1400 calorie diet plan for diabetics — A 1400-Calorie Meal Plan Low Carb is a balanced, healthy eating regimen that can prove beneficial to people with diabetes and provide advantages of low carb diet. Our bodies require the right nutrients in order to stay healthy and work properly. Nutrients for diabetics help to improve your nutrition and reduce your intake of excess calories, carbohydrates, and fat.
With a sample diabetic meal plan that is comprised of fresh, natural and unprocessed foods, your body will be able to perform the essential functions it needs in order to stay on the road to recovery.
1400-Calorie Meal Plan: Low Carb
Research suggest a combination of a low-calorie, low-carb diet can be an effective strategy for losing weight. In this 1,400-calorie meal plan, we combined these two diet principles to create a healthy take on a low-carb diet for weight loss.
Low-carb diets have taken center stage as the go-to strategy for losing weight and staying healthy, with diets like Whole30, the ketogenic diet and Atkins reigning supreme. And while research does suggests that the combination of a low-calorie, low-carb diet can be an effective strategy for losing weight, you don’t need to cut carbs as low as some of these trendy diets recommend in order to lose the weight. In fact, eating too few carbs can make weight loss harder, as you miss out on key nutrients (like fiber from whole grains, beans, fruits and vegetables) that can help you to feel full and satisfied on fewer calories. In this 1,400-calorie meal plan, we show you what a healthy, well-balanced take on a low-carb diet for weight loss looks like.
A Sample 1400-Calorie Diabetic Meal Plan
If you love to eat, a diagnosis of type 2 diabetes means you’ll need to rethink what foods you ingest in order to keep your blood sugar, or glucose, at safe and healthy levels.
If you’re overweight, which is a risk factor for type 2 diabetes, you may also need to reduce the number of calories you eat to aid in weight loss. The good news is losing excess pounds, along with making other lifestyle changes, such as getting more exercise, may help control your glucose so you don’t need to take medication. In addition, you can still eat a variety of nutritious and delicious foods without feeling deprived.
Nutrients for Diabetics
When meal planning, it’s always a great idea to plan your meals around non-starchy vegetables. This method will help to improve your nutrition and reduce your intake of excess calories, carbohydrates, and fat.
A wonderful method to use is called the plate method. The plate method consists of making one-half of your plate non-starchy vegetables, such as salad, broccoli, peppers, etc. One-fourth of your plate (or about 1 cup’s worth) should be dedicated to nutrient-dense carbohydrates, such as brown rice, quinoa, faro, beans, sweet potato, etc. And lastly, the last fourth of your plate may contain a lean protein, such as chicken, fish, lean beef, or tofu.
Understanding the best quality sources of carbohydrates, protein, and fat will help you to keep full and improve your blood sugar control.
1.Carbohydrates
Carbohydrates are the bodies’ main source of energy and the nutrient that impacts blood sugar the most.2 People with diabetes need to monitor their carbohydrate intake because excess carbohydrates, particularly in the form of white, refined, processed, and sugary foods can elevate blood sugars and triglycerides and result in weight gain. When thinking about carbohydrates, you’ll want to think about portions as well as type.
Choose carbohydrates that are rich in fiber (such as whole grains), starchy vegetables (such as sweet potatoes), and low-glycemic index fruits (such as berries). The total amount of carbohydrate you should eat per meal will depend on a variety of factors such as your age, gender, weight, blood sugar control, and activity level. Generally, most people with diabetes benefit from eating around 30 to 45 grams of carbohydrate per meal, and roughly 15 to 20 grams per snack.
The American Diabetes Association (ADA) recommends that about 45% of total daily caloric intake should come from carbs, but individual needs do vary. It’s always a good idea to meet with a registered dietitian or certified diabetes educator to determine how many carbohydrates are right for you. Keep in mind that every gram of carbohydrates contains about 4 calories. Therefore, if you are eating, 45 grams of carbohydrate per meal, and 30 grams per snack, you’ll be ingesting 660 calories from carbohydrates per day.
2.Protein
Adequate protein intake is important for boosting immunity, wound healing, muscle recovery, and has satiating power. When eating a calorie-controlled diet, it’s important to choose lean protein (as these types will have fewer calories and fat). Protein contains 4 calories per gram, the same as carbohydrates.
Stick to sources like white meat chicken (without skin), pork, turkey, lean beef (95% lean), egg whites, and low-fat dairy. If you are vegan or vegetarian, beans and soy-based protein (such as edamame and tofu) are also sources of protein, but keep in mind they contain carbohydrate, too—and these carbohydrates should be added to the total carbohydrate amount per meal.
