7 day meal plan diabetes type 2

If you were recently diagnosed with type 2 diabetes or were diagnosed a while ago but are now ready to make diet changes, the prospect of giving up the foods you love may seem daunting. But you may be relieved to discover that a good diet for type 2 diabetes isn’t as tricky as you fear — and that you can still find joy in food while managing this disease. A healthy diet is a pillar of a successful diabetes management plan. Other pillars include taming stress, exercising regularly, and taking any medications as prescribed.

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Greens, Sweet Potato, and Fried Egg Bowl

Get your veggies in ahead of the holiday with this Greens, Sweet Potato, and Fried Egg Bowl!

contains  Eggs

SERVES

1

CALORIES PER SERVING

533

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Ingredients

2 cups lettuce of choice

Olive oil (1 tbsp, plus more for drizzling)

1 sweet potato, cubed

1 large egg

½ avocado

½ cup microgreens

Salt, to taste

Juice of ½ lemon

Directions

1

Preheat the oven to 375 degrees F and line a baking pan with parchment paper. Lay the cubed sweet potato onto the pan and drizzle with olive oil and a sprinkle of salt. Roast in the oven for 35 to 45 minutes.

2

Next, heat 1 tbsp oil in a pan on the stove over medium heat. Crack the egg into the pan and fry for 2 to 3 minutes, until crispy.

3

Assemble the salad by adding lettuce, microgreens, roasted sweet potato, fried egg, and avocado to a bowl. Drizzle with oil, lemon juice, and salt.

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How a Healthy Diet Can Help You Manage Type 2 Diabetes

Type 2 diabetes is characterized by a condition called insulin resistance, in which the body can’t effectively use the hormone insulin to ferry blood sugar, or glucose, to cells and muscles for energy. This causes glucose to accumulate in your blood at higher than normal levels, which can put your health in danger.

Eating a healthy diet is important for everyone, regardless of diabetes status. But for people with this disease, nourishing foods eaten in the right portions provide two key benefits:

Reduced blood sugar Lowering blood sugar that is high can help reduce diabetes symptoms and lower the risk for health complications.

A healthier weight

What Is a Good Diet for Type 2 Diabetes?

A smart diabetes diet looks a lot like the healthy eating plan doctors recommend for everyone: It includes whole, minimally processed foods, with fiber-rich fruits and vegetables, complex carbohydrates in moderation, lean protein, and healthy fats, and limits added sugars and refined grains.

“There is no ‘diabetic diet,’” says Erin Palinski-Wade, RD, CDCES, the author of 2 Day Diabetes Diet and Belly Fat Diet for Dummies, and based in Vernon, New Jersey. “The guidelines are basically the same for healthy eating for everyone, with or without diabetes,” she says.

According to the American Diabetes Association’s Nutrition Consensus Report in 2019, there are several healthful eating patterns you can follow to manage diabetes, including Mediterranean, low-carb, DASH, paleo, and vegetarian.

Work with your healthcare team to determine the right ratio of macronutrients and the best eating plan to accommodate your health risks and goals.

Most Recent in Type 2 Diabetes

Top Diabetes-Friendly Foods to Eat

While no two diabetes diets will look the same, certain foods are considered staples for people with this disease because they support a healthy weight and blood sugar level. They include:

• Nonstarchy vegetables, such as broccoli and high-fiber fruit like apples
• Lean sources of protein, such as boneless, skinless chicken, turkey, and fatty fish, like salmon
• Healthy fats, such as nuts, nut butter, and avocado (in moderation)
• Whole grains, like quinoa and barley
• Nonfat or lowfat dairy, like milk and plain yogurt

Foods to Limit or Avoid With Type 2 Diabetes

Likewise, certain foods are known to throw blood sugar levels out of whack and promote unhealthy weight gain. Foods that should be limited or avoided if you have type 2 diabetes include:

• Chips
• Cookies
• Cake
• White bread and pasta
• Canned soups, which are high in sodium
• Microwaveable meals, which are usually high in sodium
• Candy
• Sources of saturated fat, like bacon or fatty cuts of meat

A Diabetes Diet Sample Menu

When you’re getting started, it’s helpful to envision exactly what your plate should look like. The ADA has a Create Your Plate tool you can use. With enough practice, the best choices will become second nature. The ADA recommends filling half your plate with nonstarchy vegetables (broccoli, spinach, tomatoes), one-quarter with grains (preferably whole) or starchy foods (sweet potato, plantain), and another quarter with lean protein (beans, seafood, skinless chicken).

Here are three days’ worth of diabetes-friendly meal ideas to get you started.

Day 1

Breakfast Veggie omelet (1 whole egg plus 2 egg whites), topped with reduced-fat cheese, plus fruit

Snack Plain nonfat or lowfat Greek yogurt and berries

Lunch Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing

Snack Celery and carrot sticks with nut butter

Dinner Grilled salmon, steamed broccoli, and quinoa

Day 2

Breakfast Fruit smoothie made with low-fat milk; low-fat plain yogurt; and chia seeds (optional)

Snack Unsalted almonds with a piece of fruit

Lunch Turkey chili with reduced-fat cheese

Snack Sliced vegetables and hummus

Dinner Tofu and veggie stir-fry over brown rice

More on Diabetes-Friendly Meals

10 Easy Breakfast Ideas for Type 2 Diabetes

Day 3

Breakfast Old-fashioned or steel-cut oatmeal made with low-fat milk and topped with fruit and nuts

Snack Roasted chickpeas

Lunch Turkey sandwich on whole wheat with sliced veggies

Snack Fat-free or low-fat cottage cheese with a sliced peach

Dinner Tray bake (all foods baked on the same tray) made with shrimp and roasted vegetables

As you’ll see, a type 2 diabetes diagnosis is not a sentence to eat boring, bland foods. You can eat the same food as your family, and even add special foods here and there, according to the American Diabetes Association.

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What to Drink When You Have Diabetes

Your choice of drinks can make a difference in your blood sugar levels. Palinski-Wade recommends focusing on unsweetened beverages, such as water and seltzer. (To jazz it up, add a splash of 100 percent fruit juice, she says.)

If you like coffee or tea, you may notice that caffeine increases your blood sugar levels, so Palinski-Wade advises monitoring your glucose response after consuming these drinks to see where you stand.

Artificially sweetened beverages, such as diet colas or lemonade, should go on the “proceed with caution” list. “Although these beverages are free of added sugars, consume these in moderation, since some research indicates some artificial sweeteners may impact gut health,” she says.

When it comes to alcohol, if you are someone who drinks, you may be able to do so moderately even with diabetes, according to the American Diabetes Association, but know that alcohol can lead to hypoglycemia, especially if you are on certain medications. Mixing metformin with alcohol may contribute to a rare but serious condition called lactic acidosis.

Macronutrient Ratios for Type 2 Diabetes

You don’t need to worry about counting macros if you’re following a balanced diet rich in whole foods. But here are some basic guidelines to keep in mind.

Carbohydrate Moderation

You can find carbohydrates in whole grains, fruits, vegetables, legumes and beans, and dairy. These foods supply necessary vitamins, minerals, and fiber that everyone needs to be healthy.

That said, for people with type 2 diabetes, limiting carbs will help regulate blood sugar. “Although individual carbohydrate goals will vary based on age, activity level, medication, and individual insulin resistance levels,” says Palinski-Wade, “it’s imperative to avoid having too many carbohydrates in one sitting.”

If you have prediabetes or type 2 diabetes and don’t take medication, cap carbs to no more than 60 grams (g) per meal (four carbohydrate servings).

You can also use a diabetes exchange list, which tells you how foods compare in terms of their carbohydrate content. For instance, 1 apple and ½ cup applesauce both contain about 15 g of carbs.

Good sources of carbs include:

• Whole grains, like whole-wheat pasta and bread, brown rice, oatmeal, and quinoa
• Nonstarchy veggies, like peppers, eggplant, onion, and asparagus
• Starchy veggies, such as sweet potatoes and corn, are okay to eat in moderation, just mind the carbohydrate content
• Fresh, fiber-rich, whole fruit like raspberries, apricots, and pears
  
• Nonfat or low-fat dairy, like unsweetened yogurt and cottage cheese
• Beans and legumes, like black beans, chickpeas, and lentils

Limit unhealthy carb sources, which include sugar and refined grains like white bread and pasta.

Proteins

One-quarter of your plate should contain a source of lean protein, which includes meat, skinless poultry, fish, reduced-fat cheese, eggs, and vegetarian sources like beans and tofu.

• Beans, including black or kidney beans
• Hummus
• Lentils
• Edamame
• Whole nuts and nut butter
• Tofu
• Fish, such as tuna, sardines, or salmon
• Skinless poultry
• Eggs
• Low-fat or fat-free cottage cheese
• Reduced-fat cheese or regular cheese in small amounts
• Lean beef, like sirloin or tenderloin

Fats

Fat is not the enemy, even if you have diabetes! Learn to tell unhealthy fats from healthy fats and enjoy them in moderation, as all fats are high in calories.

Type matters more than amount: Aim to limit saturated fat to no more than 10 percent of total calories, Palinski-Wade advises.

Consider opting for these sources of healthy fat, per the American Diabetes Association (ADA):

• Avocado
• Oils, including canola, and safflower
• Nuts, such as almonds, peanuts, and walnuts
• Olive oil
• Seeds, including sesame, pumpkin, and sunflower

Editor’s Picks on Type 2 Diabetes Foods

Do I Need to Count Calories When Managing Type 2 Diabetes?

