Sample Diabetic 2400-Calorie Meal Plan

A Collection of Multi-Cultural Diabetic Meal Ideas

Healthy Waffle Breakfast
Image(s) by Sara Lynn Paige/Getty Images

If you're stuck in a rut with your diabetes meal plan, don't get frustrated. People with diabetes can eat a variety of foods from a variety of cuisines. The important part to staying healthy and satisifed is to choose healthy carbohydrate sources and control portions. In addition, most people with diabetes benefit from eating the same amount of carbohydrates at the same time daily. This sample meal plan contains roughly 2,400-calories and draws inspiration from American, Mexican, French and Italian cuisines. With different foods and flavors to choose from at breakfast, lunch, dinner, and snack, chances are you'll have enough variety to keep you eating on track.

Breakfast: American

The mornings can be tough, especially when you are in a rush. The good news is that you can balance time and nutrition when you plan ahead and have healthy options at hand. Breakfast can be convenient, healthy, and delicious. A combination of fiber, lean protein, and healthy fat can help to manage your blood sugar and keep you full and satisified until lunch.

  • 2 whole grain waffles, toasted
  • Waffle topping: 2 tablespoons of nut butter, spread evenly amongst waffles (a good source of healthy fat and protein) 1 1/4 cup sliced strawberries (high fiber, low glycemic index fruit)
  • 2 low-fat turkey sausage links
  • Coffee with a dash of cream or milk

Lunch: Mexican Inspired

Whether you are eating at home, ordering in, or dining out for lunch, Mexican inspired foods can be a healthy choice, but you must hold all the extras. Avoid calorie dense chips, sour cream, and cheese. Instead, choose lean protein, vegetables, and a small portion of a high fiber whole grain such as quinoa, or brown rice, or legumes, such as beans. This veggie-packed quinoa salad gets a boost from added chicken breast. Make a simple guacamole by mashing avocado with lime juice and place it on top or with some raw veggies.

  • Southwestern Quinoa Salad: includes, avocado, beans, corn, quinoa, peppers, and spices
  • Top salad with a 4-ounce grilled and diced chicken breast
  • 2 small tangerines
  • 8 to 12 ounces water or sugar-free beverage

Dinner: Italian

Who doesn't love a pasta dish? The key to eating pasta with diabetes is to make sure you limit your portions to about one cup cooked or less. If you find that no matter what type of pasta you choose (whole wheat, Dreamfields, Brown rice, quinoa, etc), your blood sugars spike, then you may want to avoid pasta altogether. Instead you can substitute pasta for zucchini ribbons or spaghetti squash. Try this pasta and shrimp recipe. If you have an aversion to fish, simple replace shrimp with lean ground beef, grilled chicken, turkey, or fish, or tofu.

  • Shrimp and Pasta with vegetables and side salad
  • 1 cup green beans sautéed with 2 tsp olive oil, salt and pepper (feel free to substitute asparagus, mushrooms or another non-starchy low-carbohydrate vegetable)
  • 3/4 cup salad greens topped with 1/4 cup salad veggies (like carrots, cucumber, radishes or peppers)
  • top salad with 1 tablespoon sunflower seeds, 2 tsp olive oil, lemon juice, salt and pepper
  • 1 large fresh pear (or other seasonal fruit)
  • 8 to 12 ounces water or sugar-free beverage

Snack: France

This generous "ice cream" treat uses American flavors (peanut butter and banana) in a French-inspired parfait.

  • allow one half cup of low-fat ice cream to soften slightly, and mix with three ounces of low-fat vanilla yogurt; freeze for 30 minutes
  • melt 1 tablespoons of peanut butter for 15 seconds in microwave
  • dice a small diced banana or 1/2 medium
  • layer ice cream, peanut butter sauce and bananas in a bowl or parfait cup
  • serve with 8 to 12 ounces water or sugar-free beverage

Or try another diabetes inspired dessert: 10 Go-to Diabetes Friendly Desserts

A Note From Verywell

If you have diabetes you can eat a variety of foods from a variety of different cuisines. The key is to keep your portions of carbohydrates controlled. In addition, its important to keep carbohydrates consistent throughout the day. Think about the main carbohydrates you want to have, (such as, dairy, starchy vegetables, bread, fruit, beans, or a sweet treat), factor in how many grams of carbohydrate they'll give you, and then spread them throughout your day. Before starting any new meal plan, check with your physician or diabetes educator so that you can determine your health, weight, and blood sugar goals. There is no one size fits all when it comes to eating with diabetes.

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