Some studies suggest that eating a higher fat, higher protein breakfast can reduce hemoglobin A1C in people with diabetes.
3.Fat
Fat plays an important role in the body and is necessary for absorbing fat-soluble vitamins. Essential fatty acids, such as omega 3 and omega 6, are building blocks of hair, skin, and nails, are important in brain health, and have anti-inflammatory properties.
When choosing sources of fat, you’ll want to choose unsaturated fats such as certain oils, nuts, seeds, avocado, and fatty fish like sardines, and salmon. Limit saturated fat and trans fat as often as possible, such as full-fat cheese, fried foods, high-fat meats like sausage and bacon, butter, cream, and sweets such as cookies and cakes.
Portions of fat should also be monitored, even healthy fats because fat calories can add up quickly. One gram of fat contains 9 calories. A serving of fat, such as a teaspoon of olive oil, is considered to have 5 grams of fat and 45 calories.
The ADA’s recommendation is to follow a diet where between 36–40% of total calories come from fat.
Sample Diabetic Meal Plan
What will your daily diet look like as you begin to eat with your condition in mind? Here’s a sample three-day meal plan to give you an idea of how easy it really is to eat healthfully without depriving yourself when you have type 2 diabetes.
It includes sample meals for breakfast, lunch, dinner, and snacks. The entire day’s worth of food adds up to around 1,400 calories, with about 50 percent of calories from carbohydrates (this can be reduced if your blood sugars are too high). It’s a great jumping off point for planning future meals. Just keep in mind that you’ll need to alter it if your healthcare provider recommends you eat a different number of calories—1,200, say, or 2,200 each day.
Day 1
Breakfast
1 low-fat Greek yogurt (plain)
¾ cup blueberries
12 almonds or 2 tablespoons ground flaxseed meal
Coffee with milk
Total carbohydrate: ~30 grams carbohydrate
Lunch
1 whole grain wrap (can use corn or rice if gluten-free)
4 oz grilled chicken breast
Onions, peppers, spinach
1/3 avocado
Side of strawberries 1 ¼ cup
Total carbohydrate: ~45 grams carbohydrate
Snack
1 small apple (~4oz) with 1 tablespoon all natural peanut butter, almond butter, cashew butter or sun butter.
Total carbohydrate: ~ 20 grams
Dinner
4 oz grilled turkey burger (made with 99% lean ground white turkey meat)
1 medium baked sweet potato topped with cinnamon
1 cup sautéed spinach with garlic and 1 teaspoon olive oil
Side salad with 1 tablespoon dressing
Total carbohydrate: ~ 45 grams
Snack
3 cups air-popped popcorn with two tablespoons Parmesan cheese
Total carbohydrate: ~ 20 grams
Day 2
Breakfast
3 scrambled egg whites + 1 whole egg
½ cup cooked spinach (left over from the night before- you can sub spinach for another non-starchy vegetable)
¼ cup low-fat shredded cheese
2 slices whole grain bread (100 % whole wheat, rye, or oat, or gluten-free bread)
Total carbohydrates: ~30 grams
Lunch
Quinoa bowl ingredients:
1 cup cooked quinoa
1 cup chopped tomatoes and carrots
1/3 avocado or 6 diced olives
3 oz diced roast chicken or grilled or baked fish
Total carbohydrates: ~ 50 grams
Snack
15 baby carrots with 1 tablespoon peanut butter
Total carbohydrates: ~20 grams
Dinner
4 oz sauteed shrimp with garlic and olive oil, lemon, spaghetti squash or zucchini ribbons
1/2 cup herb roasted potatoes
Total carbohydrate: ~30 grams
Snack
1/2 cup fruit salad
Total carbohydrate: ~15 grams
Day 3
Breakfast
Pumpkin oatmeal bowl ingredients:
- 1 cup cooked oatmeal (read package instructions for cooking directions)
- 1/2 cup unsweetened almond milk
- 1/4 cup 100% pure pumpkin puree
- 1/4 cup blueberries (frozen or fresh)
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/8 cup chopped walnuts or slivered almonds
Instructions
- Cook oatmeal according to package instructions using water.
- Once oatmeal is fluffy add almond milk, pumpkin puree, cinnamon, vanilla, nutmeg, and berries and stir in ground flaxseed.
- Top with slivered almonds or chopped walnuts.