While it can be helpful, it’s not absolutely necessary to track how many calories you’re taking in daily. “Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet,” Palinski-Wade points out.

Therefore, if you do count calories, make sure you’re also focused on healthy food choices. You can track your food intake, she says, which will let you “monitor portions as well as how certain foods and mealtimes impact blood glucose levels,” she says.

The National Institutes of Health (NIH) recommends the following calorie guidelines for people who are managing diabetes:

• About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-size women interested in weight loss, or medium-size women who are not physically active
• About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-size men who aren't physically active, or medium-size or large men interested in weight loss
• About 2,000 to 2,400 calories a day for medium-size or large men who are physically active, large men at a healthy weight, or medium-size or large women who are very physically active

Can I Eat Sugar if I Have Type 2 Diabetes?

Yes, but eat no more than 10 percent of your total calories from added sugars, Palinski-Wade recommends. This is no different from the guidelines for everyone, meaning you can still enjoy a few bites of dessert if you’d like.

If you’re consuming 2,000 calories per day, 10 percent equates to 200 calories from added sugar or 50 grams per day. For reference, one scoop (½ cup) of vanilla ice cream contains 14 grams of total sugar,

Tips for Getting Started With a Diabetes Diet

Rather than trying a complete overhaul all at once, create lasting good habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to any previous unhealthy eating habits. “Being consistent with change, no matter how small, is the key to long-term weight loss success,” she adds.

Here are some of the basic rules for building — and then sticking with — a diabetes meal plan.

Consult the experts. Connect with your primary doctor and a registered dietitian nutritionist (RDN) who is also a certified diabetes care and education specialist (CDCES) — search for one near you at EatRight.org — to figure out how many carbohydrates you should eat per meal based on your individual needs as well as the optimal eating approach for your preferences and health goals.

Veg out. Add in one extra serving of nonstarchy vegetables at dinner. Consider adding vegetables to snacktime, too.

Sweeten things up with fruit. To satisfy your sweet tooth, opt for fruit in moderation. Previous research shows that eating berries, apples, and pears is associated with weight loss.

Beware of sauces and dressings. Sugar hides in many condiments, like ketchup, barbecue sauce, and marinades. Always read the label, and choose the lower-sugar option that best fits your diet and goals.

Don’t skip breakfast. Breakfast is one habit of long-term weight-losers.

Simplify beverages. Instead of reaching for sweetened drinks, opt for water (sparkling without added sugar also counts!), unsweetened tea, and coffee.

Cut back on salt. Aim for less than 2,300 milligrams (mg) of sodium per day (and less than 1,500 mg daily if you have heart disease) as a way to help manage blood pressure and heart disease risk — a common diabetes complication.

Don’t fear grains. They’re a great source of heart-healthy fiber. Aim to make at least half of your grain intake whole grains when you're managing type 2 diabetes.

Add fiber to your diet. Fiber isn’t digested by the human body, so fiber-rich foods with carbohydrates do not raise blood sugar levels as quickly because they are processed more slowly. Fiber-rich foods can also help you feel fuller for longer, possibly aiding weight loss.

Choose dairy mindfully. Opt for nonfat or low-fat (1 percent) with milk, cottage cheese, and plain yogurt. Also, remember that while these sources offer protein, they are also another source of carbs, so you need to factor them into your carb allotment. Unsweetened nondairy milk, such as soy and almond milk, are also diabetes-friendly.

Dining Out When Managing Type 2 Diabetes

It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.

Have an appetizer before you leave. It’s tempting to “save up” calories throughout the day to help plan for a night out, but that approach can backfire. You’ll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. “This can help decrease hunger and prevent overeating,” she says.

Visualize your plate. Ideally, your plate should look very similar to the way it does at home — with a couple of small tweaks: ½ nonstarchy vegetables (steamed if possible), ¼ lean protein, and ¼ whole grains. “You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat,” says Palinski-Wade.

Sip smart. Alcohol stokes your appetite, so if you do have alcohol (make sure to talk to your doctor first if you’re on medication), do so near the end of the meal. Limit it to one glass.

Low-Carb Dieting for Type 2 Diabetes

If you are interested in going low-carb to better manage type 2 diabetes, there is some evidence that this type of diet plan is effective. For instance, a preliminary research review in 2017 found that a low-carb plan helped adults with diabetes lower their triglyceride levels and boost “good” HDL cholesterol. It may also have mind-body benefits, as people said they were less stressed and happier between meals.

More on Low-Carb Dieting and Diabetes

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Another review concluded that low-carb diets drop blood glucose levels and allow people to use less medication or eliminate it completely. The authors recommend it as a first-line treatment for diabetes.

