Diabetes Meals: Tips & Recommendations for a Healthy Diabetes Diet

Following a diabetes diet plan can have many health benefits, like improving blood sugar control and lowering A1C, but getting started may feel like a challenge. A great place to start is to plan ahead. That includes creating a healthy grocery list and planning meals for the week. People who take 30 minutes each week to create a grocery list eat healthier.

The recommendations for a diabetes diet plan are similar to those for all adults: eat more fruits and vegetables, choose lean protein sources, high fiber and whole grain carbohydrate foods, and opt for healthy fats. People with all types of diabetes, including prediabetes, should avoid sweet drinks that contain carbohydrate and calories.

All foods can be worked into a healthy diet for diabetes, but to keep your diet heart healthy and to help control weight, it’s best to limit portions of added fats such as butter, margarine, oils, and salad dressing. A gestational diabetes diet and a diet for a child with type 1 diabetes have exceptions that need to be considered when making an individualized diet plan.

To create a complete diabetes diet plan that is individualized to your needs, you can consult a Registered Dietitian Nutritionist (RDN). Once you know your goals for each meal, creating a meal plan is the fun part.

We’ve compiled a guide of diabetes meal ideas to get you started:

• Breakfast ideas
• Lunch ideas
• Dinner ideas
• Snack ideas
• Dessert ideas
• Tips for Healthy Diabetes Meal Planning

Diabetes Meal Plan: Breakfast Ideas

Eating breakfast is an important part of a diabetes diet. A general goal for starting your day is to test your blood sugar, take medication or insulin (if applicable), and eat breakfast within an hour of waking up. If you take a glucose-lowering medication, it is crucial that you do not skip breakfast as it can lead to low blood sugar. When breakfast is skipped, typically people consume more calories later in the day, which can make weight management more difficult.

Incorporating healthy breakfast meals into your diabetes diet plan will help you stay on track with managing your diabetes. Below are some meal ideas that easily fit into a diabetes meal plan.

Yogurt Parfait

This recipe consists of yogurt and your favorite sliced fruit, topped with granola or cereal, and a sweetener of your choice. It provides 43 grams of carbohydrate, so if your carbohydrate allowance is higher for the meal, you can add extra fruit, a slice of toast, or a high-fiber English muffin to balance your meal. Adding two scrambled eggs can increase the protein of your breakfast from 15 grams to 29 grams.

• Prep time: 5 minutes
• Serving size: 1 parfait
• Servings per recipe: 1
• Carbohydrate: 43 gm
• Other nutrition info: Protein: 15 gm, Fiber: 4 gm, Calories: 319

Get this dietitian-approved recipe here: Yogurt Parfait

Pumpkin Pancakes

Pumpkin is a popular flavor during the fall and winter months. Each pumpkin pancake contains 14 grams of carbohydrate, and if you top them with fruit or syrup, make sure to count the carbohydrate content of those as well. You can add a few eggs and/or low-fat sausage such as Applegate Farms chicken breakfast sausage to balance your breakfast and meet calorie needs.

• Prep and cook time: 20 minutes
• Serving size: 1 pancake
• Servings per recipe: 6
• Carbohydrate: 14 gm
• Other nutrition info: Protein: 3 gm, Fiber: 2 gm, Calories: 80

Get this dietitian-approved recipe here: Pumpkin Pancakes

Single Serve Pumpkin Apple Baked Oats

On busy days, a grab and go breakfast option can make breakfast quick and easy. Each serving of these pumpkin apple baked oats provides 42 grams of carbohydrate. Pairing a Splenda Diabetes Care shake for an additional 15 grams of carbs and 16 grams of protein can complete this on-the-go, balanced breakfast for a diabetes diet.

• Prep and cook time: 40 minutes
• Serving size: 1 baked oat dish
• Servings per recipe: 1
• Carbohydrate: 42 gm
• Other nutrition info: Protein: 7 gm, Fiber: 4 gm, Calories: 200

Get this dietitian-approved recipe here: Single Serve Pumpkin Apple Baked Oats

Crustless Quiche

If you are looking for a low-carb, high-protein breakfast, this quiche is a healthy choice that you can prepare ahead of time and heat up in the morning. Pair it with fresh fruit and/or yogurt to meet your carbohydrate goal for the meal.

