Diabetic Meal Plan: 7 Days of A1C Friendly Meals You Can Actually Make

Daily targets for this meal plan

• Calories: 1,600 to 1,800 per day (adjust based on activity)
• Carbs: 130 to 180 grams total, 45 to 60 grams per meal
• Protein: 90 to 110 grams
• Fiber: 25 to 35 grams
• Added sugar: under 25 grams
• Sodium: under 2,300 mg

Day 1

Breakfast (28g carbs): 3-egg veggie omelet with spinach, peppers, mushrooms. 1 slice whole grain toast with avocado. Black coffee. Carbs 28, Protein 28, Fiber 8

Lunch (45g carbs): Grilled chicken (4 oz) over mixed greens with cucumber, tomato, chickpeas, olive oil dressing. 1 small apple. Carbs 45, Protein 38, Fiber 12

Snack (12g carbs): 1 cup Greek yogurt with 10 almonds. Carbs 12, Protein 18, Fiber 3

Dinner (50g carbs): Baked salmon (5 oz) with 1/2 cup quinoa and roasted broccoli with olive oil. Carbs 50, Protein 38, Fiber 9

Daily total: 1,712 calories, 135g carbs, 122g protein, 32g fiber

Day 2

Breakfast (35g carbs): 1/2 cup steel cut oats cooked with water, topped with 1/2 cup berries, 1 tablespoon almond butter, cinnamon. Carbs 35, Protein 12, Fiber 8

Lunch (40g carbs): Turkey wrap on whole grain tortilla with vegetables, hummus, and side salad. Carbs 40, Protein 28, Fiber 8

Snack (8g carbs): Hard boiled egg and 1 small pear. Carbs 8, Protein 9, Fiber 4

Dinner (50g carbs): 1.5 cups lentil soup with side salad and 1 slice whole grain bread. Carbs 50, Protein 22, Fiber 14

Daily total: 1,640 calories, 133g carbs, 95g protein, 34g fiber

Day 3

Breakfast (22g carbs): 2 eggs scrambled, 1 slice whole grain toast, avocado slices, side of berries. Carbs 22, Protein 18, Fiber 7

Lunch (45g carbs): Tuna salad on 2 slices whole grain bread, side of carrot sticks, apple. Carbs 45, Protein 32, Fiber 9

Snack (15g carbs): 1 cup cottage cheese with sliced peach. Carbs 15, Protein 22, Fiber 2

Dinner (55g carbs): Chicken stir fry with broccoli, peppers, onion over 1/2 cup brown rice. Carbs 55, Protein 38, Fiber 8

Daily total: 1,720 calories, 137g carbs, 110g protein, 26g fiber

Day 4

Breakfast (25g carbs): 1 cup plain Greek yogurt with 1/2 cup berries, 2 tablespoons walnuts, drizzle of honey (1 teaspoon). Carbs 25, Protein 22, Fiber 5

Lunch (50g carbs): Quinoa bowl with chickpeas, roasted vegetables, feta cheese, olive oil dressing. Carbs 50, Protein 18, Fiber 12

Snack (12g carbs): 1 oz string cheese and an apple. Carbs 12, Protein 8, Fiber 4

Dinner (45g carbs): Baked cod (5 oz) with 1 small sweet potato and asparagus. Carbs 45, Protein 35, Fiber 8

Daily total: 1,650 calories, 132g carbs, 92g protein, 29g fiber

Day 5

Breakfast (30g carbs): Whole grain pancakes (2 small) with berries and Greek yogurt instead of syrup. Carbs 30, Protein 20, Fiber 5

Lunch (40g carbs): Big salad with grilled chicken, avocado, hard boiled egg, vegetables, olive oil. Carbs 40, Protein 42, Fiber 14

Snack (10g carbs): 1 oz raw almonds. Carbs 10, Protein 6, Fiber 3

Dinner (50g carbs): Turkey chili (1.5 cups) with 1/2 cup brown rice and side salad. Carbs 50, Protein 35, Fiber 12

Daily total: 1,700 calories, 130g carbs, 105g protein, 34g fiber

Day 6

Breakfast (28g carbs): 2 eggs with avocado on 1 slice whole grain toast, side of berries. Carbs 28, Protein 18, Fiber 8

Lunch (40g carbs): Black bean soup (1.5 cups) with whole grain crackers and side salad. Carbs 40, Protein 18, Fiber 14

Snack (8g carbs): 1/2 cup edamame. Carbs 8, Protein 9, Fiber 4

Dinner (55g carbs): Grilled shrimp (5 oz) with 1/2 cup quinoa and roasted zucchini. Carbs 55, Protein 32, Fiber 8

Daily total: 1,690 calories, 131g carbs, 88g protein, 34g fiber

Day 7

Breakfast (32g carbs): Chia pudding made with unsweetened almond milk, topped with berries and walnuts. Carbs 32, Protein 12, Fiber 14

Lunch (45g carbs): Turkey burger lettuce wrap with side salad and 1/2 cup sweet potato fries (baked). Carbs 45, Protein 32, Fiber 9

Snack (15g carbs): Apple with 1 tablespoon almond butter. Carbs 15, Protein 4, Fiber 5

Dinner (50g carbs): Roast chicken (5 oz) with 1 small sweet potato and Brussels sprouts. Carbs 50, Protein 38, Fiber 12

Daily total: 1,720 calories, 142g carbs, 86g protein, 40g fiber

Grocery list for the week

• Proteins: chicken breast, salmon, cod, shrimp, turkey breast, ground turkey, eggs, Greek yogurt, cottage cheese, string cheese
• Plant proteins: chickpeas, black beans, lentils, edamame, tuna (canned), tofu
• Whole grains: quinoa, brown rice, steel cut oats, whole grain bread, whole grain pasta
• Vegetables: spinach, mixed greens, broccoli, asparagus, zucchini, peppers, mushrooms, cucumber, tomatoes, sweet potato, carrots, Brussels sprouts, onions
• Fruits: berries (blueberries, raspberries, strawberries), apples, pears, peaches
• Fats: avocado, olive oil, almonds, walnuts, almond butter, chia seeds
• Pantry: almond milk, low sodium broth, cinnamon, herbs, hummus, feta cheese

Or skip the cooking

Meal delivery services with diabetic plans can replace the full week of cooking. BistroMD's diabetic plan provides 7 days of macro-balanced meals for around $189 per week. Factor calorie smart works for less structured eating at $11.49 per meal. See our diabetic meal delivery hub.

7-day diabetic meal plan FAQ