7-Day Diabetes Meal Plan for Weight Loss

Key Points

  • This 7-day meal plan is set at 1,500 daily calories, with modifications for 1,800 and 2,000 calories.
  • Each day has at least 85 grams protein and 28 grams fiber to help you feel satisfied and support healthy weight loss.
  • This plan is mindful of carbohydrates, saturated fat and sodium to align with a diabetes-friendly eating pattern.

If you have type 2 diabetes, you have likely been told that weight loss may help improve your blood sugar levels. If you have type 2 diabetes or elevated blood sugar levels, losing weight may help improve blood sugar (glucose) levels and reduce insulin resistance, which can slow the progression of diabetes.1 Whether you’re newly diagnosed or have been living with diabetes for a while, it can be overwhelming to know where to begin and what to focus on. Fortunately, this dietitian-made meal plan can help. In this seven-day diabetes meal plan for weight loss, we map out a week of lower-calorie meals and snacks rich in fiber and protein to support healthy blood sugar levels and help with weight loss. You’ll find three different calorie levels to choose from and meal-prep tips to simplify the routine. Protein and fiber are two nutrients that are digested slowly and can help reduce spikes in blood sugar levels. As a bonus, these two nutrients can also help you feel full for longer, even if you’re eating fewer calories, making them particularly helpful for weight loss.

Meal Plan at a Glance
Breakfast/ AM Snack  Lunch/ PM Snack Dinner/ Late-Night Snack
Egg scramble/ PearChicken Salad/ Yogurt & berriesSalmon Caesar salad
Yogurt parfait/ Stuffed peppersSalad & fruit/ Apple & edamameCabbage roll skillet
Yogurt parfait/ Stuffed peppersSalad & fruit/ Cottage cheese & berries Tofu tacos
Yogurt parfait/ OrangeSalad & fruit/ Blueberries Fish taco bowl
Almond butter toast/ Stuffed peppersSalad & fruit/ Yogurt & berriesChicken & vegetables
Almond butter toast/ AppleTuna salad/ Yogurt parfaitOrange chicken skillet
Avocado toast/ Stuffed peppersTuna salad/ OrangeChicken fajita salad

 

Breakfast (326 calories, 26g carbs)

  • 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (131 calories, 35g carbs)

  • 1 large pear

Lunch (378 calories, 25g carbs)

  • 1 serving Chicken & Spinach Salad with Creamy Feta Dressing

P.M. Snack (164 calories, 21g carbs)

  • ¾ cup nonfat plain strained Greek-style yogurt
  • 1 cup raspberries

Dinner (489 calories, 34g carbs)

  • 2 servings Lemon-Garlic Salmon Bites
  • 1 serving Cabbage Caesar Salad
  • 1-oz. slice whole-wheat baguette

Daily Totals: 1,488 calories, 63g fat, 16g saturated fat, 96g protein, 141g carbohydrate, 28g fiber, 2,288mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 2 Tbsp. chopped walnuts to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack and add 1 cup edamame, in pods, as an evening snack.

Breakfast (401 calories, 33g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup blackberries
  • 1 serving Cinnamon-Toasted Oats
  • 2 Tbsp. chopped walnuts
 

A.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Lunch (436 calories, 30g carbs)

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium orange
 

P.M. Snack (195 calories, 33g carbs)

  • 1 medium apple
  • ½ cup edamame, in pods
 

Dinner (338 calories, 29g carbs)

  • 1 serving Unstuffed Cabbage Roll Skillet
 

Daily Totals: 1,492 calories, 65g fat, 14g saturated fat, 96g protein, 140g carbohydrate, 36g fiber, 1,441mg sodium.

 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds with 1 cup blueberries as an evening snack.

 

Make it 2,000 calories: Increase to 1½ cups edamame, in pods, at P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 cup blueberries as an evening snack.