• Prep and cook time: 1 hour and 15 minutes (cooling time included)
• Serving size: 1/6 of quiche
• Servings per recipe: 6
• Carbohydrate: 6 gm
• Other nutrition info: Protein: 18 gm, Fiber: 1 gm, Calories: 165

Get this dietitian-approved recipe here: Crustless Quiche

Spinach, Red Pepper, and Cheese Frittatas

A hot breakfast can taste especially good during cooler months, and this frittata recipe can be made the day before and heated in the oven for your meal. This dish could be used for any meal throughout the day. It is a good source of protein, but contains only 5 grams of carbohydrate, so consider pairing it with 2 slices of whole grain toast, a high-fiber English muffin, whole grain bagel, fresh fruit, yogurt, or even soup to meet your carbohydrate goal for the meal.

• Prep and cook time: 23 minutes
• Serving size: 1/12 of the frittata
• Servings per recipe: 12
• Carbohydrate: 5 gm
• Other nutrition info: Protein: 11 gm, Fiber: 2 gm, Calories: 147

Get this dietitian-approved recipe here: Spinach, Red Pepper, and Cheese Frittatas

Diabetes Meal Plan: Lunch Ideas

If you commute to work, packing a lunch can help you save money and make nutritious meal choices. Here are a few general tips to consider for preparing lunches:

• Make extra food at dinnertime that can be eaten as leftovers at lunchtime.
• Take your favorite sandwich fillings and add them to chopped lettuce for a salad.
• Change up the bread on your favorite sandwich with pita bread, a sandwich wrap, or tortilla to keep from losing interest.
• Invest in an insulated lunch bag and easy-to-clean storage containers to use when packing lunches.

Each meal for your diabetes meal plan should include lean protein, whole grain carbohydrate, fruits, vegetables, and healthy fats. It can be as simple as a turkey sandwich on whole grain bread, fresh strawberries, and a few almonds. The following meals can easily be prepared ahead and enjoyed at lunchtime any day of the week, whether you’re at home or at work.

Rainbow Vegetable Chili

This chili is loaded with vegetables and is a good source of fiber and protein. A 1 ½ cup serving would provide 45 grams of carbohydrate, which is a common lunchtime carbohydrate target. Add a tossed salad with light dressing, and you have a complete meal.

• Prep and cook time: 45 minutes
• Serving size: 1 cup
• Servings per recipe: 6
• Carbohydrate: 30 gm
• Other nutrition info: Protein: 10 gm, Fiber: 8 gm, Calories: 208

Get this dietitian-approved recipe here: Rainbow Vegetable Chili

Almond Cranberry Rice

This is a side dish that pairs well with leftover grilled chicken, salmon, or other lean protein. To save time, consider using Birdseye Steamfresh frozen brown rice (available in the freezer section at the supermarket) or Minute Rice Brown Rice microwave cups. For a complete and balanced meal, add some non-starchy vegetables like asparagus, green beans, or carrots.

• Prep and cook time: 15-20 minutes (based on type of rice used)
• Serving size: ½ cup
• Servings per recipe: 4
• Carbohydrate: 31 gm
• Other nutrition info: Protein: 4 gm, Fiber: 3 gm, Calories: 180

Get this dietitian-approved recipe here: Almond Cranberry Rice

Edamame with Stir Fried Vegetables

Many people are recognizing the value of a plant-based or vegetarian diet. Vegetable stir fry dishes like this one provide valuable nutrients and can be heated up for lunch the next day. Pair this recipe with fresh fruit, whole wheat pita, and a sugar-free beverage for a balanced diabetes meal.

• Prep and cook time: 30 minutes
• Serving size: 1/6 of the recipe
• Servings per recipe: 6
• Carbohydrate: 16gm
• Other nutrition info: Protein: 5 gm, Fiber: 3 gm, Calories: 128

Get this dietitian-approved recipe here: Edamame with Stir Fried Vegetables

Beef and Vegetable Soup

As the weather cools down, soup is an easy choice for lunch since it can be made ahead of time and easily reheated. This soup recipe packs a punch with 25 grams of protein, which will help you feel full longer. With 36 grams of carbohydrate per serving, you could add a small whole grain roll or piece of fresh fruit to complete the meal.

