1800 Calorie Meal Plan For Diabetics

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The 1800 Calorie Meal Plan For Diabetics is especially designed for anyone diagnosed with type 2 diabetes. A proper meal plan is one of the best ways to make sure you get the nutrition you need. Eating balanced meals can be crucial when you’re diabetic. Diabetes is one of the most serious disease, which requires total monitoring of blood sugar level. With this meal plan, you can maintain a healthy diet.

Sample Diabetes 1800-Calorie Meal Plan

One Day of Tasty and Well-Balanced Meals

Grilled chicken breast with corn salsa.

You might be looking for a decent diabetic diet meal plan if you have just been diagnosed with diabetes or a collection of illnesses that affect the body’s capacity to control blood sugar.

Diabetes sufferers must regulate and restrict their intake of carbs, a substance that raises blood sugar levels. By doing this, you can lessen your risk of developing major medical diseases including heart conditions while also assisting with blood sugar control.

A sample menu for a diabetic diet of 1800 calories is provided in this article.

The American Diabetes Association recommends the following goals for people two hours after eating:

  • Non-pregnant adults: Less than 180 mg/dL
  • Pregnant individuals with gestational diabetes: 120 mg/dL or less
  • Pregnant individuals with pre-existing type 1 or type 2 diabetes: 120 mg/dL to 129 mg/dL

What Does an 1800-Calorie Diabetic Diet Look Like?

It’s crucial to remember that not everyone responds well to every food plan. The entire amount of carbohydrates in this meal plan can be too much for some folks. A lower carbohydrate diet may be advantageous for some diabetics.

A 1,800-calorie diet was the focus of the creation of this specific meal plan. It has three meals with a carbohydrate limit, one snack, and one dessert, for a total of around 1,800 calories.

Carbohydrate Recommendations

Individuals with diabetes should get about half of their calories from carbs.3 In an 1800-calorie diet, about 900 calories can come from carbs.

Calorie Recommendations

It is advisable to ascertain how many calories and carbohydrates you require to achieve your weight and blood sugar objectives before looking for meals and meal plans. To determine your ideal calorie and carbohydrate consumption as individual needs differ, schedule a consultation with a qualified dietitian or certified diabetes educator if you haven’t already.

Diabetes-Friendly Breakfast

Smoothies can be protein and vitamin-rich. When made with the right ingredients, they taste good and are a quick, filling breakfast option.

Breakfast smoothie (combine and blend until smooth):

  • 1 cup unsweetened coconut milk
  • 3/4 cup mixed berries
  • 2 scoops protein powder
  • 1 tablespoon flaxseed oil
  • 1/2 cup dried coconut
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract

Nutrition facts: 560 calories, 27 g carbohydrate, 36 g saturated fat, 10 g sugar, 12 g fiber, 46 g protein

Diabetes-Friendly Lunch

Corn, Tomato, and Avocado Salad:

  • 1 cup chopped lettuce (spinach, mixed greens, romaine)
  • 1 cup diced tomato
  • 1/2 cup corn (roasted and cut from the cob or use frozen)
  • 1/2 fresh avocado (diced)
  • 1 teaspoon olive oil with balsamic vinegar
  • 4 ounces of cooked chicken breast

Toss roasted corn, tomato, salad dressing, chicken, and avocado together while the corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce.

Drink 8 to 12 ounces of ice water with sliced lemon.

Nutrition facts: 538 calories, 24.8 g carbohydrate, 32 g fat, 5.2 g saturated fat, 4.9 g sugar, 40 g protein, 11 g fiber

Diabetes-Friendly Dinner

Grilled Chicken and Broccoli with Brown Rice 

  • 1 pre-packaged chicken breast (about 4 ounces, or you can also try salmon or lean beef)
  • 2 teaspoons olive oil
  • 1 teaspoon garlic powder
  • 1 pinch black pepper
  • 2 cups raw broccoli cut into spears (can substitute for frozen or another non-starchy vegetable)
  • 2/3 cup cooked long-grain brown rice
  • 3/4 cup of berries with 2 teaspoons of unsweetened whipped cream

Rub chicken breast with olive oil and sprinkle with black pepper and garlic powder, and grill. Place broccoli in a microwave-safe bowl, pour a little water over the top and cover with plastic wrap. Microwave for 3-5 minutes, or until soft.

