Type 2 Diabetes Nutrition & Weight Loss Meal Planning Sample Diabetes 1800-Calorie Meal Plan One Day of Tasty and Well-Balanced Meals 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 June 25, 2022 Medically reviewed by Ana Maria Kausel, MD Medically reviewed by Ana Maria Kausel, MD Facebook Twitter Ana Maria Kausel, MD, is double board-certified in internal medicine and endocrinology/diabetes and metabolism. She works in private practice and is affiliated with Mount Sinai St. Luke's/Mount Sinai West. Learn about our Medical Expert Board 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 Jonathan Pollock / Getty Images If you have just been diagnosed with diabetes, or a group of conditions that impact the body's ability to control blood sugar, you may find yourself searching for a good diabetic diet meal plan. Individuals with diabetes need to manage and control their intake of carbohydrates, or a nutrient broken down into blood sugar. Doing so not only helps to control blood sugars but can also reduce the risk of serious health issues like heart conditions. This article offers a sample meal plan for an 1800-calorie diabetic diet. According to the American Diabetes Association, the recommended targets for people two hours after eating are: Non-pregnant adults: Less than 180 mg/dL Pregnant individuals with gestational diabetes: 120 mg/dL or less Pregnant individuals with pre-existing type 1 or type 2 diabetes: 120 mg/dL to 129 mg/dL Diabetes Side Effects and Comorbidities What Does an 1800-Calorie Diabetic Diet Look Like? First, it's important to note not every meal plan works for every person. For some people, the total amount of carbohydrates in this meal plan may seem too much. Some people with diabetes benefit from eating a lower carbohydrate diet. This particular meal plan was made for people looking to eat an 1,800-calorie diet. In it, you'll find three carbohydrate-controlled meals, one snack, and one dessert, totaling about 1,800 calories. Carbohydrate Recommendations Individuals with diabetes should get about half of their calories from carbs. In an 1800-calorie diet, about 900 calories can come from carbs. An Overview of Carb Counting Calorie Recommendations Before searching for meals and meal plans, it is wise to determine how many calories and carbohydrates you need to reach your weight and blood sugar goals. Individual needs vary, so if you haven't already, set up a meeting with a registered dietitian or certified diabetes educator to get an idea of your ideal caloric and carbohydrate intake. Why People With Diabetes Should Avoid Meal Skipping Diabetes-Friendly Breakfast Smoothies can be protein and vitamin-rich. When made with the right ingredients, they taste good and are a quick, filling breakfast option. Breakfast smoothie (combine and blend until smooth): 1 cup unsweetened coconut milk3/4 cup mixed berries2 scoops protein powder1 tablespoon flaxseed oil1/2 cup dried coconut1/4 teaspoon cinnamon1/4 teaspoon vanilla extract Nutrition facts: 560 calories, 27 g carbohydrate, 36 g saturated fat, 10 g sugar, 12 g fiber, 46 g protein Diabetes-Friendly Fruit Smoothies Diabetes-Friendly Lunch Corn, Tomato, and Avocado Salad: 1 cup chopped lettuce (spinach, mixed greens, romaine)1 cup diced tomato1/2 cup corn (roasted and cut from the cob or use frozen)1/2 fresh avocado (diced)1 teaspoon olive oil with balsamic vinegar4 ounces of cooked chicken breast Toss roasted corn, tomato, salad dressing, chicken, and avocado together while the corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce. Drink 8 to 12 ounces of ice water with sliced lemon. Nutrition facts: 538 calories, 24.8 g carbohydrate, 32 g fat, 5.2 g saturated fat, 4.9 g sugar, 40 g protein, 11 g fiber The Best Lunches for Diabetes Diabetes-Friendly Dinner Grilled Chicken and Broccoli with Brown Rice 1 pre-packaged chicken breast (about 4 ounces, or you can also try salmon or lean beef) 2 teaspoons olive oil 1 teaspoon garlic powder 1 pinch black pepper 2 cups raw broccoli cut into spears (can substitute for frozen or another non-starchy vegetable) 2/3 cup cooked long-grain brown rice 3/4 cup of berries with 2 teaspoons of unsweetened whipped cream Rub chicken breast with olive oil and sprinkle with black pepper and garlic powder, and grill. Place broccoli in a microwave-safe bowl, pour a little water over the top and cover with plastic wrap. Microwave for 3-5 minutes, or until soft. If you'd prefer not to use your microwave, steam broccoli in a saucepan with a small amount of water. Add a teaspoon of lemon juice and garlic powder for flavor. Cook rice as per package instructions. Savor the fruit and cream for dessert. Nutrition facts: 615 calories, 62 g carbohydrate, 12 g fat, 5.2 g saturated fat, 5.8 g sugar, 53 g protein, 11.3 g fiber Simple Snack Ideas Try snacking on: 15 baby carrots or 1 small apple1 hard-boiled egg or 1 ounce of popcorn Nutrition facts: 138 calories, 12.6 g carbohydrate, 5.1 g fat, 1.5 g saturated fat, 8 g sugar, 7.5 g protein, 4.5 g fiber Diabetes-Friendly Snacks With 200 Calories or Less How to Know if Your Meal Plan Is Working A good way to check to see if your meal plan works for you is to test your blood sugar before and two hours after a meal. Check to see how much your blood sugar has risen two hours after the start of your meal and compare your level to your recommended targets. Summary If you have been diagnosed with diabetes, you may find it helpful to use meal plans to help you control your blood sugar levels. Speak with your healthcare provider about your exact blood sugar targets. 3 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. American Diabetes Association Professional Practice Committee. 6. Glycemic targets: Standards of Medical Care in Diabetes-2022. Diabetes Care. 2022;45(Suppl 1):S83-S96. doi:10.2337/dc22-S006 American Diabetes Association Professional Practice Committee. 15. Management of diabetes in pregnancy: Standards of Medical Care in Diabetes-2022. Diabetes Care. 2022;45(Suppl 1):S232-S243. doi:10.2337/dc22-S015 Centers for Disease Control and Prevention. Carb counting. 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. 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