Breakfast (401 calories, 33g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup blackberries
  • 1 serving Cinnamon-Toasted Oats
  • 2 Tbsp. chopped walnuts
 

A.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Lunch (436 calories, 30g carbs)

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium orange
 

P.M. Snack (124 calories, 14g carbs)

  • ½ cup unsalted low-fat cottage cheese
  • ½ cup blueberries
 

Dinner (406 calories, 38g carbs)

  • 1 serving Chipotle Tofu Tacos
  • 1 serving Spicy Cabbage Slaw
 

Daily Totals: 1,489 calories, 71g fat, 14g saturated fat, 94g protein, 129g carbohydrate, 28g fiber, 1,283mg sodium.

 

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Breakfast (401 calories, 33g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup blackberries
  • 1 serving Cinnamon-Toasted Oats
  • 2 Tbsp. chopped walnuts
 

A.M. Snack (62 calories, 15g carbs)

  • 1 medium orange
 

Lunch (433 calories, 30g carbs)

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium peach
 

P.M. Snack (63 calories, 16g carbs)

  • ¾ cup blueberries
 

Dinner (529 calories, 40g carbs)

  • 1 serving Fish Taco Bowls with Green Cabbage Slaw
 

Daily Totals: 1,488 calories, 68g fat, 11g saturated fat, 95g protein, 134g carbohydrate, 31g fiber, 1,232mg sodium.

 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ½ cup unsalted low-fat cottage cheese to P.M. snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and ½ cup unsalted low-fat cottage cheese to P.M. snack and add 1 cup edamame, in pods, as an evening snack.

Breakfast (294 calories, 28g carbs)

  • 1 slice sprouted-wheat bread, toasted
  • 1 Tbsp. unsweetened almond butter
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 1 cup low-fat plain kefir
 

A.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Lunch (436 calories, 30g carbs)

  • 1 serving Spinach & Strawberry Meal-Prep Salad
  • 1 medium orange
 

P.M. Snack (164 calories, 21g carbs)

  • ¾ cup nonfat plain strained Greek-style yogurt
  • 1 cup raspberries
 

Dinner (469 calories, 28g carbs)

  • 1 serving Easy Chicken Tenders with Lemon & Garlic
  • 1 serving Caramelized Broccolini & White Beans
 

Daily Totals: 1,485 calories, 67g fat, 14g saturated fat, 105g protein, 122g carbohydrate, 32g fiber, 1,715mg sodium.

 

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Breakfast (294 calories, 28g carbs)

  • 1 slice sprouted-wheat bread, toasted
  • 1 Tbsp. almond butter
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 1 cup low-fat plain kefir
 

A.M. Snack (95 calories, 25g carbs)

  • 1 medium apple
 

Lunch (390 calories, 42g carbs)

  • 1 serving Tuna Salad Lettuce Wraps
  • 1 large pear
 

P.M. Snack (211 calories, 22g carbs)

  • ¾ cup nonfat plain strained Greek-style yogurt
  • 1 cup raspberries
  • 1 Tbsp. chopped walnuts
 

Dinner (509 calories, 34g carbs)

  • 1 serving Orange Chicken & Broccoli Skillet
 

Daily Totals: 1,499 calories, 60g fat, 12g saturated fat, 98g protein, 151g carbohydrate, 30g fiber, 1,621mg sodium.

 

Make it 1,800 calories: Add 2 Tbsp. almond butter to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.

 

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack, increase to 3 Tbsp. chopped walnuts at P.M. snack, and add 1 cup edamame, in pods, as an evening snack.

Breakfast (409 calories, 28g carbs)

  • 1 serving Avocado Toast with Jammy Eggs
 

A.M. Snack (122 calories, 15g carbs)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Lunch (390 calories, 42g carbs)

  • 1 serving Tuna Salad Lettuce Wraps
  • 1 large pear
 

P.M. Snack (62 calories, 15g carbs)

  • 1 medium orange
 

Dinner (535 calories, 25g carbs)

  • 1 serving Chicken Fajita Salad
 

Daily Totals: 1,518 calories, 79g fat, 16g saturated fat, 85g protein, 125g carbohydrate, 36g fiber, 1,650mg sodium.

 

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.