Diabetes Diet Meal Plan

Diabetes Diet Meal Plan

Do you struggle with knowing what to eat or how much to eat when it comes to controlling your blood sugar? Have you tried to lose weight, but feel stuck and feel like your metabolism has failed you? You know what, I don’t blame you for feeling frustrated.

I’ve been there. Yes, ME! And I’m still there…. even as a Dietitian. Don’t judge me. I’m human too and we all have a hard time staying on track and keeping our portions under control – especially when it comes to CARBOHYDRATES!!!

If you’ve been reading through my site you will know that carbohydrates (carbs) have the biggest impact on your blood sugar and your weight, BUT by no means should you cut them out of your diet all together.

Balancing your meals should not feel like a chore. Food is nourishment and if you want to lose weight, maintain a healthy weight or control your blood sugar it all comes down to portions. That’s it. There is no real secret. Sorry if that’s what you were looking for…

Don’t go just yet! I’ll help you. Continue to read because I want to share with you how you can balance your meals with my EASY no-nonsense meal planning approach.

This works for weight management and blood sugar control.

Healthy Plate Visual

Click Here to see an awesome visual –>  NYC Plate Method ( I promise no viruses)

Start with a 9 inch plate.


Yes, we all should be eating breakfast. There is a reason it’s called “Break – the – Fast” 🙂

Combine a protein and a carbohydrate. Ideally whole grains. 1/4th of your plate is protein and 1/4th is carbs. The other half is empty. A small piece of fruit may be included on the remaining half but this depends on your age and activity level.

Example: 1/2 cup cooked oatmeal + 1/2 cup cottage cheese OR 1 slice whole grain toast and 2 tbsp all-natural peanut butter OR 1-2 eggs and 2 corn tortillas.

Lunch and Dinner

Start with a 9 inch plate.

Fill half your plate with non-starchy vegetables (no potatoes, corn or peas. Don’t worry, you can still have these foods but they go in the carb section). Try a variety of vegetables and cooking methods. You may not like raw broccoli, but have you ever tried roasted broccoli???

Now split 1/4th your plate for protein and the remaining 1/4th for carbs.

Carbs: choose whole grain or whole wheat most often. Potatoes, sweet potatoes, yam, corn and peas would go in this section. Keep portions limited to no more than one cup or about the size of a small fist.

Protein: bake, broil, roast, grill, boil or steam your proteins. Do not fry.

Check these out:


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You can use this method at home and when eating out. Carb counting is more accurate, but requires more planning and understanding. If you ever want more info on that send me an email and let’s work together:


A sample meal plan would look something like this:

3 days of Meals – 2 Carb Servings Per Meal (30 grams)

Day Breakfast Carbs Lunch Carbs Dinner Carbs
1 1 slice whole wheat toast


1 whole egg, cooked

1 ounce low-sodium turkey breast, deli meat (nitrate free)


1/4th avocado, mashed



1 cup berries


Green Tea

15 g








15 g

1 rice cake or

½ whole wheat pita


1 Tbsp Dijon mustad


3 oz. tuna, turkey or chicken breast


Lettuce, tomatoes


Baby carrots + celery


1/3 cup hummus


Water or unsweetened iced tea

15 g












15 g

1 cup baked potato or sweet potato or 2/3 cup quinoa


Steamed non-starchy vegetables


Salad (1 Tbsp regular dressing or 2 Tbsp light dressing)


3 oz. cooked lean beef, chicken or fish


Water infused with lime and mint or lemon

30 g
2 1 whole wheat English Muffin


1 Tbsp light cream cheese


1 ounce smoked salmon or low-sodium deli turkey (nitrate free)


Coffee or tea (with up to 1 Tbsp creamer or less than 5 g carb)


30 g 1 chicken taco w/ lettuce and tomato (corn or whole wheat flour tortilla = 15 g carbs)


½ cup black beans


Salad (1 Tbsp regular dressing or 2 Tbsp light dressing)


Sparkling water

15 g





15 g

3 oz fish (baked, broiled)


2 corn tortillas


Salad (1 Tbsp regular dressing or 2 Tbsp light dressing)


Steamed non-starchy vegetables





30 g

3 1 slice wheat toast


Egg and vegetable omelet

with 1 oz grated cheese


1 cup melon- cut up


15 g






15 g

½ cup cooked lentils


4 ounces cooked tofu


Salad (1 Tbsp regular dressing or 2 Tbsp light dressing)


½ large apple- sliced


Iced tea (unsweetened)


15 g








15 g

2/3 cup cooked brown rice


3 oz chicken stir fry w/ assorted non-starchy vegetables (broccoli, carrots, bell pepper strips pea pods, mushrooms)


Salad with 1 Tbsp regular dressing or 2 Tbsp light dressing

30 g





2 Replies to “Diabetes Diet Meal Plan”

  1. Really great post! I love the idea of starting with a 9 inch plate. I will try this. I eat really healthy but I still can’t seem to lose weight and this post has just confirmed for me that I have to reduce the portion size of the meals. I have just recently turned to eating vegetarian meals and I am enjoying this, I’m feeling lighter with a lot more energy. But the portions! The portions I must reduce. Thanks for a great post!

    1. You’re so welcome. Portions are really what matter. There is no magic pill or formula. I’m glad this was able to help you see that 🙂

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