Type 2 Diabetes Nutrition & Weight Loss Meal Planning Sample Diabetes 1,200-Calorie Meal Plan By Stacey Hugues Stacey Hugues LinkedIn Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Learn about our editorial process Updated on February 28, 2023 Fact checked by Sheeren Jegtvig Fact checked by Sheeren Jegtvig Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Print Table of Contents View All Table of Contents Meal Planning Calorie Levels Daily Menus Create Your Meal Plan Frequently Asked Questions No single diet is right for all people with diabetes. In fact, a plan designed just for you might be best. Whichever meal plan you choose, cutting calories and carbohydrates can help you keep your blood sugar in a healthy range. Depending on your height, weight, age, and activity level, a 1,200-calorie meal plan may be a good fit. This article explains how to balance carbs, fat, and protein. It also shows you what a day's worth of food looks like on a 1,200-calorie diet. Verywell / Brianna Gilmartin What to Think About When Meal Planning Carbohydrates: Carbs are the body's main source of energy. They impact blood sugar more than other nutrients. Some people with diabetes need to track their carb intake. This is especially true if you take insulin at mealtimes. There are three types of carbs: Starches found in grains, potatoes, and beans or lentilsSugars found in fruits, milk, and processed foodsFiber found in leafy greens and other vegetables Watch out for white, refined, processed, and sugary foods. These carbs can cause weight gain and sharp spikes in blood sugars. When thinking about carbs, consider portions as well as type. 1:36 7 Ways to Eat Healthy on a Diabetes Diet Choose carbs that are rich in fiber, such as: Whole grainsStarchy vegetables like sweet potatoesLow-fat dairy such as Greek yogurtLow-glycemic index fruits such as berries. Most people do well with 30 to 45 grams of carbs per meal and 15 to 20 grams per snack. The amount you need will depend on your: Blood sugar controlPhysical activityWeightOther health factors A registered dietitian or certified diabetes educator can help you decide how many carbs are right for you. Keep in mind that every gram of carbs has about four calories. If you eat 45 grams of carbs per meal and 30 grams per snack, that's 660 calories from carbs per day. Protein: Protein is a macronutrient and another form of energy for the body. It boosts immunity, wound healing, and muscle recovery. It can also help you feel full longer. With a calorie-controlled diet, it's important to choose lean protein. It has fewer calories and less fat. Lean protein sources include: White meat chickenPorkTurkeyLean beef (95% lean)Egg whitesLow-fat dairy For vegans and vegetarians, beans and soy-based protein such as edamame and tofu are also sources of protein. They also contain carbs. Protein has four calories per gram. Some studies show that a higher-fat, higher-protein breakfast can reduce hemoglobin A1C in people with diabetes. Fat: Fat is another macronutrient. It helps your body absorb fat-soluble vitamins. Essential fatty acids, such as omega-3 and omega-6, can reduce inflammation. They are the building blocks of hair, skin, and nails. These fatty acids also help support brain health. When choosing fats, look for unsaturated fats such as: OilsNutsSeedsAvocadoFish like sardines and salmon Limit saturated fat and trans fat as often as possible, including: Full fat cheeseFried foodsHigh-fat meats like sausage and baconButterCreamSweets such as cookies and cakes Keep an eye on the fats you eat, even healthy ones. Fat calories can add up quickly. One gram of fat has nine calories. Recap No matter how many daily calories your meal plan has, be sure you're getting enough lean protein and fiber-rich vegetables. For many people with diabetes, limiting carbs and saturated fats can make it easier to keep blood sugar in a healthy zone. 1,200 Calories Is Not Right for Everyone A word of warning: A 1,200-calorie diet is not a good option for every person with diabetes. For example, this calorie level may be low enough to disrupt your metabolism. This number of calories may not give you enough carbs for your medication dosage. And it may not prevent hypoglycemia or low blood sugar. However, 1200 calories will meet the energy needs of some people with diabetes. It's probably best for those who are: Small in weight and statureOlder than 65Less active If you have a prescription for a 1,200-calorie diet, your diabetes care team will have planned with these factors in mind. If you've been prescribed a different diet, there are many meal plans to choose from. What a Daily Menu Looks Like This meal plan provides around 1,200 calories a day, with 30 to 45 grams of carbs per meal and 15 to 30 grams per snack. Day 1 Breakfast An omelet made with 2 egg whites, one egg, and 1 slice (1 ounce) low-fat cheese1 slice whole wheat toast with 1 teaspoon nut butter1 small orange or 2 small kiwiCoffee with 1 tablespoon half & half Total carbs per