While the benefits are exciting, if you do go low-carb, be aware of the risks, which include nutrient deficiencies. You may also not get enough fiber if you’re not eating enough nonstarchy vegetables. Too much protein may also compromise kidney health, though research on the matter is mixed.

Best and Worst Diet Plans for Diabetes

Adherence to a popular diet plan is not required to manage diabetes, but you may like the direction it offers. A professional who is an RDN and CDCES can help you follow one of these approaches safely.

Best Diet Plans for Managing Type 2 Diabetes

The two that are suggested for people with diabetes time and again are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Unlike so-called “diets” (many of which are designed only for the short term), these eating approaches aim to set the foundation for building and maintaining lifelong habits.

Mediterranean diet Palinski-Wade favors the Mediterranean diet because “it’s been researched for decades and has been shown to be beneficial at reducing the risk of heart disease,” she says. That’s important, because people with diabetes are up to four times more likely to die from heart disease compared with adults without diabetes.

On the Mediterranean diet, you’ll focus on whole foods in the form of fruits and vegetables, whole grains, olive oil, legumes, nuts, and poultry and fish, while limiting red meat.

DASH diet “The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes,” Palinski-Wade explains.

Similar to the Mediterranean diet, the DASH diet promotes fruits and vegetables, whole grains, fish and poultry, beans, nuts, and fat-free or low-fat dairy. You’ll also cap sodium to 2,300 mg per day (1,500 mg if advised by a doctor).

Diet Plans to Discuss With Your Healthcare Team

While it’s best to talk to your doctor before you start any diet plan, it’s especially important to talk to them if you’re interested in the following:

Ketogenic diet You’ll eat very few carbs on this plan (20 to 50 g a day) to achieve a state of ketosis, where your body burns fat for fuel instead of carbs. “There is some research that suggests ketogenic diets may help to reduce insulin resistance and improve blood glucose levels,” says Palinski-Wade. Indeed, one study of adults with type 2 diabetes who followed a ketogenic diet for 10 weeks improved glycemic control and helped patients lower their dosage of medication.

Intermittent fasting (IF) IF requires you to limit the time period in which you eat to a certain number of hours per day, or to eat a very low number of calories on certain days. Some research (small studies and animal trials) has shown benefits from IF to fasting glucose and weight. That said, skipping meals may hinder blood sugar control or cause low blood sugar (hypoglycemia), especially if you’re on insulin or a sulfonylurea, so talk to your doctor about the risks and benefits before you attempt it.

Paleo diet The premise of the paleo diet is to eat like our hunter-gatherer ancestors, focusing on fruits, vegetables, nuts, lean meat, and certain fats. (It eliminates grains, legumes, and most dairy.) One small study in 2015 found that both paleo diets and the guidelines from the ADA improved glucose control in patients with type 2 diabetes — though the paleo dieters came out on top.

Diet Plans to Avoid

Any diet that is gimmicky, not backed by research, is too restrictive, or makes too-good-to-be-true promises (like losing x amount of weight in a certain amount of time) is one to skip.

Results of Following a Diabetes-Friendly Diet

Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.

Pretty quickly, you should see benefits to your blood sugar at the outset. “You will start to see your daily blood glucose readings improve within a few days,” she says. Then you’ll notice your A1C start to get better in three to six months. “These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease,” Palinski-Wade adds.

If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. “It’s important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well,” she says.

Most Popular in Type 2 Diabetes

Summary

Your diet is one of the main tenets of good diabetes management. “What you eat can help or hinder insulin resistance,” says Palinski-Wade.

While it seems like there is a lot to remember, the basic tenets boil down to simple, nutritious eating.

In the end, you can cut through the noise by considering a few things when you sit down to eat: Aim for “a well-balanced diet limited in simple sugars and rich in whole plant-based foods, such as vegetables and fruit, along with lean proteins, whole grains, and healthy, plant-based fats,” she says.

Remember that and you don’t need to follow a ton of rules — even when you have type 2 diabetes.

For more advice on eating to manage type 2 diabetes, check out Diabetes Daily's article “How 7 People With Diabetes Are Rocking Their A1C While Eating 7 Different Ways”!

Editorial Sources and Fact-Checking

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• McKenzie AL, Hallberg SJ, Creighton BC, et al. A Novel Intervention Including Individualized Nutritional Recommendations Reduces Hemoglobin A1C Level, Medication Use, and Weight in Type 2 Diabetes. JMIR Diabetes. March 7, 2017.
• Masharani U, Sherchan P, Schloetter M, et al. Metabolic and Physiologic Effects From Consuming a Hunter-Gatherer (Paleolithic)-Type Diet in Type 2 Diabetes. European Journal of Clinical Nutrition. August 2015.

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