If you’d prefer not to use your microwave, steam broccoli in a saucepan with a small amount of water. Add a teaspoon of lemon juice and garlic powder for flavor. Cook rice as per package instructions.

Savor the fruit and cream for dessert.

Nutrition facts: 615 calories, 62 g carbohydrate, 12 g fat, 5.2 g saturated fat, 5.8 g sugar, 53 g protein, 11.3 g fiber

Simple Snack Ideas

Try snacking on:

  • 15 baby carrots or 1 small apple
  • 1 hard-boiled egg or 1 ounce of popcorn

Nutrition facts: 138 calories, 12.6 g carbohydrate, 5.1 g fat, 1.5 g saturated fat, 8 g sugar, 7.5 g protein, 4.5 g fiber

How to Know if Your Meal Plan Is Working

A good way to check to see if your meal plan works for you is to test your blood sugar before and two hours after a meal. Check to see how much your blood sugar has risen two hours after the start of your meal and compare your level to your recommended targets.

Summary

If you have been diagnosed with diabetes, you may find it helpful to use meal plans to help you control your blood sugar levels. Speak with your healthcare provider about your exact blood sugar targets.

3-Day Diabetes Meal Plan: 1,800 Calories

In this healthy meal plan, delicious diabetes-friendly ingredients make balancing your blood sugar simple.

tomato cucumber and white bean salad with greens on white plate shot on wooden table with blue napkin

White-Bean, Tomato, and Cucumber Salad with Basil Vinaigrette

The cornerstone of managing diabetes is healthy nutrition, which can significantly improve blood sugar control and shield you from the disease’s long-term impacts. Delicious diabetes-friendly items in this 1,800-calorie meal plan make it easier to maintain blood sugar balance. Lean protein, healthy fats, and fiber-rich complex carbohydrates (like whole grains, fruits, and vegetables) are the main ingredients in meals and snacks while refined carbohydrates (like white bread, white rice, and added sugars), saturated fats, and sodium are kept to a minimum—a combination that is advised for people with diabetes.

Each meal contains 3-4 carb servings (45-60 grams of carbohydrates), and each snack contains roughly 1-2 carb servings, ensuring that the amount of carbohydrates consumed throughout the day is balanced (15-30 grams grams of carbohydrates). You can substitute meals with comparable nutritional value in and out as you like by referring to the calorie and carbohydrate counts next to each meal and snack. You’ll discover that eating with diabetes doesn’t have to be complicated or limited. This meal plan shows you can still enjoy delectable foods while maintaining a healthy blood sugar level. You can choose to adhere to this plan exactly as it is written or simply use it as inspiration for creating your own meal plan for diabetes. For further details on dining with diabetes, take sure to read the informative “Diabetes Tips” scattered throughout.

Day 1

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Breakfast (542 calories, 36 g carbs)

  • 2 servings Avocado-Egg Toast

Diabetes Tip: The carbohydrate and fiber content of store-bought breads can vary greatly. Aim for a bread that delivers around 1 carbohydrate serving (15 grams of carbs) and upwards of 20 percent of the daily value for fiber for one slice.

A.M. Snack (208 calories, 32 g carbs)

  • 1/2 cup nonfat plain Greek yogurt
  • 1/2 cup raspberries
  • 1/4 cup muesli

Top yogurt with raspberries and muesli.

Lunch (458 calories, 47 g carbs)

  • 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
  • 10 seeded crackers
  • 1/4 cup hummus

Diabetes Tip: Beans deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.

P.M. Snack (62 calories, 15 g carbs)

  • 1 medium orange

Dinner (537 calories, 64 g carbs)

  • 1 serving Smoky Maple-Mustard Salmon
  • 1 cup steamed green beans
  • 1 cup Easy Whole-Wheat Couscous
  • 2 tsp. olive oil
  • 1 Tbsp. sliced almonds
  • 1 Tbsp. chopped fresh parsley

Combine couscous with oil, almonds and parsley. Season with a pinch each of salt and pepper.

Daily Totals: 1,806 calories, 91 g protein, 195 g carbohydrates, 49 g fiber, 82 g fat, 13 g sat. fat, 1,691 mg sodium.

Day 2

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Breakfast (416 calories, 67 g carbs)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup blueberries
  • 1/2 cup muesli
  • 1 tsp. honey

Top yogurt with blueberries, muesli and honey. 

Diabetes Tip: Rather than buying sugary flavored yogurt, add honey or maple syrup to plain yogurt-this allows you to control the amount of sugar you’re getting. Or go with a “light” option made with zero-calorie sweeteners. And rather than granola, which is often made with added sugar, go for sugar-free muesli as an alternative.

A.M. Snack (219 calories, 19 g carbs)

  • 3 cups air-popped popcorn tossed in 1 Tbsp. olive oil and seasoned with salt to taste (1/8 tsp.)

Lunch (465 calories, 57 g carbs)

  • 1 serving Tuna, White Bean & Dill Salad
  • 10 seeded crackers
  • 1 medium orange

P.M. Snack (210 calories, 30 g carbs)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (489 calories, 39 g carbs)

  • 1 serving Roast Chicken with Parmesan-Herb Sauce

Diabetes Tip: Pairing carbohydrates with protein and fiber slows down the digestion and absorption process, helping to keep your blood sugar from rising too quickly. Here we pair chicken with brown rice and broccolini for a balanced diabetes-friendly dinner.

Daily Totals: 1,799 calories, 98 g protein, 211 g carbohydrates, 33 g fiber, 65 g fat, 10 g sat. fat, 1,534 mg sodium.

Day 3

Cheap Healthy Lunches for Work

Breakfast (423 calories, 69 g carbs)

  • 3/4 cup rolled oats cooked 1 1/2 cups water
  • 1 medium apple, chopped
  • 2 Tbsp. unsalted almonds, chopped
  • Ground cinnamon

Top oats with apple, almonds and ground cinnamon to taste (1/8 tsp.)

Diabetes Tip: Oats are a great high-fiber option for breakfast. The less processed the oat, the higher the fiber content-instead of instant oats, try old-fashioned, rolled or steel-cut oats. Old-fashioned oats take 10 minutes or so to cook, with heartier oats taking longer. If you’re feeling rushed in the mornings, try this recipe for overnight oats that can be heated up in the microwave or pull out your crock pot to make a bigger batch of creamy oats.

A.M. Snack (202 calories, 27 g carbs)

  • 1/2 cup nonfat plain Greek yogurt
  • 1 cup blueberries
  • 1 Tbsp. unsalted almonds, chopped

Lunch (467 calories, 50 g carbs)

  • 1 serving Chipotle Ranch Egg Salad Wraps
  • 10 seeded crackers
  • 1/4 cup hummus

P.M. Snack (240 calories, 19 g carbs)

  • 3 cups air-popped popcorn tossed in 1 Tbsp. olive oil and 1 Tbsp. grated Parmesan cheese

Dinner (468 calories, 28 g carbs)

  • 1 serving Pork Paprikash with Cauliflower “Rice”
  • 2 cups mixed salad greens dressed with 2 Tbsp. Citrus Vinaigrette

Diabetes Tip: While brown rice and other whole grains are healthy options for people with diabetes, cauliflower rice is a fun low-carb alternative.

Evening Snack (62 calories, 15 g carbs)

  • 1 medium orange

Daily Totals: 1,801 calories, 80 g protein, 195 g carbohydrates, 45 g fiber, 84 g fat, 13 g sat. fat, 1,782 mg sodium.

1800-Calorie Diabetic Diet: Keeping Your Blood Sugar In Check And Your Diet On Track

1800 calorie diabetic diet meal plan sample

Many diabetics are learning that when they stick to an 1800 calorie diabetic diet that’s low in sugar and carbohydrates, they can still indulge in delicious delicacies without the risks connected with them.

Even though this diet is a fantastic way to control your blood sugar, it can be incredibly challenging to decide what to eat for every meal. You can immediately start adhering to the 1800 calorie diabetic diet plan after reading this article, which will assist you in understanding its fundamentals. The most crucial aspect of any meal plan is understanding which meals are deemed healthy.

What Is The 1800-Calorie Diabetic Diet?

When you have diabetes, your body has to work harder to accomplish tasks that it used to do with ease. When someone develops diabetes, their pancreas either doesn’t produce enough insulin or their cells become resistant to it, which raises blood glucose levels. The 1800 calorie diabetic diet is specifically created for people who want to control their blood sugar levels while also losing weight.

How Does It Work?

The 1800 calorie diabetic diet takes into account how many calories a person with diabetes needs each day. Following are explanations of foods that should be consumed as well as items that should be avoided.

Find out how many calories you require each day as a first step. Each person’s should be different, so you can speak with your doctor to learn what yours should be. But it’s crucial to understand that cutting calories will help the body burn fat more quickly.

What Does The 1800-Calorie Diabetic Diet Consist Of?

The following will tell you which foods are needed on the diet menu and which ones need to be avoided at all costs.

Foods To Eat Regularly

The foods below are healthy and beneficial to people with diabetes. Including them in an 1800 calorie diabetic diet meal plan is recommended

Lean Meat

This is low in fat, and it can include beef, turkey, and chicken. White meat offers the most protein without having to worry about extra saturated fats in red meat. Grilled or baked meats are always better than fried foods.

Fresh Vegetables

You should eat plenty of fresh veggies each day without the sauce. Some examples include broccoli, carrots, spinach and lettuce. There are many others to choose from as well. Be sure that you do not overcook them because this will destroy all of their nutrients and vitamins. Salads are also a good choice on this diet because you can dress them with a low-calorie vinaigrette.

Whole Grains

Whole-wheat bread, brown rice, and whole-grain pasta are all excellent options that should be included because they have great fiber content and will help to control your glucose levels as well

Protein 

Eggs are high in protein and can be part of the 1800 calorie diabetic diet menu. They may also be eaten without the yolks, and this will only add to their already impressive nutritional profile. Fish is another good source of lean proteins that should be included regularly on your diet menu. An example would be salmon.

Healthy Fats

You should limit saturated fat and stick with unsaturated fat if you want to manage your diabetes symptoms. This would include olive oil, canola oil, or avocado. These healthier types of fats can also be found in fish, peanut butter, and nuts.

Foods To Avoid

The foods below are best avoided by diabetics

Processed Foods

Highly processed foods are filled with added sugars, saturated fats, sodium and other preservatives, and they will only cause your body to produce more insulin to get rid of the sugar and fat . You are also likely to gain weight if you eat a lot of ultra-processed foods, and this is something that you should avoid at all costs if you have diabetes.

Sugary Foods

This means that you need to refrain from soft drinks as well as cake, cookies, and candy. These foods do not contain any nutritional value and should be avoided as often as possible.

Fats

This would include foods that are fried in butter or other types of oils that contain saturated fat Examples would be French fries, chicken nuggets, and anything else deep-fried at a restaurant or when you order takeout. These foods will only add to your waistline, and they should not be included in any diabetic 1800 calorie diet meal plan.

Desserts

These are high in sugar and fat, and they need to be avoided as often as possible. If you must have a dessert, choose a frozen yogurt sundae or something that has fruit added to it. This is much better for you than a slice of banana cream pie or chocolate cake

1800-Calorie Diabetic Diet Meal Plan Sample

The 1800 calorie diabetic diet takes into account how many calories a person with diabetes needs each day. Following are explanations of foods that should be consumed as well as items that should be avoided.

Find out how many calories you require each day as a first step. Each person’s should be different, so you can speak with your doctor to learn what yours should be. But it’s crucial to understand that cutting calories will help the body burn fat more quickly.

Day One

  • Breakfast: 3 whole wheat waffles with cinnamon, butter substitute with canola oil and saturated fat-free milk; a glass of orange juice
  • Lunch: 2 turkey hotdogs (1 ounce each), 1 tablespoon ketchup, 1 apple, 12 ounces low sodium vegetable soup 
  • Dinner: 8 ounces broiled pork chop, ½ cup cooked brown rice, 1 small baked potato with butter substitute, mixed green salad with lemon dressing
  • Snacks: 2 tablespoons raisins; a glass of skim milk
  • Total Calories: 1806 calories 

Day Two

  • Breakfast: 1 banana, 12 ounces low-fat fruit yogurt
  • Lunch: 2 slices whole wheat bread with 1 tablespoon canola oil spread, lettuce, and tomato; a glass of low-fat milk
  • Dinner: 8 ounces baked chicken breast without skin, ½ cup cooked brown rice, 6 asparagus spears steamed in butter substitute or olive oil spray 
  • Snacks: 1 medium-sized apple; a glass of skim milk
  • Total Calories: 1766 calories

Day Three

  • Breakfast: 2 poached eggs on top of whole wheat toast with 1 tablespoon canola oil spread. Choose from bacon, sausage, or Canadian bacon; a glass of orange juice
  • Lunch: 8 ounces grilled chicken breast, ½ cup cooked brown rice mixed with ½ cup black beans, steamed in butter substitute 
  • Dinner: 8 ounces broiled salmon (skinless), 1 baked potato with butter substitute, mixed green salad with lemon dressing 
  • Snacks: 2 slices whole wheat bread spread with canola oil; a glass of skim milk
  • Total calories: 1801 calories

Day Four

  • Breakfast: 1 slice cinnamon raisin bread with 1 tablespoon canola oil spread, lettuce, and tomato; a glass of low-fat milk
  • Lunch: 2 slices whole wheat bread with 1 tablespoon canola oil pumpkin or butternut squash puree (½ cup) mixed with chopped walnuts 
  • Dinner: 8 ounces grilled halibut steak (without skin), ½ cup steamed carrots, mixed green salad with lemon dressing 
  • Snacks: 2/3 cup popcorn (air-popped); a glass of skim milk
  • Total Calories: 1796 calories

Day Five

  • Breakfast: 1 slice whole-wheat English muffin with 1 teaspoon canola oil spread and ½ cup raspberries; a glass of orange juice
  • Lunch: 2 turkey hotdogs, 1 tablespoon ketchup, 1 apple; a glass of skim milk
  • Dinner: 8 ounces turkey wrap with lettuce and tomato, 6 asparagus spears steamed in butter substitute or olive oil spray 
  • Snacks: 2 tablespoons raisins; a glass of skim milk  
  • Total Calories: 1793 Calories 

The Bottom Line

When it comes to the type of lipids he consumes, the quantity of carbohydrates and proteins, and the amount of sugars he has at any one time, a person following an 1800 calorie diabetic diet plan needs to be extremely attentive. Even though these meal plans are very beneficial, diabetics should still speak with their doctors about any particular queries or worries they may have regarding adhering to a diabetic 1800 calorie diet meal plan.

DISCLAIMER:

This article does not address specific conditions and is simply meant to provide general information. It should not be used as a substitute for expert counsel or assistance or as the basis for any kind of decision. You solely assume all risk and responsibility for any action you take as a result of the information contained in this article.

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