Diabetic Food Chart – 7 Days Meal Plan for Diabetic

The following diabetic food chart includes the proper foods which can help you control your diabetic in just seven days. It consists of complex carbohydrates (fresh vegetables and fruits, whole grains), healthy fats, lean protein, etc. we have limited the list with refined carbohydrates (such as white pasta, white bread, and white rice) and added sugars which can increase your sugar level. The snacks and meal also consist of plenty of spices and herbs and fresh ingredients that add flavor without adding any extra sodium.

7-dayDiet-Chart-For-Diabetes

Through this diet plan, the carbohydrates are balanced throughout the day as each meal contains only 30 to 45 grams of, and each snack consists of 15 grams of carbs. Hence, let’s take a look at the 7-day meal plan.

Day One

Breakfast with 41 g carbohydrates and 294 calories

  • Half cup oats cooked in half cup water and milk
  • Four walnut halves, chopped
  • One medium plum, chopped

Morning Snack with 18 g carbohydrates and 96 calories

  • ¼ nonfat plain Greek yogurt with ¾ cups of blueberries

Lunch with 37 g carbohydrates and 319 calories

  • Turkey & Apple Cheddar Melt
  • 1/2 medium apple, sliced
  • 2 slices whole-wheat bread
  • 2 tbsp shredded Cheddar cheese, divided
  • 1 cup mixed greens
  • 2 tbsp whole-grain mustard, divided

Evening snack with 16 g carbohydrates and 58 calories

  •  1/2 medium apple, sliced
  • Pinch of cinnamon
  • 1/2 tbsp honey

Dinner with 54 g carbohydrates and 417 calories

  • 1 serving Rosemary Cheese Toast
  • Two half cups Vegetable Soup

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Day Two

Breakfast with 33 g carbohydrates and 297 calories

  • Half cup blueberries
  • 1 serving Everything Bagel Avocado Toast
  • 25 pistachios

Morning Snack with 13 g carbohydrates and 52 calories

  • Ten cherries

Lunch with 47 g carbohydrates and 314 calories

  • Two slices whole-wheat baguette
  • 1 3/4 Cups Vegetable Soups

Evening snack with 25 g carbohydrates and 95 calories

  • One medium sized apple with cinnamon

Dinner with 48 g carbohydrates and 420 calories

  • 1 serving Frozen Chocolate-Banana Bites
  • 2 1/2 cups Vegetable Salad

Day Three

Breakfast with 27 g carbohydrates and 289 calories

  • 1 serving yogurt with honey and blueberries, six walnuts
  • 1 tbsp ground flaxseed

Morning Snack with 8 g carbohydrates and 30 calories

  • One medium-sized plum

Lunch with 48 g carbohydrates and 347 calories

  • 3 1/2 cups Green Vegetables with Sliced Apple & Lentils

Evening snack with 15 g carbohydrates and 62 calories

  • One medium-sized orange

Dinner with 52 g carbohydrates and 490 calories

  • Seasonal rice with extra-virgin oil
  • 1 1/3 cups Chicken Sausage & Peppers
  • 1/2 tbsp no-salt-added Italian seasoning
  • Combine with mixed greens, carrot, and cucumber

Day Four

Breakfast with 42 g carbohydrates and 295 calories

  • 1/2 cup oats with1/2 cup milk and water
  • One medium plum
  • 1 tbsp ground flaxseed
  • Three walnut halves, chopped

Morning Snack with 13 g carbohydrates and 52 calories

  • Ten cherries

Lunch with 46 g carbohydrates and 350 calories

  • Three dried apricots
  • 1 serving veggie and hummus sandwich

Evening snack with 15 g carbohydrates and 62 calories

  • One medium-sized orange

Dinner with 41 g carbohydrates and 450 calories

  • One serving lemon-herb salmon with faro and caponata

Day Five

Breakfast with 44 g carbohydrates and 276 calories

  • One serving of avocado toast
  • 20 cherries

Morning Snack with 13 g carbohydrates and 51 calories

  • Six dried apricots

Lunch with 41 g carbohydrates and 350 calories

  • 1/2 large whole-wheat pita round
  • 1/2 medium pear, sliced
  • 3 1/2 oz. low-sodium deli turkey
  • 1 cup mixed greens
  • 2 tbsp shredded Cheddar cheese

Evening snack with 14 g carbohydrates and 52 calories

  • Half Cinnamon Pears

Dinner with 38 g carbohydrates and 448 calories

  • 1 serving Spaghetti Squash & Meatballs
  • Half tbsp goat cheese
  • One slice whole-wheat baguette
  • ¼ tbsp fresh chopped rosemary

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Day Six

Breakfast with 28 g carbohydrates and 291 calories

  • One cup yogurt with flaxseed and walnuts

Morning Snack with 18 g carbohydrates and 72 calories

  • 14 cherries

Lunch with 42 g carbohydrates and 337 calories

  • 2 and a half cup of vegetable soup

Evening snack with 15 g carbohydrates and 62 calories

  • One medium-sized orange

Dinner with 53 g carbohydrates and 422 calories

  • Half cup steamed butternut squash
  • One serving apple-glazed chicken with spinach
  • Half tbsp fresh thyme
  • 2 tbsp extra-virgin olive oil

Day Seven

Breakfast with 40 g carbohydrates and 300 calories

  • Three tablespoon blueberries mixed with flaxseed and two blueberry-pecan pancakes

Morning Snack with 15 g carbohydrates and 62 calories

  • One medium-sized orange

Lunch with 35 g carbohydrates and 325 calories

  • Half cup sliced cucumber
  • 1 and a half tablespoon garlic-oregano vinaigrette
  • 2 cups mixed greens
  •  ¼ cup grated carrot

Evening snack with 25 g carbohydrates and 95 calories

  • One medium-sized apple

Dinner with 48 g carbohydrates and 444 calories

  • Half cup cooked brown rice
  • 1 serving mushroom
  • ¾ cup roasted sprouts

Apart from the above mentioned seven-day diet plan for the diabetic patient, you can include important foods in your daily diet that help prevent diabetes complications including heart diseases. They also protect the cells that reduce markers of inflammation, line your blood vessels, and improve the way your artery function after eating. Leafy greens are rich in zeaxanthin and antioxidants lutein. These antioxidants are also playing an important role in protecting your eyes from macular degeneration and cataracts, which is a popular symptom of diabetes complications.

16 foods for diabetes

  • Fatty Fish
  • Leafy Greens
  • Cinnamon
  • Eggs
  • Chia Seeds
  • Turmeric
  • Greek Yogurt
  • Nuts
  • Broccoli
  • Extra-virgin Olive Oil
  • Flax seeds
  • Apple Cider Vinegar
  • Strawberries
  • Garlic
  • Squash
  • Shirataki Noodles

About the Author: Madhu Bala

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