Lose weight and keep your blood sugar steady with this healthy easy diabetes diet meal plan. Each of the five days offer healthy meals and snacks that are balanced for carbohydrates, protein and fiber to help keep you blood sugar steady while you lose weight. Each meal contains 2-3 carb servings (30-45 grams of carbohydrates) and each snack is around 1 carb serving (15 grams of carbohydrates).

We kept your daily calorie total at 1,500 calories, which will put you on track to lose a healthy 1 to 2 pounds per week. Each day is actually slightly under 1,500 calories, so you’d have the freedom to add in a beverage of your choice or a diabetes-friendly dessert. And don’t forget to stay hydrated! Aim for 64 oz. of water every day. With the healthy meals and snacks in this plan, losing weight with diabetes is a delicious and simple endeavor.

• 1 serving Rainbow Frittata
• 1 slice whole-wheat toast
• 1 Tbsp. reduced-sugar jelly

• 1 medium banana
• 1 Tbsp. peanut butter

• 1 serving Spicy Thai Noodles

• 1 low-fat cheese stick
• 1 cup raspberries

• 1 serving Greek Chicken with Roasted Spring Vegetables

Daily Total: 1,359 calories, 136 g carbohydrates

• 1 whole-wheat English muffin half
• 1/4 avocado, mashed
• 1 over-easy egg
• 1/2 cup grapes

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

• 1 serving Strawberry Arugula Salad
• 6 oz. light vanilla Greek yogurt

• 1/4 cup hummus
• 1 cup carrot sticks

• 1 serving Meatballs with Roasted Green Beans and Potatoes
• 1 cup raspberries

Daily Total: 1,244 calories, 146 g carbohydrates

• 1 hard-cooked egg
• 1 serving Cherry-Mocha Smoothie

• 1 wedge light Swiss spreadable cheese
• 7 reduced-fat wheat crackers
• 1/2 cup grapes

• 1 serving Springtime Cacio e Pepe
• 1 cup carrot sticks
• 1 Tbsp. light ranch dressing

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

• 1 serving Shrimp and Pea Pod Stir-Fry
• 1 cup whole strawberries

Daily Total: 1,336 calories, 160 g carbohydrates

• 1 whole-wheat English muffin half
• 1/4 avocado, mashed
• 1 over-easy egg
• 1/2 cup grapes

• 1 cup carrot sticks
• 1 Tbsp. light ranch dressing

• 1 serving Thai-Style Salad
• 1 medium banana

• 1/4 cup hummus
• 1 cup green bell pepper strips

• 1 serving Chipotle Beef Tacos
• 1 serving Mexican Street Corn
• 1 serving Tangy Pepper Salad

Daily Total: 1,389 calories, 162 g carbohydrates

• 1 cup oatmeal (prepared with water)
• 1 Tbsp. peanut butter
• 1/2 cup blueberries

• 1 cup grapes
• 1 low-fat mozzarella cheese stick

• 1 serving Bacon Ranch Salad
• 1 cup whole strawberries

• 2 Tbsp. raisins
• 2 Tbsp. unsalted peanuts

• 1 serving Spicy Chicken and Snow Pea Skillet
• 1 cup raspberries

Daily Total: 1,288 calories, 142 g carbohydrates

How To Lose Weight With Diabetes

Weight loss occurs when you take in fewer calories than you burn.

There are lots of ways to accomplish this, and some are better than others for diabetes. Here, we will look at some proven diabetic diet plans for weight loss.

Low-Carb Diets and Diabetes

A low-carb diet restricts sugar and starchy foods, such as sweets, grains, bread and pasta.

Technically, any diet with less than 45% of daily calories from carbs could be considered low carb. Many low-carb dieters adopt an even stricter approach, capping daily carb intake to 30% of calories or less. This is equal to 150 grams of carbohydrates or fewer on a 2,000 calorie diet.

Low-carb diets are proven to be effective for weight loss. Weight loss is especially rapid at the beginning of the diet because the body sheds water weight as it uses up stored carbohydrates (9).

Studies also suggest that low-carb diets may promote better glucose control in overweight and obese adults with diabetes. Most low-carb diets eliminate or limit foods that cause the biggest spikes in blood sugar, like sweets and processed grains.

Even healthy carbs can increase blood sugar and insulin needs if you eat enough of them. In theory, then, a low-carb meal plan makes sense for diabetes.

In one meta-analysis, hemoglobin A1C levels were 0.34% lower at 3 and 6 months for those on a low-carb diet than they were for those on higher carb diets. Greater reductions in hemoglobin A1C were seen in participants with lower carbohydrate intake (10).

Other studies not included in this meta-analysis have found that low-carb diets are beneficial for blood sugar control. This includes one study specific to type 1 diabetes (11, 12, 13, 14).

It’s important to note that lower than normal carb intake in insulin-dependent people may result in a potentially dangerous complication called hypoglycemia (low blood sugar). It’s best to speak with your doctor before drastically lowering your carb intake, particularly if you take insulin.

Low-Fat Diabetic Diets

Studies suggest that low-fat diets are just as effective as low-carb diets for long-term weight loss and glucose control (15, 16).

That’s not to diminish the beneficial effects of low-carb diets, but it’s great news for carb lovers. It makes the case for customizing the diet based on personal preferences. This approach may help increase diet adherence and promote long-term success (17).

As is the case with low-carb diets, there’s really no universal definition for low-fat diets. Diets with fewer than 30% of calories from fat are typically considered to be low fat.

You can reduce your dietary fat intake by eliminating or limiting fried foods, processed foods, sweets, fatty cuts of meat, cheese and butter.

Summary: Diets with less than 45% of daily calories from carbs are generally considered low carb. Low-carb diets have been proven to be effective for weight loss and improving blood sugar in diabetes. However, low-fat diets are just as effective for weight loss and glycemic control as low-carb diets. Low-fat diets include less than 30% of calories from fat and eliminate fried foods, processed foods, sweets, fatty cuts of meat, cheese, butter and other high-fat foods.

Diet Plans for Diabetics

The best weight loss plan for diabetes is the one that you can follow long term.

This may be a low-carb diet for some people or a low-fat diet for others. Below are examples of each, with a daily intake of 1,600 calories. This may or may not be the right number for you. You can estimate your calorie needs here.

3-Day Low-Carb Diabetic Diet Plan

This low-carb plan limits foods like bread, pasta, rice and sweets, and caps carbs to no more than 30% of daily calories (120 grams per day). More low-carb meal ideas are available here.

Day 1 (1,590 calories, 89 g carbs)

• Breakfast: 2 eggs topped with ¼ cup shredded cheddar cheese; 1 cup blueberries
• Lunch: 3 cups salad greens topped with 4 oz skinless boneless chicken breast, 1 oz almonds, ½ medium avocado, 2 Tbsp olive oil, 1 Tbsp balsamic vinegar
• Dinner: 2 cups cooked cauliflower rice topped with 4 oz (113g) grilled sirloin steak, 2 Tbsp salsa, 3 mini bell peppers
• Snack: 1 cup raspberries

Day 2 (1,581 calories, 118 g carbs)

• Breakfast: Smoothie made with 1 cup plain full-fat Greek yogurt, 1 cup milk, 1 cup strawberries, 2 cups spinach, 2 Tbsp peanut butter
• Lunch: 6 oz (170g) of shrimp and 1 cup of broccoli with peanut sauce, over shirataki noodles (Pasta Zero or another brand)
• Dinner: 8 oz (227g) zucchini noodles topped with 2 chicken Italian sausage links, ¾ cup red sauce, 1 Tbsp parmesan cheese
• Snack 1: ½ cup pistachios (shelled); 1 cup blueberries
• Snack 2: 1 medium avocado

Day 3 (1,596 calories, 56 g carbs)

• Breakfast: 1 medium avocado plus 3 scrambled eggs, topped with hot sauce
• Lunch: 6 oz (170g) turkey burger with 1 slice cheddar cheese in a lettuce wrap; 3 mini bell peppers and 2 Tbsp ranch dressing
• Dinner: 4 oz (113g) of salmon with 4 oz (113g) of mashed cauliflower, topped with 1 oz (28g) cheddar; 1 cup green beans with 1 slice bacon, crumbled
• Snack 1: 1 scoop whey protein mixed in water; 1 cup strawberries
• Snack 2: 1 oz (28g) almonds

3-Day Low-Fat Diabetic Diet Plan

This low-fat plan includes roughly 50% of daily calories from carbs, with no more than 30% of daily calories from fat.

Small amounts of non-starchy vegetables (such as greens, peppers, tomatoes and cucumbers) aren’t included in the carb count. This strategy is in line with carbohydrate counting guidelines published by the Academy of Nutrition and Dietetics.

Day 1 (1,627 calories, 49 g fat)

• Breakfast: 2 slices whole wheat bread with 2 Tbsp peanut butter and 1 cup strawberries; 12 oz (355ml) skim milk
• Lunch: 2 cups chicken noodle soup; 8 saltine crackers; 1 pat butter (1/2 inch tall by 1 inch square); 3 oz (85g) baby carrots
• Dinner: 4 oz (113g) skinless boneless chicken breast with 1 cup cooked rice; 1 cup corn; 1 cup red and green bell pepper strips; ½ cup salsa; 2 Tbsp guacamole
• Snack: ½ cup cucumber slices; ½ cup nonfat cottage cheese

Day 2 (1,619 calories, 55 g fat)

• Breakfast: 1 bagel with 2 eggs and 1 slice of cheese
• Lunch: 1 cup cooked lentils with ½ cup cooked quinoa; 2 oz feta cheese; 1 cup diced cucumbers and tomatoes
• Dinner: 4 oz (113g) grilled shrimp with a 6 oz (170g) baked potato, topped with 2 Tbsp sour cream; ½ cup cooked broccoli
• Snack: 23 cashews

Day 3 (1618 calories, 51 g fat)

• Breakfast: ½ cup rolled oats (measured dry, cooked in water) with ½ medium banana and 1 oz (28g) walnuts; 1 cup skim milk
• Lunch: 2 slices wheat bread with 4 oz (113g) deli turkey and mustard; 1 cup cherry tomatoes; 2 cups popcorn; 1 cup cantaloupe
• Dinner: 1.5 cups cooked pasta with 1 cup red sauce and 4 oz (113g) lean beef, topped with 1 oz parmesan cheese; 1 cup steamed green beans
• Snack: 1 medium apple; 1 light string cheese

• The Best Diet Plan for Diabetics

  Diabetes is a chronic disease that occurs when the body stops making a hormone called insulin, or when the body’s cells don’t use insulin effectively.

  When the insulin response malfunctions, blood sugar can accumulate to dangerous and even life-threatening levels. Over time, high blood sugar also increases the risk of serious health complications, including heart disease and infections.

  There are a few different types of diabetes, including type 1, type 2, and gestational diabetes.

  Overweight and obesity are major risk factors for type 2 diabetes and are becoming increasingly common in type 1 diabetes. Excess body fat increases the release of inflammatory chemicals that make the body less sensitive to insulin.

  Even modest weight loss in diabetes can improve insulin sensitivity and blood sugar control if you’re overweight or obese.

  There are a couple of proven approaches to weight loss with diabetes. Faster results are typically seen with a low-carb diet. However, low-fat diets are just as beneficial in the long term.

  The trick is to select the plan that includes more of the foods you like, and that you can stick with forever. The great news is, a healthy diet (and possibly medications) can put you well on your way to better health if you’re overweight or obese with diabetes.

• The Best Diabetes-Friendly Diets to Help You Lose Weight

  Sample diabetes-friendly meal plan for 1 week

  A diabetes-friendly diet can be varied and delicious. Here is an example meal plan for 1 week:

  Monday

  • Breakfast: steel cut oats with walnuts and fresh berries
  • Lunch: salmon salad with cannellini beans
  • Dinner: roasted chicken thighs with potatoes and scallions and herb vinaigrette with mixed greens

  Tuesday

  • Breakfast: whole grain toast with nut butter and banana slices
  • Lunch: ground turkey and three-bean chili
  • Dinner: tofu cashew curry with brown rice, cauliflower, and green beans

  Wednesday

  • Breakfast: egg and veggie muffins with zucchini, onions, and feta
  • Lunch: chicken Caesar salad on a spinach wrap
  • Dinner: grilled fish tacos topped with cabbage-cilantro slaw

  Thursday

  • Breakfast: strawberry, peach, and almond milk smoothie
  • Lunch: lentil stew with spinach, onion, and fresh herbs
  • Dinner: herb garlic turkey meatloaf with mashed cauliflower

  Friday

  • Breakfast: whole grain avocado toast topped with fresh cilantro
  • Lunch: black bean quinoa burger with baked green beans and a garden salad
  • Dinner: almond and lemon crusted fish with spinach

  Saturday

  • Breakfast: veggie-loaded omelet with summer squash and avocado
  • Lunch: baked falafel with whole grain pita, hummus, and tabbouleh
  • Dinner: baked chicken Parmesan with parsley

  Sunday

  • Breakfast: whole grain buttermilk pancakes
  • Lunch: navy bean and vegetable soup with zucchini, spinach, tomatoes, and fresh herbs
  • Dinner: salmon with a salad of Nicoise olives and French-cut green beans