2000 calorie diet plan for diabetics is a low Glycemic Index and low carb diet meal plan for those who are living with or at risk of diabetes. The truth about dietary regimes for diabetics can be confusing. From low fat, reduced-carbohydrate to Mediterranean and beyond, it’s harder than ever to decide which eating regimen is best for you.
A balanced diet is essential for beating diabetes, which is why new research recommends not eating more than 2000 calories a day for women with diabetes for weight loss.
What is 2000 Calorie Diet Plan For Diabetics?
A 2000 diet plan helps in controlling what we consume and control the blood sugar spike in diabetic patients. A balanced diet with a good amount of proteins is ideal for diabetic patients.
A 2000 calorie diabetic diet implies that one eats nothing more than 2000 calories food each day. The diet is balanced and structured and helps you to control blood sugar and lose weight. The diet also works to lower heart issues.
Blood sugar is the amount of glucose or simple sugar in the blood. Glucose is the main source of energy for the body. Mostly the glucose is derived by the body from carbohydrates.
A diabetic diet limits how much carbohydrate, fats, protein, vitamins, and minerals should be in one’s diet. The diet is fulfilling and low in calories and fats. Thus, the diet is healthy and beneficial for all.
However, with diabetes the timing between two meal is crucial and thus it is advised that one consults the health expert or dietitian before starting the 2000 calorie diet plan. The health expert should be given complete knowledge about the diet and your preference. The diet is designed by the health expert and they specify what is consumed during meals and snacks. Also inform the caregiver regarding your blood sugar levels which are too high or less
Also Read: Normal Blood Sugar Levels Chart By Age
2000 Calorie Indian Meal Plan for Diabetes Type 2
Indian meal is comprehensive of vital nutrients and well balanced thus can help in maintaining a healthy and disease life. Diabetes in the elderly is growing and as per several surveys it is observed that even young kids are now facing the issue of diabetes. However, with the help of balanced diet and exercise schedule one can reverse type 2 diabetes. To cure the ailment, it is important to understand the reasons that can lead to the issue.
It is observed that diabetes is a genetic disease but then are several other factors also that can result in diabetes. Most importantly the myth that one needs to burst here is that a person diagnosed with diabetes has to give up on all the tasty food that they like. If the person controls the portion and eats in moderation the food does not harm. Thus, the concept of 2000 calorie diet comes in picture which helps the person to reduce weight and reverse diabetes.
How Will a 2000 Calorie Diet Chart Helps in Diabetes?
Diet plays a major role in managing diabetes and keeping control over it. It is not an exaggeration to claim that more than medicines it is the diet that helps in the case of diabetes patients. A good diet helps not only in controlling blood sugar levels but also cholesterol levels. Thus, the diet prevents all sort of cardiovascular diseases or any other heart issues.
Therefore, the India food that the health expert allows when consumed as per the 2000 calorie diet plan then it actually helps in healing the body without compromising the taste buds. The most common mistake that the diabetic patients make is that they switch on a diet that has raw vegetables, fruits, nuts, cereals, sandwiches, and other food products over the regular home cooked Indian food.
What is a calorie counting diet?
It is a meal plan based on counting calories each day to reach a healthy body weight. You will need to eat fewer calories if you are trying to lose weight. Weight loss may decrease your risk for certain health problems or improve your health if you have health problems. Some of these health problems include heart disease, high blood pressure, and diabetes.
What foods should I avoid?
Your dietitian will tell you if you need to avoid certain foods based on your body weight and health condition. You may need to avoid high-fat foods if you are at risk for or have heart disease. You may need to eat fewer foods from the breads and starches food group if you have diabetes.
How many calories are in foods?
The following is a list of foods and drinks with the approximate number of calories in each. Check the food label to find the exact number of calories. A dietitian can tell you how many calories you should have from each food group each day.
