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 September 01, 2020 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ana Maria Kausel, MD Medically reviewed by Ana Maria Kausel, MD Facebook Twitter Ana Maria Kausel, MD, is a double board-certified endocrinologist affiliated with Mount Sinai St. Luke's/Mount Sinai West in New York City. Learn about our Medical Expert Board Fact checked Verywell Health content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. 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/StockFood Creative/Getty Images If you have just been diagnosed with diabetes, you may find yourself wondering, what can I eat? Its a very good question considering food choices play a big role in effective diabetes management. Diabetes is a disease in which the body is not able to metabolize sugar effectively, so people with diabetes need to manage and control their carbohydrate intake. Doing so not only helps to control blood sugars, but can also result in weight loss, a reduction in triglycerides (a measure of fat in the blood), and a decrease in risk for other cardiac risk factors. If you have prediabetes and have been told to lose weight, a calorie- and carbohydrate-controlled diet can help to prevent and delay diabetes. Research indicates that losing a small amount of weight, about 7% to 10% of your body weight, can help to reduce your risk of developing diabetes. Some research even indicates that losing enough weight and keeping it off can actually put type 2 diabetes into remission. It's often hard to find the time to search for recipes and create meals that are tasty and nutritionally balanced. Before searching for meals and meal plans, it is wise to find out how many calories and carbohydrates you need to reach both 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 ideal caloric and carbohydrate intake that would support your goals. A good way to check to see if your meal plan is working 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 (called "postprandial blood glucose" levels) and compared your level to recommended targets. You should speak with your healthcare provider about your exact blood sugar targets. According to the American Diabetes Association, the recommended targets for people two hours after eating are:Non-pregnant adults: Less than 180 mg/dLPregnant women with gestational diabetes: 120 mg/dL or lessPregnant women with pre-existing type 1 or type 2 diabetes: 120 mg/dL to 129 mg/dL The 1800-Calorie Meal Plan First, it's important to note not every meal plan works for every person, and this is especially true for people with diabetes. For some people, the total amount of carbohydrates in this meal plan may seem like too much. Some people with diabetes benefit from eating a lower carbohydrate diet. This particular meal plan was made for people looking to eat a 1,800 calorie diet. In it, you'll find three carbohydrate-controlled meals, one snack, and one dessert, totaling 1,800 calories (approximately 500 calories per meal, dinner is about 600 because it includes dessert and about 200 calories for the snack). Here's the sample breakdown: Sample Breakfast Meal replacements, such as smoothies, can serve a purpose in losing weight. In addition, they 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): 8 ounces unsweetened almond milk6 ounces low-fat plain Greek yogurt4 ounces silken tofu1/2 medium banana (about 4 ounces)1/2 cup frozen, whole strawberries2 tablespoons ground flaxseed meal1 serving protein powder (whey, hemp, or whatever other option you like) *aim to choose an original flavor that does not have added sugarCinnamon and vanilla powder (not necessary but can add flavor) Coffee with 1 tablespoon half & half Nutrition facts: 490 calories, 46 g carbohydrate, 15.3 g fat, 2.7 g saturated fat, 26 g sugar, 10 g fiber, 45.7 g protein Tips for Creating Diabetes-Friendly Smoothies Sample Lunch Corn, Tomato, and Avocado Salad: 1 cup chopped lettuce (spinach, mixed greens, romaine)1 cup diced tomato1 cup corn (roasted and cut from cob or use frozen)1/4 fresh avocado (diced)1 teaspoon olive oil with balsamic vinegar1/2 6" whole wheat pita (lightly grilled)4 ounces grilled chicken, canned tuna (drained), or roast turkey Toss roasted corn, tomato, salad dressing and avocado together while corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce with pita toast on the side. Drink 8 to 12 ounces ice water with sliced lemon The Best Lunches for Diabetes Nutrition facts: 485 calories, 60 g carbohydrate, 17 g fat, 2.6 g saturated fat, 12.4 g sugar, 37.4 g protein, 12.2 g fiber Sample Dinner Grilled Chicken and Broccoli with Brown Rice 1 pre-packaged chicken breast (about 6 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 1 tablespoon sunflower seeds 3/4 cup of blueberries with 2 dark chocolate kisses 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 bit of water over the top and cover with plastic wrap. Microwave for 60 seconds, or until soft. If you'd prefer not to use your microwave, steam broccoli in sauce pan with a small amount of water. Add a teaspoon of olive oil and garlic powder for flavor. Cook rice as per package instruction and sprinkle with sunflower seeds. Savor the blueberries and dark chocolate for dessert. Nutrition facts: 600 calories, 64 g carbohydrate, 16.6 g fat, 5.2 g saturated fat, 19.5 g sugar, 53 g protein, 11.3 g fiber Sample Mid-Day Snack 15 baby carrots or 1 small apple 1 1/2 tablespoons peanut butter Spread peanut butter over apple slices (or carrots) or use peanut butter as a dipping sauce. Choose a brand free of hydrogenated oil, added sugar, and preservatives. Nutrition facts: 194 calories, 17.1 g carbohydrate, 12.3 g fat, 1.5 g saturated fat, 9.3 g sugar, 7 g protein, 4.1 g fiber Diabetes-Friendly Snacks for 200 Calories or Less Was this page helpful? Thanks for your feedback! We know healthy eating is key to help manage diabetes, but that doesn't make it easy. Our free nutrition guide is here to help. Sign up and receive your free copy! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 4 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. Lean M, et al. Primary care led-weight management for remission of type 2 diabetes (DiRECT): an open label, cluster-randomized trial. Lancet. 2017. doi:10.1016/S0140-6736(17)33102-1. Dambha-miller H, Day AJ, Strelitz J, Irving G, Griffin SJ. Behaviour change, weight loss and remission of Type 2 diabetes: a community-based prospective cohort study. Diabet Med. 2019. doi:10.1111/dme.14122 American Diabetes Association. 6. Glycemic targets: Standards of medical care in diabetes—2022. Diabetes Care. 2022;45(Supplement 1):S83–S96. doi:10.2337/dc22-S006 American Diabetes Association. 15. Management of diabetes in pregnancy: Standards of medical care in diabetes—2022. Diabetes Care. 2022;45(Supplement 1):S232–S243. doi:10.2337/dc22-S015