• Prep and Cook Time: 2 hours (1 ½ hours is simmering time)
• Serving size: ¼ recipe
• Servings per recipe: 4
• Carbohydrate: 36 gm
• Other nutrition info: Protein: 25 gm, Fiber: 4 gm, Calories: 412

Get this dietitian-approved recipe here: Beef and Vegetable Soup

Super Quesadillas

If you are working from home, you may have a few minutes to make these protein and fiber-packed quesadillas for lunch. Add a small tossed salad with light dressing, a piece of fresh fruit, or a light yogurt for an easy nutrient packed meal.

• Prep and cook time: 25 minutes
• Servings size: 1 quesadilla
• Servings per recipe: 4
• Carbohydrate: 45 gm
• Other nutrition info: Protein: 15 gm, Fiber: 8 gm, Calories: 238

Get this dietitian-approved recipe here: Super Quesadillas

Diabetes Meal Plan: Dinner Ideas

Including a healthy dinner in your diabetes meal plan doesn’t always require lots of time chopping and cooking. For quick and easy meals, you can use ideas from the breakfast and lunch suggestions.

Consider keeping healthy frozen foods handy for days when you’re running late and don’t have time to prepare a meal. This can help you avoid swinging through a fast food drive thru when caught in a time crunch. A healthy and popular frozen dinner option — ready in about 5 minutes — is Amy’s frozen vegetable lasagna, which can be paired with a tossed salad with light dressing.

The dinner recipes below can be a great addition to your diabetes diet plan when you have time to get cooking!

Baked Fish and Veggies in One Wrap

Seafood is always a healthy choice as long as it is not fried. Fish has many health benefits and is a lean source of protein. This recipe also includes vegetables. To balance out your plate, add a healthy carbohydrate choice such as brown rice, whole wheat or chickpea pasta, a small baked white or sweet potato, fruit salad, peach slices, or a dinner roll.

• Prep and cook time: 25 minutes
• Serving size: ¼ recipe
• Servings per recipe: 4
• Carbohydrate: 10 gm
• Other nutrition info: Protein: 23 gm, Fiber: Unlisted – vegetables contain fiber, Calories: 219

If you are using carbohydrate counting as your diabetes meal planning method, ask your dietitian if you need to include the carbohydrate count of cooked vegetables. If you have type 2 diabetes and are on an oral medication, you may not need to include it.

Get this dietitian-approved recipe here: Baked Fish and Veggies in One Wrap

Fajita-Seasoned Grilled Chicken

This is a quick and easy chicken recipe that can be used as your lean protein choice in a balanced meal. To create a balanced meal, think about your plate. Aim for ¼ plate of this chicken, ¼ plate of healthy carbohydrate — brown rice, a small baked white or sweet potato, whole grain or chickpea pasta, or a whole grain roll — and ½ plate non-starchy vegetables like carrots, broccoli, green beans, tomato slices, or asparagus. A small serving of healthy fat can be included with meals, such as a small serving of olive oil, light butter or margarine, light sour cream, 2 tablespoons of avocado, or a few almonds or walnuts. To round out the meal, add a small serving of fruit for dessert.

• Prep and cook time: 20 minutes
• Serving size: 1 chicken breast
• Servings per recipe: 2
• Carbohydrate: 8 gm
• Other nutrition info: Protein: 19 gm, Fiber: 2 gm, Calories: 176

Get this dietitian-approved recipe here: Fajita-Seasoned Grilled Chicken

All-in-One Burger Stew

This is a family friendly comfort food recipe that everyone can enjoy. Since each serving contains only 20 grams of carbohydrate, chances are that you could double the portion to better meet your carbohydrate goal for the meal. Alternatively, you could add fruit, breadsticks, a light yogurt, or another source of carbohydrate to complete the meal.

• Prep and cook time: 30 minutes
• Serving size: 1/6 of the recipe
• Servings per recipe: 6
• Carbohydrate: 20 gm
• Other nutrition info: Protein: 17 gm, Fiber: Unlisted, Calories: 260

Get this dietitian-approved recipe here: All-in-One Burger Stew

Antipasto Italian Roll-Ups

If you have to pack your dinner for a late shift at work or an on-the-go meal, this is a portable option. With just 24 grams of carbohydrate per roll-up, you may be able to adjust the serving size to meet your carbohydrate target for the meal, or you could add a cup of soup or fresh fruit to round out your meal. This recipe is perfect for busy nights when you know you won’t have time to prep and cook a more complex meal. Keep the ingredients on hand for a quick and easy dinner.