Carbohydrate: ~ 45 grams
Lunch
Salmon salad ingredients:
6 ounce canned wild salmon (boneless, skinless) Serving size: 1 cup
Garbanzo beans (1/2 cup rinsed)
1/2 cup chopped red onion
1/2 cup chopped red bell pepper
1 tablespoon extra-virgin olive oil
2 tablespoons red wine vinegar
Total carbohydrate: ~ 30 grams carbohydrates
Snack
7 Triscuits – top with 1-2 tablespoons bean dip spread and chopped parsley.
Total carbohydrate: ~25 grams
Dinner
Lean meat/beef (3 oz) (grilled)
~1 cup roasted butternut squash or another starch
1 cup roasted Brussels sprouts
Total carbohydrates: ~40 grams carbohydrate
Snack
1 cup melon with 1 slice low-fat cheddar cheese
Total carbohydrate: ~ 15 grams
1400 Calorie Diet Plan For Diabetics
You have to be a bit careful while making your food choice in this diet plan while also keeping your daily calorie intake within 1400 calories. Speaking of your food options, you can refer to the below points in the same context.
Points to ponder before getting started with a 1400 calorie diet plan for diabetics
Planning your meals
Once you are about to plan your meals around this 1400 calorie diet plan for diabetics, try to go mostly for non-starchy vegetables. This way, you can put a tab on your daily calories while also limiting down your carbs and fat intake.
Consuming the right forms of carbohydrates
Being a diabetic, you must know that carbohydrate is your best friend and also the biggest enemy. This is where monitoring your carbs intake is quite important. Go for food options that are rich in fibers along with carbs like sweet potatoes, starchy vegetables, strawberries, and so on.
While you do that, do consult your dietician or physician as the dietary pattern varies according to your age, weight, and other factors.
Adequate protein intake
Besides keeping a tab on your carbs intake, you also need to pay focus on bringing adequate proteins on your platter.
Apart from helping you in building lean muscles, protein helps in boosting the immunity and healing process in humans.
Bringing the right kinds of fats
When choosing fats during the 1400 calorie diet plan for diabetics, you have to go for unsaturated fats like vegetable oils, nuts, avocado, seeds, and fatty fish like sardines.
Weekly sample 1400 calorie diet plan for diabetics
Day 1.
1400 calorie diet plan for diabetics – Pistachios
Breakfast- 1 serving of bagel avocado toast with ½ cup of blueberries and ½ cup of non-fat Greek yogurt
Snack- Pistachios (20 nos)
Lunch- 1 serving of veggies and hummus sandwich
Snack- 1 medium apple with sprinkled cinnamon
Dinner- 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese with 2 slices of whole wheat bread, toasted with 2 tbsp of olive oil
Total calories for the day-1389
Day 2.
1400 calorie diet plan for diabetics – Cinnamon roll overnight oats
Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries
Snack- 1 medium-sized plum
Lunch- 1 serving of chipotle-lime cauliflower taco bowls
Snack- 2 oranges
Dinner- 2 servings of chicken sausage and peppers with ½ cup cooked brown rice with 2 tbsp of olive oil dressing and 2 cups of mixed green salad
Total calories for the day-1379
Day 3.
1400 calorie diet plan for diabetics – Cherries
Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries
Snack- Cherries ( 20 nos)
Lunch- 1 serving of chipotle-lime cauliflower taco bowls
Snack- 1 medium apple with sprinkled cinnamon
Dinner- 2 servings of lentils and roasted vegetable salad topped with 2 tbsp olive oil and ½ cup croutons
Total calories for the day-1407
Day 4.
1400 calorie diet plan for diabetics – Lemon herb salmon
Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries
Snack- Cherries ( 20 nos)
Lunch- 1 serving of lemon herb salmon with caponata and faro
Snack- 2 oranges
Dinner- 1 serving of chipotle-lime cauliflower taco bowls
Total calories for the day-1411
Day 5.
1400 calorie diet plan for diabetics – Plum
Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries
Snack- 1 plum
Lunch- 1 serving of chipotle-lime cauliflower taco bowls
Snack- Cherries( 20 nos)
Dinner- 1 serving of spaghetti squash and meatballs with 2 cups of mixed greens topped with 1tbsp Italian vinaigrette dressing
Total calories for the day-1392
Day 6.
1400 calorie diet plan for diabetics – Raspberries
Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries
Snack- Cherries ( 25 nos)
Lunch- 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese
Snack- 1 medium orange
Dinner- 1 serving of apple glazed chicken with spinach and 1 cup of steamed butternut squash topped with 1 tbsp of extra virgin olive oil
Total calories for the day-1397
Day 7.
1400 calorie diet plan for diabetics – Blueberry-pecan pancake
Breakfast- 1 serving of blueberry-pecan pancake with 1/ cup fresh blueberries
Snack- 1 medium orange
Lunch- 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese
Snack- 1 apple with peanut butter
Dinner- 1 serving of mushroom –sauced pork chops with ½ cup cooked brown rice and ¾ roasted Brussels sprouts with sun-dried tomato pesto
Total calories for the day-1415
Here is the printable and PDF version of 1400 Calorie Diet Plan For Diabetics
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of bagel avocado toast with ½ cup of blueberries and ½ cup of non-fat Greek yogurt | 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries | 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries | 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries | 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries | 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries | 1 serving of blueberry-pecan pancake with 1/ cup fresh blueberries |
| Snack | Pistachios( 20 nos) | 1 medium sized plum | Cherries ( 20 nos) | Cherries ( 20 nos) | 1 plum | Cherries( 25 nos) | 1 medium orange |
| Lunch | 1 serving of veggies and hummus sandwich | 1 serving of chipotle-lime cauliflower taco bowls | 1 serving of chipotle-lime cauliflower taco bowls | 1 serving of lemon herb salmon with caponata and faro | 1 serving of chipotle-lime cauliflower taco bowls | 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese | 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese |
| Snack | 1 medium apple with sprinkled cinnamon | 2 oranges | 1 medium apple with sprinkled cinnamon | 2 oranges | Cherries( 20 nos) | 1 medium orange | 1 apple with peanut butter |
| Dinner | 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese with 2 slices of whole wheat bread, toasted with 2 tbsp of olive oil | 2 servings of chicken sausage and peppers with ½ cup cooked brown rice with 2 tbsp of olive oil dressing and 2 cups of mixed green salad | 2 servings of lentils and roasted vegetable salad topped with 2 tbsp olive oil and ½ cup croutons | 1 serving of chipotle-lime cauliflower taco bowls | 1 serving of spaghetti squash and meatballs with 2 cups of mixed greens topped with 1tbsp Italian vinaigrette dressing | 1 serving of apple glazed chicken with spinach and 1 cup of steamed butter nut squash topped with 1 tbsp of extra virgin olive oil | 1 serving of mushroom –sauced pork chops with ½ cup cooked brown rice and ¾ roasted Brussels sprouts with sun-dried tomato pesto |
| Total calories for the day | 1389 | 1379 | 1407 | 1392 | 1392 | 1397 | 1415 |
Advantages of Low-Carb Diet
1. It drops the level of triglycerides, keeping your heart healthy
Triglycerides can contribute to cardiovascular problems. They are basically small fat molecules that flow through the bloodstream. A higher level could lead to accumulation in the veins, restricting the blood flow towards your heart which could increase the risk of a cardiac arrest.
Complex carbs lead to an increase in triglycerides, especially fructose. There is evidence that a low-carb diet can tame the production of these fat molecules and protect your heart.
2. A low-carb diet means less sugar running through your veins
Carbohydrates, after breaking down in your body, turn into sugar. Hence, a higher intake of carbohydrates will lead to a higher sugar level. This also means fluctuation in the level of insulin production. But, if you opt for a low-carb diet, there is almost a 50% chance that you reduce the risk of diabetes.
3. Low carb diet keeps your metabolism in control
Having a good metabolism doesn’t just help in weight reduction but it also keeps your overall well-being in check. Your digestion, blood pressure, sugar level, and absorption of cholesterol depend on the kind of metabolism you have. A high-carb diet can be the biggest enemy to your metabolism. That’s why we would suggest opting for a low-carb diet since it will help you stay away from various ailments.
4. Low-carb diet protects your brain
Yes, we all need carbs to keep our brain happy. But, a low carb diet can do the same. Your brain fires up the ketones that are in there when you starve or go on a low-carb diet. From years, this has been used as a way to treat epilepsy which is a neurological disorder.
According to a study published on PubMed Central, a low-carb diet like keto has shown amazing results in boosting memory. People who might be at risk of developing Alzheimer’s or stroke can also benefit from it.
5. Low-carb diet doesn’t let you bloat
There are people who think that drinking more water can cause bloating. Sorry, friends, but that is a myth. We would suggest you go on a low-carb diet to avoid bloating. Eating too many carbohydrates is the only reason you experience bloating because it can cause water retention in your body.