7-Day Healthy Meal Plan

This healthy 1,500-calorie 7-day diabetes meal plan is nutritionally balanced

and delicious. It features diabetes-friendly foods like low glycemic index
carbohydrates, lean protein, and healthy fats like canola oil.
The carbohydrates are balanced throughout each day with each meal
containing 30-45 grams of net carbohydrates and snacks containing around Recipes available on the Diabetes Canada website
15 grams of carbohydrates. Depending on your goals and lifestyle, your are hyperlinked throughout the meal plan and listed
calories and carbohydrates may need to be higher, adjust the number of at the end of the meal plan.
snacks or portion sizes accordingly.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 Apricot Oat 1-egg Steel-cut rolled 2 slices whole- Steel-cut rolled 1 egg omelet Steel-cut rolled oats
Breakfast

Muffin omelette with oats (⅓ cup/75 grain or rye toast oats (⅓ cup/75 with (⅓ cup/75 mL dry)
vegetables mL dry) mL dry) vegetables
1 cup (250 1 egg, poached or 1 tbsp (15 mL)
(spinach, (spinach,
mL) low-fat 1 tbsp (15 mL) sunnyside up 1 tbsp (15 mL) peanut butter added
mushrooms, mushrooms,
milk peanut butter (cooked to your peanut butter to oats after cooked
or other or other
added to oats liking) added to oats
vegetable of vegetable of ½ cup (125 mL) low-
after cooked after cooked
your choice) your choice) fat milk
Quarter small
½ cup (125 mL) avocado, mashed ½ cup (125 mL)
2 slices whole- 2 slices whole-
low-fat milk low-fat milk
grain toast grain toast
Salt and pepper
2 tsp (10 mL) to taste 2 tsp (10 mL)
soft soft
margarine margarine

½ cup (125 ½ cup (125

mL) low-fat mL) low-fat
milk milk

7-day Diabetes Meal Plan Diabetes Canada 05-21 www.diabetes.ca

Calories 282 366 324 293 324 366 324

Carbs (g) 37 36 37 33 37 36 37

Fibre (g) 2 4 5 5 5 4 5

2 cups (500 1 serving 3 oz. (85 g) roast 1 serving 3 oz. (85 g) tuna 1 serving Green salad
Lunch

mL) Red Farm-Fresh chicken Mexican Baked packed in water, Garden (lettuce, cucumber,
Lentil Soup Tofu Frittata Eggs on Black drained Veggie tomato) with 3 oz.
2 slices whole-
Beans Buddha Bowl (85 g) grilled chicken
Green salad ¾ cup (175 grain bread 1 whole-wheat
with Lentils breast and ¼ cup
mL) leftover 1 slice whole- pita (6 inch/15
1 tbsp (15 2 tsp (10 mL) and Tahini (60 mL) croutons
roasted sweet grain bread cm)
mL) light mayonnaise Sauce
potatoes 1 tbsp (15 mL) light
salad 2 tsp (10 mL) soft 2 tsp (10 mL)
Mustard, lettuce, salad dressing
dressing margarine mayonnaise 1 fruit (e.g.
tomato if desired medium-sized ½ cup (125 mL) low-
½ cup (125 mL) Lettuce, tomato, apple or small
1 fruit (e.g. fat yogurt
low-fat yogurt or other banana)
medium-sized
vegetable if 1 fruit (e.g.
apple or small
desired medium-sized apple
banana)
or small banana)
1 fruit (e.g.
medium-sized
apple or small
banana)

Calories 432 435 428 454 410 440 435

Carbs (g) 59 49 50 57 50 55 49

Fibre (g) 14 7 7 9 8 12 5

7-day Diabetes Meal Plan Diabetes Canada 05-21 www.diabetes.ca

 1 serving 1 serving 1 serving White 1 cup (250 mL) 1 serving Oven- 1 cup (250 mL) 1 serving Chicken
Dinner Skillet Roasted Fish with Roast cooked pasta Roasted Salmon Spinach & and White Bean
Chicken Cauliflower Garlic & Lentil (e.g. spaghetti, with Sriracha and Mushroom Stew (1¼ cups/300
Breasts with Salad Mash spirals, macaroni) Lime Barley Pilaf mL)
Tomatoes (1 cup/250 (1 fillet and ½
½ cup (125 mL) ¾ cup (175 mL) 3-4 oz. (85-115 2 oz. (55 g) whole-
and Olives mL) cup/125 mL
favourite pasta mashed sweet g) grilled or grain bread or roll
(1 chicken lentils)
3-4 oz. (85-115 sauce potato baked chicken
breast with ½
g) grilled or Green salad
cup/125 mL 3-4 oz. (85-115 g) Broccoli, steamed
baked pork
tomato 1 tbsp (15 mL) grilled or baked or roasted
loin chop
sauce) light salad chicken
1 cup (250 mL) dressing
¾ cup (175
mashed
mL) roasted ¾ cup (175 mL)
potato
sweet cooked couscous
potatoes
(make extra
for
tomorrow’s
lunch)

Calories 610 625 725 405 547 440 450

Carbs (g) 58 52 55 51 53 48 52

Fibre (g) 10 7 13 4 8 8 10

Snack Options: Each of the following options provides approximately 15 g

carbohydrate and 100-150 calories. Include 1 of these snacks per day.
• 1 medium-sized fruit (apple or orange)
• 1 cup (250 mL) melon or berries
• ½ cup (125 mL) low-fat yogurt with ½ cup (125 mL) berries
• 3 cups (750 mL) popped popcorn
• 1 slice bread with peanut butter
• 5-6 crackers with 2 tbsp (30 mL) hummus

7-day Diabetes Meal Plan Diabetes Canada 05-21 www.diabetes.ca

Recipes for this week:
• Apricot Oat Muffin
• Red Lentil Soup
• Farm-Fresh Tofu Frittata
• Mexican Baked Eggs on Black Beans
• Garden Veggie Buddha Bowl with Lentils and Tahini Sauce
• Skillet Chicken Breasts with Tomatoes and Olives
• Roasted Cauliflower Salad
• White Fish with Roast Garlic & Lentil Mash
• Oven-Roasted Salmon with Sriracha and Lime
• Spinach & Mushroom Barley Pilaf
• Chicken and White Bean Stew

7-day Diabetes Meal Plan Diabetes Canada 05-21 www.diabetes.ca