- Carbohydrate:
- ½ of a 3-inch bagel, 1 slice of bread, or ½ of a hamburger bun or hot dog bun (80)
- 1 (8-inch) flour tortilla or ½ cup of cooked rice (100)
- 1 (6-inch) corn tortilla (80)
- 1 (6-inch) pancake or 1 cup of bran flakes cereal (110)
- ½ cup of cooked cereal (80)
- ½ cup of cooked pasta (85)
- 1 ounce of pretzels (100)
- 3 cups of air-popped popcorn without butter or oil (80)
- Dairy:
- 1 cup of skim or 1% milk (90)
- 1 cup of 2% milk (120)
- 1 cup of whole milk (160)
- 1 cup of 2% chocolate milk (220)
- 1 ounce of low-fat cheese with 3 grams of fat per ounce (70)
- 1 ounce of cheddar cheese (114)
- ½ cup of 1% fat cottage cheese (80)
- 1 cup of plain or sugar-free, fat-free yogurt (90)
- Protein foods:
- 3 ounces of fish (not breaded or fried) (95)
- 3 ounces of breaded, fried fish (195)
- ¾ cup of tuna canned in water (105)
- 3 ounces of chicken breast without skin (105)
- 1 fried chicken breast with skin (350)
- ¼ cup of fat free egg substitute (40)
- 1 large egg (75)
- 3 ounces of lean beef or pork (165)
- 3 ounces of fried pork chop or ham (185)
- ½ cup of cooked dried beans, such as kidney, pinto, lentils, or navy (115)
- 3 ounces of bologna or lunch meat (225)
- 2 links of breakfast sausage (140)
- Vegetables:
- ½ cup of sliced mushrooms (10)
- 1 cup of salad greens, such as lettuce, spinach, or romaine (15)
- ½ cup of steamed asparagus (20)
- ½ cup of cooked summer squash, zucchini squash, or green or wax beans (25)
- 1 cup of broccoli or cauliflower florets, or 1 medium tomato (25)
- 1 large raw carrot or ½ cup of cooked carrots (40)
- ⅓ of a medium cucumber or 1 stalk of celery (5)
- 1 small baked potato (160)
- 1 cup of breaded, fried vegetables (230)
- Fruit:
- 1 (6-inch) banana (55)
- ½ of a 4-inch grapefruit (55)
- 15 grapes (60)
- 1 medium orange or apple (70)
- 1 large peach (65)
- 1 cup of fresh pineapple chunks (75)
- 1 cup of melon cubes (50)
- 1¼ cups of whole strawberries (45)
- ½ cup of fruit canned in juice (55)
- ½ cup of fruit canned in heavy syrup (110)
- ⅓ cup of raisins (130)
- ½ cup of unsweetened fruit juice (60)
- ½ cup of grape, cranberry, or prune juice (90)
- Fat:
- 10 peanuts or 2 teaspoons of peanut butter (55)
- 2 tablespoons of avocado or 1 tablespoon of regular salad dressing (45)
- 2 slices of bacon (90)
- 1 teaspoon of oil, such as safflower, canola, corn, or olive oil (45)
- 2 teaspoons of low-fat margarine, or 1 tablespoon of low-fat mayonnaise (50)
- 1 teaspoon of regular margarine (40)
- 1 tablespoon of regular mayonnaise (135)
- 1 tablespoon of cream cheese or 2 tablespoons of low-fat cream cheese (45)
- 2 tablespoons of vegetable shortening (215)
- Dessert and sweets:
- 8 animal crackers or 5 vanilla wafers (80)
- 1 frozen fruit juice bar (80)
- ½ cup of ice milk or low-fat frozen yogurt (90)
- ½ cup of sherbet or sorbet (125)
- ½ cup of sugar-free pudding or custard (60)
- ½ cup of ice cream (140)
- ½ cup of pudding or custard (175)
- 1 (2-inch) square chocolate brownie (185)
- Combination foods:
- Bean burrito made with an 8-inch tortilla, without cheese (275)
- Chicken breast sandwich with lettuce and tomato (325)
- 1 cup of chicken noodle soup (60)
- 1 beef taco (175)
- Regular hamburger with lettuce and tomato (310)
- Regular cheeseburger with lettuce and tomato (410)
- ¼ of a 12-inch cheese pizza (280)
- Fried fish sandwich with lettuce and tomato (425)
- Hot dog and bun (275)
- 1½ cups of macaroni and cheese (310)
- Taco salad with a fried tortilla shell (870)
- Low-calorie foods:
- 1 tablespoon of ketchup or 1 tablespoon of fat free sour cream (15)
- 1 teaspoon of mustard (5)
- ¼ cup of salsa (20)
- 1 large dill pickle (15)
- 1 tablespoon of fat free salad dressing (10)
- 2 teaspoons of low-sugar, light jam or jelly, or 1 tablespoon of sugar-free syrup (15)
- 1 sugar-free popsicle (15)
- 1 cup of club soda, seltzer water, or diet soda (0)
1. Prep the Zucchini Noodles with Quick Turkey Bolognese to have for lunch on Days 2, 3, 4 & 5. Freeze any leftovers for up to 3 months.
2. Make the Frozen Chocolate-Banana Bites to have as an evening snack on Day 2.
Day 1
Breakfast (398 calories, 57 g carbs)
- 1 serving Old-Fashioned Oatmeal
- 1 medium banana, chopped
- 3 Tbsp. chopped walnuts
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 (175 calories, 19 g carbs)
- 1/2 cup blueberries
- 1 cup nonfat plain Greek yogurt
Lunch (517 calories, 62 g carbs)
- 1 serving Chipotle Ranch Egg Salad Wraps
- 10 seeded crackers
- 2 medium carrots, cut into sticks
- 1/4 cup hummus
P.M. Snack (305 calories, 31 g carbs)
- 1 medium apple, sliced
- 2 Tbsp. peanut butter
- Pinch of cinnamon
Drizzle the apple slices with peanut butter and sprinkle with cinnamon.
Dinner (601 calories, 74 g carbs)
- 1 serving One-Pot Garlicky Shrimp & Spinach
- 1 cup Easy Whole-Wheat Couscous
- 1/2 medium baked sweet potato topped with 2 tsp. melted unsalted butter
Daily Total: 1,997 calories, 97 g protein, 243 g carbohydrates, 45 g fiber, 78 g fat, 15 g saturated fat, 1,749 mg sodium
Day 2
Breakfast (492 calories, 55 g carbs)
- 2 servings Everything Bagel Avocado Toast
- 1 medium orange
- 1/2 cup pistachios (in shell)
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 (341 calories, 52 g carbs)
- 3/4 cup blueberries
- 1 cup nonfat plain Greek yogurt
- 1/4 cup muesli
Lunch (365 calories, 45 g carbs)
* 1 serving Zucchini Noodles with Quick Turkey Bolognese
* 1 4-inch thick slice whole-wheat baguette, toasted
P.M. Snack (95 calories, 25 g carbs)
* 1 medium apple, sliced and sprinkled with cinnamon
Dinner (587 calories, 56 g carbs)
* 2 1/2 cups Lentil & Roasted Vegetable Salad with Green Goddess Dressing
* 1 4-inch thick slice whole-wheat baguette, toasted and drizzled with 1 Tbsp. olive oil
Diabetes Tip: Legumes, like lentils, deliver a combination of a fiber, carbs and protein-a mix that helps to keep blood sugar balanced and helps you feel more satisfied.
Evening Snack (102 calories, 20 g carbs)
* 1 serving Frozen Chocolate-Banana Bites, to enjoy after dinner
Daily Total: 1,983 calories, 86 g protein, 254 g carbohydrates, 47 g fiber, 80 g fat, 14 g saturated fat, 2,291 mg sodium
Day 3
Breakfast (485 calories, 55 g carbs)
- 1 servingYogurt with Blueberries & Honey
- 1/3 cup muesli
- 3 Tbsp. chopped walnuts
Diabetes Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (187 calories, 31 g carbs)
- 1 medium pear
- 1/2 cup pistachios (in shell)
Lunch (365 calories, 45 g carbs)
* 1 serving Zucchini Noodles with Quick Turkey Bolognese
* 1 4-inch thick slice whole-wheat baguette, toasted
P.M. Snack (315 calories, 45 g carbs)
- 15 seeded crackers
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
Dinner (601 calories, 67 g carbs)
* 1 1/3 cups Chicken Sausage & Peppers
* 1 cup Easy Brown Rice tossed with 1 Tbsp. extra-virgin olive oil and a pinch of no-salt-added Italian seasoning.
Evening Snack (62 calories, 15 g carbs)
* 1 medium orange
Daily Total: 2,016 calories, 93 g protein, 1259 g carbohydrates, 42 g fiber, 77 g fat, 13 g saturated fat, 1,971 mg sodium
Day 4
Breakfast (398 calories, 57 g carbs)
- 1 servingOld-Fashioned Oatmeal
- 1 medium banana, chopped
- 3 Tbsp. chopped walnuts
A.M. Snack (283 calories, 27 g carbs)
- 1 cup raspberries
- 1 cup nonfat plain Greek yogurt
- 1/2 cup pistachios (in shell)
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.
