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Seven-Day Type 2 Diabetes Meal Plan

diabetes dishes

Day 1

Eating a diabetes-friendly diet can help keep your blood sugar levels under control. But it can be difficult to stick to a regular meal plan — unless you have a plan in place.

Check out these 21 delicious, diabetes-friendly recipes to use for breakfast, lunch, and dinner. Remember to stay within your carbohydrate allowance by noting the carb content and serving size of the recipes. Also, be sure to balance your meals with lean protein and healthy plant fats.

Breakfast: Cream Cheese-Stuffed French Toast

This may sound too decadent for breakfast, but paired with scrambled egg whites, it can fit into a diabetes-friendly meal plan. Whole grain toast will help ensure you get your daily fiber too.

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Lunch: Salmon Salad with White Beans

Salmon is one of the best sources of omega-3 fatty acids, and is also a delicious topper to workday salad.

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Dinner: Cuban-Marinated Sirloin Kabobs with Grilled Asparagus

Spice things up with this flavorful skewer. Dried herbs and spices are a great way to pack a punch of flavor without adding unnecessary calories and fat.

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Day 2

Breakfast: Apple Pie Oatmeal with Greek Yogurt

Who wouldn’t like a slice of pie for breakfast? This oatmeal will leave your kitchen smelling like the flavors of fall, and your stomach happy and satisfied. Add some extra plain Greek yogurt on top for more protein.

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Lunch: Turkey-Cranberry Wraps

Turkey and cranberry sauce isn’t just for Thanksgiving! This is an easy grab-and-go lunch that even your kids will enjoy.

Note: This recipe may not be appropriate for all type 2 diabetics because it contains 60 grams of carbs per serving. You can adjust the amount of cranberry sauce to lower the carb count.

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Dinner: Cilantro-Lime Tilapia with Spinach and Tomatoes

Take a trip to the tropics with this fast fish dish.

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Day 3

Breakfast: Superfood Smoothie

If you think your mornings are too busy for breakfast, think again. This smoothie only uses four ingredients and can be whipped up in a flash.

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Lunch: Spinach and Tomato Pasta

This pasta dish is just as good for lunch as it is for dinner. Go ahead and make a double portion for leftovers later in the week.

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Dinner: Grilled Turkey Burgers

Burgers really can be healthy and tasty. Round out the meal with oven roasted sweet potato fries for an at-home drive-thru meal.

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Day 4

Breakfast: Veggie and Goat Cheese Scramble

If your taste buds crave something savory in the morning, this veggie and egg scramble is for you. Sautéed peppers, tomatoes, and onions are combined with eggs and cheese for an appetizing and full breakfast plate.

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Lunch: Curried Chicken Salad Stuffed Pitas

What sets this chicken sandwich apart is the creamy Greek yogurt and mayo spread.

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Dinner: Jamaican Pork Tenderloin with Lemony Green Beans

This quick, simple dinner is good enough for summer entertaining. Serve it with brown rice or pilaf for a full meal.

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Day 5

Breakfast: Granola with Nuts, Seeds, and Dried Fruit

Make this granola on the weekend and portion it out for a full week’s worth of breakfast for you and your family.

Note: This recipe has a high carb count because of the dried fruit. You can adjust this by removing the dried fruit.

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Lunch: Quinoa Tabbouleh Salad

Quinoa is naturally gluten-free and is one of the only plant foods that’s also considered a complete protein. Vegetarians and meat-eaters alike can enjoy this Arabian-inspired salad.

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Dinner: Beef and Rice Stuffed Peppers

Stuffed peppers are a sophisticated but family-friendly option for any night of the week.

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Day 6

Breakfast: Banana-Carrot and Pecan Muffins

Serve these muffins at your next brunch and you’re almost guaranteed to have everyone begging for the recipe! Best of all, you can feel good about eating them too.

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Lunch: Lemony Hummus

Store-bought hummus can be salty and flavorless. By making your own, you can control the sodium and customize the seasoning to your liking.

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Dinner: Chicken Tortilla Soup

Got leftover cooked chicken? Use it up in this spicy soup that’s sure to satisfy!

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Day 7

Breakfast: Tomato and Basil Frittata

Frittatas are a great way to use up leftover ingredients. Serve with whole grain toast and sliced fruit for a complete weekend breakfast.

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Lunch: Butternut Squash and Carrot Soup

Try this soup and there’s a chance you’ll never go back to canned varieties again.

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Dinner: Grilled Shrimp Skewers

Shrimp only take a few minutes to cook, which means by the time they hit the grill, it’s dinnertime!

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