Greek yogurt¼ cup raspberries1 servingMaple GranolaA.M. Snack (200 calories, 18g carbohydrate)1 cup edamame, in podsLunch (458 calories, 47g carbohydrate)1 servingQuinoa-Black Bean SaladP.M. Snack (154 calories, 5g carbohydrate)20 dry-roasted unsalted almondsDinner (362 calories, 38g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro DressingDaily Totals:1,503 calories, 74 g protein, 139 g carbohydrates, 34 g fiber, 75 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.

In this vegetarian plan for diabetes, we include plenty ofplant-based proteins, plus fiber-packed foods—like legumes, fruits and vegetables and whole grains—to keep you feeling satisfied and your blood sugars and energy levels balanced all day long.

The key to good blood sugar balance is to eat quality high-fiber carbohydrates while including a solid amount of protein at each meal. This combination of fiber and protein at each meal helps slow down digestion, which also slows the rate at which glucose enters your bloodstream. As a result, you’re less likely to experience drastic blood sugar spikes and energy swings in the short term, which has positive effects on your overall health in the long run.

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.

Because weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. 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.

Health Benefits of a Vegetarian Diet

Eating a balanced vegetarian diet has its share ofhealth benefits. People who eat more plant-based foods are more likely to hit their daily fiber goals, which is a powerhouse nutrient that most of us are skimping on. Likely related to increased fiber intake, people who focus on plant-based proteins tend to have better blood sugars, lower body weights, improved heart health and even a lower risk of certain cancers.

Interested in eating more plant-based foods but unsure if you want to take the vegetarian plunge? Theflexitarian dietis a great option—and you’ll still reap the health benefits of plant-based foods.

Vegetarian Foods to Focus on for Diabetes

Include plenty of protein, high-fiber foods and healthy fats to maximize your health and stabilize blood sugars.

How to Meal-Prep Your Week of Meals

Charred Vegetable & Bean Tostadas with Lime Crema

Breakfast (329 calories, 30g carbohydrate)

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

Lunch (304 calories, 40g carbohydrate)

P.M. Snack (187 calories, 11g carbohydrate)

Dinner (476 calories, 48g carbohydrate)

Daily Totals:1,502 calories, 80 g protein, 137 g carbohydrates, 34 g fiber, 77 g fat, 1,386 mg sodium

To make it 2,000 calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch, increase to 15 dried walnut halves at P.M. snack, plus add 1/2 an avocado, sliced, to dinner.

southwestern muffin tin omelets

Breakfast (268 calories, 36g carbohydrate)

A.M. Snack (200 calories, 18g carbohydrate)

Lunch (405 calories, 19g carbohydrate)

P.M. Snack (187 calories, 14g carbohydrate)

Dinner (453 calories, 37g carbohydrate)

Daily Totals:1,512 calories, 84 g protein, 125 g carbohydrates, 39 g fiber, 80 g fat, 1,571 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.

roasted-chickpea-curry-bowl

A.M. Snack (126 calories, 16g carbohydrate)

P.M. Snack (200 calories, 18g carbohydrate)

Dinner (485 calories, 47g carbohydrate)

Daily Totals:1,484 calories, 76 g protein, 136 g carbohydrates, 40 g fiber, 75 g fat, 1,769 mg sodium

To make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.

greek-salad-with-edamame.jpeg

A.M. Snack (223 calories, 8g carbohydrate)

P.M. Snack (114 calories, 15g carbohydrate)

Dinner (439 calories, 40g carbohydrate)

Daily Totals:1,510 calories, 77 g protein, 114 g carbohydrates, 34 g fiber, 86 g fat, 1,423 mg sodium

To make it 2,000 calories:Increase to 3 stalks celery and 2 1/2 Tbsp. natural peanut butter at A.M. snack, add 1 large pear to lunch, increase to 20 dried walnut halves at P.M. snack plus swap 1 servingEverything Bagel Avocado Toastfor the baguette at dinner.

vegan kale caesar

P.M. Snack (168 calories, 26g carbohydrate)

Dinner (458 calories, 47g carbohydrate)

Meal-Prep Tip:Reserve 2 servingsQuinoa-Black Bean Saladto have for lunch on Days 6 and 7

Daily Totals:1,500 calories, 76 g protein, 146 g carbohydrates, 37 g fiber, 72 g fat, 1,393 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack

Alison Miksch

a recipe photo of the Quinoa-Black Bean Salad

A.M. Snack (145 calories, 12g carbohydrate)

Lunch (458 calories, 47g carbohydrate)

P.M. Snack (99 calories, 11g carbohydrate)

Dinner (541 calories, 41g carbohydrate)

Daily Totals:1,512 calories, 70 g protein, 147 g carbohydrates, 30 g fiber, 78 g fat, 1,140 mg sodium

Brie Passano

P.M. Snack (154 calories, 5g carbohydrate)

Dinner (362 calories, 38g carbohydrate)

Daily Totals:1,503 calories, 74 g protein, 139 g carbohydrates, 34 g fiber, 75 g fat, 1,025 mg sodium

To make it 2,000 calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto 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.