Lunch (399 calories, 45 g carbs)
* 1 serving Zucchini Noodles with Quick Turkey Bolognese
* 1 4-inch thick slice whole-wheat baguette, toasted and topped with 1 tsp. unsalted butter
P.M. Snack (305 calories, 31 g carbs)
- 1 medium apple
- 2 Tbsp. peanut butter
Dinner (612 calories, 65 g carbs)
- 1 servingSmoky Maple-Mustard Salmon
- 1 cup steamed green beans
- 1 cupEasy Whole-Wheat Couscous
- 1 Tbsp. olive oil
- 2 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 Total: 1,997 calories, 105 g protein, 226 g carbohydrates, 43 g fiber, 83 g fat, 15 g saturated fat, 1,770 mg sodium
Day 5
Breakfast (562 calories, 65 g carbs)
- 2 servingsEverything Bagel Avocado Toast
- 1 cup nonfat plain Greek yogurt
- 1 cup blueberries
A.M. Snack (191 calories, 31 g carbs)
- 1/2 cup pistachios (in shell)
- 1 medium banana
Lunch (333 calories, 31 g carbs)
* 1 serving Zucchini Noodles with Quick Turkey Bolognese
* 1 4-inch thick slice whole-wheat baguette, toasted
P.M. Snack (305 calories, 31 g carbs)
- 1 medium apple, sliced
- 2 Tbsp. peanut butter
- Pinch of cinnamon
Drizzle the apple slices with peanut butter and sprinkle with cinnamon.
Dinner (594 calories, 54 g carbs)
* 1 serving Pork Paprikash with Cauliflower “Rice”
* 1 4-inch thick slice whole-wheat baguette, toasted and drizzled with 1 Tbsp. olive oil
Diabetes Tip: While brown rice and other whole grains, like whole-wheat pasta, are healthy options for people with diabetes, cauliflower rice and veggie noodles are fun low-carb alternatives.
Meal-Prep Tip: Make the Frozen Chocolate-Banana Bites to have as an evening snack on Day 6.
Daily Total: 1,985 calories, 104 g protein, 212 g carbohydrates, 43 g fiber, 87 g fat, 15 g saturated fat, 2,291 mg sodium
Day 6
Breakfast (485 calories, 55 g carbs)
- 1 servingYogurt with Blueberries & Honey
- 1/3 cup muesli
- 3 Tbsp. chopped walnuts
A.M. Snack (191 calories, 31 g carbs)
- 1/2 cup pistachios (in shell)
- 1 medium banana
Lunch (426 calories, 67 g carbs)
* 1 serving Veggie & Hummus Sandwich
* 1 medium orange
P.M. Snack (315 calories, 45 g carbs)
- 15 seeded crackers
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
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.
Evening Snack (102 calories, 20 g carbs)
* 1 serving Frozen Chocolate-Banana Bites, to enjoy after dinner
Daily Total: 2,008 calories, 95 g protein, 257 g carbohydrates, 47 g total fiber, 76 g fat, 12 g saturated fat, 1,442 mg sodium
Day 7
Meal-Prep Tip: Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.
Breakfast (401 calories, 48 g carbs)
* 1 serving Spinach & Egg Scramble with Raspberries
* 1 medium banana
A.M. Snack (261 calories, 23 g carbs)
- 1/2 cup blueberries
- 1 cup nonfat plain Greek yogurt
* 1/2 cup pistachios (in shell)
Lunch (435 calories, 68 g carbs)
* 1 serving Green Salad with Pita Bread & Hummus
P.M. Snack (305 calories, 31 g carbs)
- 1 medium apple
- 2 Tbsp. peanut butter
Dinner (600 calories, 66 g carbs)
- 1 servingMushroom-Sauced Pork Chops
- 1 cupEasy Brown Rice
- 1 cupSteamed Fresh Green Beans, cut into 1-inch pieces
- 1 Tbsp. olive oil
Combine rice and green beans. Drizzle with olive oil and season with a pinch each of salt and pepper.
Daily Total: 2,001 calories, 100 g protein, 236 g carbohydrates, 41 g fiber, 78 g fat, 14 g saturated fat, 1,732 mg sodium