• Prep and cook time: 10 minutes
• Serving size: 1 roll up
• Servings per recipe: 2
• Carbohydrate: 24 gm
• Other nutrition info: Protein: 14 gm, Fiber: 3 gm, Calories: 251

Get this dietitian-approved recipe here: Antipasto Italian Roll-Ups

Balsamic Beef, Mushrooms, and Onions

This flavorful recipe takes care of the protein and veggies on your dinner plate; you just need to fill the last ¼ of your plate with a healthy carbohydrate, such as a small baked potato or brown rice and add a fruit for dessert. You may be able to double the portion size of this recipe if your meal plan has a higher calorie and protein target.

• Prep and cook time: 30 minutes
• Serving size: 3 ounces beef + 1/3 cup vegetables
• Servings per recipe: 4
• Carbohydrate: 7 gm
• Other nutrition info: Protein: 26 gm, Fiber: 1 gm, Calories: 216

Get this dietitian-approved recipe here: Balsamic Beef, Mushrooms, and Onions

Diabetes Meal Plan: Snack Ideas

Preparing snacks that fit into a diabetes meal plan can be simple and easy. Here are some quick ideas to get you started:

• Fresh, frozen, canned, or dried fruit
• Low-fat flavored yogurt
• A grab-and-go shake like Splenda’s Diabetes Care Shakes
• Low-fat microwave popcorn
• A cheese stick and 100 calorie pack of nuts.

You can work with a Registered Dietitian Nutritionist to create a personalized strategy for how to include snacks into your diabetes meal plan. A good general guideline is to keep snacks under 150 calories and 15 grams of carbohydrate for adults with type 2 diabetes. Children with type 1 diabetes need additional calories for growth and development, which should be considered when creating a meal plan and choosing snacks.

To get more nutrition and variety in your diet, seek out snack recipes that provide both good nutrition and good flavor, like the one below.

Cottage Cheese and Chive Stuffed Cherry Tomatoes

This snack is a great way to add extra veggies into your diet. It allows the flexibility to easily increase the serving size to match your meal plan’s target for carbohydrate and calories, if needed.

• Cook and prep time: 25 minutes
• Serving Size: 4 tomatoes
• Servings Per Recipe: 8
• Carbohydrate: 5 gm
• Other nutrition info: Protein: 8 gm, Fiber: 1 gm, Calories: 60

Get this dietitian-approved recipe here: Cottage Cheese and Chive Stuffed Cherry Tomatoes

Diabetes Meal Plan: Dessert Ideas

Desserts can be worked into a meal plan for diabetes, and they don’t have to be “sugar free.” Desserts labeled as sugar free often have the same amount of carbohydrate as a regular dessert but may contain even more unhealthy fat.

The key to working dessert into a meal plan for diabetes is to double check the portion size so that you count the carbohydrate content correctly. With this approach, you do not need to eliminate your favorite treats — just be sure to choose a portion size that is appropriate for your carbohydrate goals.

Below is a dessert recipe to help you get started.

Ice Cream Cake

Customize this frozen treat with your choice of no-sugar-added, light ice cream. Enjoy!

• Prep and cook time: 4 hours (3 ½ hours for chilling)
• Serving Size: 1/16 of the cake
• Servings per recipe: 16
• Carbohydrate: 15 grams
• Other nutrition info: Protein: 2 gm, Fiber: 1 gm, Calories: 118

Get this dietitian-approved recipe here: Ice Cream Cake

5 Quick Tips for Healthy Diabetes Meal Planning

1. Take 30 minutes each week to plan your meals and make your grocery list.
2. Keep your pantry stocked with foods you need, including healthy freezer foods.
3. Short on time? Try online shopping through Amazon Fresh or other home delivery services.
4. Keep an eye out for healthy recipes to try to add more variety to your diet.
5. Remember, there are no “good” or “bad” foods. You can work your favorite foods into a healthy meal plan for diabetes.

Creating a diabetes diet plan is key to maintaining healthy eating habits as part of your overall diabetes care plan. You can work with a Registered Dietitian Nutritionist to come up with carbohydrate goals for each meal, while incorporating a variety of your favorite meals. Be sure to prepare for days that you may be in a pinch for time by having easy, on-the-go healthy meal options. By taking time each week to think ahead and prepare your meals according to your diabetes diet plan, you’ll be on your way to healthier eating.