meal: 30 grams Lunch 2 cups chopped greens with 4 ounces (size of the palm of your hand) grilled chicken and 1 tablespoon oil-based dressingOne small 4-ounce appleOne 6-ounce low-fat yogurt8 to 12 ounces of water or a sugar-free beverage Total carbs per meal: 40 grams Snack 3 cups air-popped popcorn Total carbs per snack: 15 grams Dinner Turkey broccoli wrap: 4 ounces lean white meat ground turkey cooked in 1 teaspoon olive oil 1 low-carb whole grain wrap (about 20 grams of carbs) 1 cup steamed broccoli topped with 1 teaspoon olive oil (top with hot sauce) 8 to 12 ounces of water or a sugar-free beverage 1 cup of raspberries Total carbs per meal: 45 grams Day 2 Breakfast 1 container of low-fat Greek yogurt3/4 cup blueberries1 tablespoon chopped unsalted almonds1 cup coffee with 1 tablespoon half and half Total carbs per meal: 25 grams Lunch Open-faced turkey sandwich: 4 thin slices of roast turkey1 slice whole grain breadLettuce, tomato, 1/4 avocado chopped, dollop of mustard15 baby carrots with 1 tablespoon hummus Total carbs per meal: 35 grams Snack 1 1/4 cup strawberries with 1 tablespoon nut butter Total carbs per snack: 18 grams Dinner Grilled shrimp quinoa bowl: 4 ounces grilled shrimp1/2 cup cooked quinoa in water or low sodium chicken broth1/2 cup chopped tomatoes1/2 cup chopped peppers1/4 cup shredded low-fat cheese1 tablespoon salsa Total carbs per meal: 40 grams Day 3 Breakfast Sweet potato strawberry toast Total carbs per meal: 17 grams Lunch 5 chopped veggies and greens egg saladTop on 1 whole grain brown rice cake1 cup blackberries8 to 12 ounces water or seltzer Total carbs per meal: 40 grams Dinner 5 ounces baked fish with lemon, garlic powder, salt, pepper, 1 teaspoon olive oil1 small baked sweet potato topped with cinnamon and 1 teaspoon butter1.5 cups steamed spinach8 to 12 ounces water or seltzer Total carbs per meal: 30 grams Create Your Own Meal Plan This menu is a three-day example of delicious foods you can fit into one day with a 1,200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy. A simple online search will help you calculate their nutritional value. You can use a recipe nutrition calculator to take the guesswork out of meal prep. Just input the recipe you'd like to make and read the nutrition label. You can also use it for side dishes, snacks, and drinks. If the results for your recipe show it has too many calories, you can edit each ingredient. The calculator will show you healthier options. The calculator is a useful tool when making out your shopping list. You'll have a clearer idea of which foods are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can help you make better decisions. Summary A meal plan can help you make healthier food choices as you manage diabetes. A registered dietician or diabetes educator can help you figure out how many calories you should eat each day based on your own needs. For some people, a 1,200 calorie per day diet is a good option. Balancing lean protein, carbs, and fats is important to keep your blood sugar safe and steady. Avoiding processed foods and sugar will also benefit you. Frequently Asked Questions Should you eat a 1,200-calorie diet if you have diabetes? Check with your healthcare provider or dietitian. The right number of calories for you will depend on a number of factors, such as your age, activity level, and current weight. How many carbohydrates should you eat in a 1,200-calorie diabetes diet? If you have diabetes, experts say you should get about half of your calories from carbs. That means if you're on a 1,200-calorie diet, about 600 calories would come from carbs. Since every gram of carbs is about four calories, you would be eating about 150 grams of carbs a day. Remember to talk with your healthcare provider or dietitian to find the right amount for you. What is a good meal plan for diabetes? A good meal plan will help you get the right nutrients while keeping your blood sugar levels at the target range. It should focus on whole foods, like nonstarchy vegetables and lean protein, rather than processed foods. Learn More: The Ultimate Diabetes Shopping List 6 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Brazeau AS, Mircescu H, Desjardins K, et al. Carbohydrate counting accuracy and blood glucose variability in adults with type 1 diabetes. Diabetes Res Clin Pract. 2013;99(1):19-23. doi:10.1016/j.diabres.2012.10.024 Van Wyk HJ, Davis RE, Davies JS. A critical review of low-carbohydrate diets in people with Type 2 diabetes. Diabet Med. 2016;33(2):148-57. doi:10.1111/dme.12964 Rabinovitz HR, Boaz M, Ganz T, et al. Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. Obesity (Silver Spring). 2014;22(5):E46-54. doi:10.1002/oby.20654 Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. Int J Mol Sci. 2020;21(3):741. doi:10.3390/ijms21030741 Centers for Disease Control and Prevention. Diabetes: Carb counting. Centers for Disease Control and Prevention. Diabetes meal planning. By Stacey Hugues Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit