This 7-day sugar-free vegetarian meal plan for diabetes plans a week of plant-forward meals tailored to promote blood sugar stability. To help with this, we’ve skipped added sugar while focusing on more nutritious options like whole fruits, vegetables, and legumes. The average American consumes about 17 teaspoons of added sugar each day, which is the American Heart Association’s recommended daily maximum of 9 teaspoons for men and 6 teaspoons for women. significantly exceeds. Sure, a healthy diet can include added sugars in moderation, but many of us eat more than we realize, so if you want to improve your blood sugar levels, sugar is easy to tackle. You can say it’s a fruit. When shopping for groceries, double-check the nutrition label and ingredient list to see where sugar is added to the food.
Why this meal plan is right for you
We aimed for a moderate carbohydrate level to further support healthy blood sugar levels. With this plan, about 40% of your total daily calories come from carbohydrates, which is lower than the 45% to 65% of calories from carbohydrates recommended by the 2020-2025 Dietary Guidelines for Americans. With this plan, your average carbohydrate intake for 7 days is 152 grams per day, which is about 40% of your total daily calories. It’s important to note that there is no one-size-fits-all recommended amount of carbohydrates to consume each day, and an individual’s total needs will vary depending on factors such as activity level.
I also paid attention to my dietary fiber intake. His 7-day average of fiber intake amounts to 38 grams per day. Fiber is a type of indigestible carbohydrate that does not raise blood sugar levels, but is included in the total carbohydrate count. Fiber is found in fruits, vegetables, whole grains, and legumes. This important nutrient has numerous health benefits and plays an important role in promoting stable blood sugar levels.
Because weight loss may improve blood sugar levels for some people, we set this plan at 1,500 calories, a level that most people can lose weight with. I’ve also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs. Like all meal plans, this one is intended to serve as a template for diabetes-friendly meal plans. Adjust as needed to suit your lifestyle and taste preferences. For more inspiration, check out all our diabetic-friendly vegetarian recipes.
FAQ
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If I don’t like certain foods, is it okay to mix them up?that’s right! If you have a desired menu, you can feel free to change the dishes. Meals are meant to be enjoyed and we offer a number of diabetic-friendly vegetarian options. For this plan, I set my calorie count at 1,500 calories per day and aimed to spread out about 150 grams of carbohydrates per day throughout the day to help stabilize blood sugar levels. Also, make sure to eat at least 64 grams of protein per day to support healthy blood sugar levels and meet the 2020-2025 Dietary Guidelines for Americans maximum salt recommendation of 2,300 mg per day. I tried to lower it. The real star of this meal plan is fiber. Thanks to its abundance of fruits, vegetables, whole grains, and vegetarian protein, this meal plan provides an average of 38 grams of fiber each day, a key nutrient for healthy blood sugar levels.
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Can I eat the same breakfast or lunch every day?Indeed, the calories of each breakfast and lunch option are relatively similar. If you want to eat the same breakfast or lunch every day, go for it. Each breakfast is between 319 and 368 calories, while each lunch offers a wide range from 244 to 512 calories. On days when your lunch is a little lower in calories, you’ll notice that it includes more substantial snacks, especially in the afternoon. If you’re closely tracking your calories and want to swap out lunch options, it’s safe to choose something that’s close in calories.
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What is the difference between vegetarian, vegan, and plant-based?A vegetarian diet excludes meat and fish, but often includes dairy products and eggs. A vegan diet, on the other hand, excludes all animal products, including meat, fish, eggs, honey, and dairy products. Plant-based is a borderline term that describes a dietary habit that focuses on more fruits, vegetables, whole grains, legumes, and nuts. This does not necessarily mean vegetarian or vegan, but simply describes a dietary pattern that emphasizes plant protein over animal protein.
Is a vegetarian diet good for people with diabetes?
Many people follow a vegetarian diet for a variety of reasons, including wanting to reduce their impact on the environment, supporting animal rights, or simply personal preference. You can add improving blood sugar levels to the list of reasons why someone becomes a vegetarian. Following a plant-based, vegetarian diet is associated with a reduced risk of developing type 2 diabetes, improved blood sugar levels, and improved blood lipid (cholesterol) levels.
Whether you’ve been a vegetarian for years, looking to try something new, or just looking to reduce your animal protein intake, this meal plan will give you some inspiration. Helpful. If you’re not interested in becoming a full vegetarian, but still want to reap the health benefits, don’t worry. A flexitarian diet may be a better fit for you, allowing you to enjoy more plant-based meals while still consuming occasional animal protein.
Notable vegetarian foods
- fruit
- vegetables
- beans
- lentil
- Soybeans (tofu, edamame, tempeh)
- seitan
- nuts
- seed
- Whole grains (oats, bulgur, brown rice, etc.)
- egg
- Dairy products (yogurt, kefir, milk, cheese)
- Oil (olive oil, avocado oil, etc.)
- herbs and spices
How to meal prep for the week:
First day
Breakfast (319 calories, 38g carbohydrates)
AM Snack (42 calories, 11g carbs)
Lunch (512 calories, 41g carbohydrates)
PM Snack (208 calories, 35g carbs)
- 1/4 cup unsalted, dry-roasted shelled pistachios
- 1/2 cup raspberries
Dinner (427 calories, 36g carbohydrates)
daily total: 1,508 calories, 82g fat, 66g protein, 141g carbohydrates, 35g fiber, 1,723mg sodium
Make it 1,200 calories: Omit the apple for breakfast, reduce the low-fat plain Greek yogurt to 1/2 cup for lunch, and omit the pistachios for your afternoon snack.
Make it 2,000 calories: Add 3/4 cup low-fat plain kefir for breakfast, 1 serving of cottage cheese snack jar with fruit for mid-morning snack, and 1 serving of Capri salad with cherry tomatoes for dinner.
the 2nd day
Breakfast (368 calories, 26g carbohydrates)
AM Snack (59 calories, 14g carbs)
Lunch (332 calories, 48g carbohydrates)
PM Snack (215 calories, 12g carbs)
Dinner (521 calories, 42g carbohydrates)
Daily total: 1,494 calories, 73g fat, 82g protein, 143g carbohydrates, 37g dietary fiber, 1,579mg sodium
Make it 1,200 calories: Skip the orange for breakfast and the cucumber with hummus for lunch, and replace your afternoon snack with one clementine.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir for breakfast, 1/4 cup of unsalted dry roasted almonds for a morning snack, and 1 serving of apple with cinnamon almond butter for an evening snack.
Third day
Breakfast (319 calories, 38g carbohydrates)
AM Snack (215 calories, 12g carbs)
Lunch (332 calories, 48g carbohydrates)
PM Snack (234 calories, 23g carbs)
- 1/4 cup unsalted, dry-roasted shelled pistachios
- 1 medium peach
Dinner (406 calories, 38g carbohydrates)
Daily total: 1,507 calories, 73g fat, 70g protein, 159g carbohydrates, 33g dietary fiber, 1,449mg sodium
Make it 1,200 calories: Skip the apple for breakfast and replace your afternoon snack with a plum.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir for breakfast and 1/4 cup of guacamole for dinner with 1 medium banana and 2 tbsp. Almond butter as an evening snack.
Day 4
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Breakfast (368 calories, 26g carbohydrates)
AM Snack (142 calories, 13g carbs)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1/2 cup raspberries
Lunch (332 calories, 48g carbohydrates)
PM Snack (136 calories, 15g carbs)
- 1 large boiled egg
- 1 medium peach
Dinner (536 calories, 54g carbohydrates)
Daily total: 1,513 calories, 65g fat, 89g protein, 157g carbohydrates, 37g dietary fiber, 1,751mg sodium
Make it 1,200 calories: Skip oranges for breakfast, yogurt for afternoon snack, hummus for lunch, and boiled eggs for afternoon snack.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir for breakfast, 1/4 cup of unsalted dry roasted almonds for an afternoon snack, and 1 serving of grilled eggplant salad for dinner.
Day 5
Breakfast (319 calories, 38g carbohydrates)
AM Snack (215 calories, 12g carbs)
Lunch (332 calories, 48g carbohydrates)
PM Snack (234 calories, 23g carbs)
- 1/4 cup unsalted, dry-roasted shelled pistachios
- 1 medium peach
Dinner (492 calories, 55g carbohydrates)
Advance tips: Reserve 2 servings of Vegetarian Butternut Squash Chili and Black Beans for lunch on days 6 and 7.
Daily total: 1,493 calories, 70g fat, 64g protein, 166g carbohydrates, 41g dietary fiber, 1,533mg sodium
Make it 1,200 calories: Skip the apple for breakfast and replace your mid-morning snack with a plum.
Make it 2,000 calories: Add 1 plum to your lunch, 1/2 avocado (sliced) to your dinner salad, and 1 medium banana and 2 tbsp. Almond butter as an evening snack.
Day 6
Breakfast (368 calories, 26g carbohydrates)
AM Snack (163 calories, 19g carbs)
- 1 container (5.3 oz) low-fat plain strained yogurt (Greek style)
- 1 cup sliced strawberries
Lunch (244 calories, 41g carbohydrates)
PM Snack (210 calories, 30g carbs)
- 1 medium banana
- 1 tablespoon natural peanut butter
Dinner (517 calories, 38g carbohydrates)
Daily total: 1,501 calories, 70g fat, 83g protein, 154g carbohydrates, 43g dietary fiber, 1,608mg sodium
Make it 1,200 calories: Skip the orange for breakfast, the yogurt for your morning snack, and the peanut butter for your afternoon snack.
Make it 2,000 calories: Add 1 cup of low-fat plain kefir for breakfast, 1/4 cup of unsalted dry roasted almonds for a mid-morning snack, and a medium apple for lunch. Increase to 2 tbsp. Natural peanut butter for an afternoon snack.
7th day
Breakfast (319 calories, 38g carbohydrates)
AM Snack (215 calories, 12g carbs)
Lunch (244 calories, 41g carbohydrates)
PM Snack (223 calories, 8g carbs)
- 2 stalks of celery
- 2 tbsp.natural peanut butter
Dinner (488 calories, 41g carbohydrates)
Daily total: 1,489 calories, 80g fat, 65g protein, 141g carbohydrates, 38g fiber, 1,459mg sodium
Make it 1,200 calories: Skip the apple for breakfast and the peanut butter for your afternoon snack.
Make it 2,000 calories: Add 1 container (5.3 oz) of low-fat plain Greek yogurt for lunch, add 1/2 avocado (sliced) to salad for dinner, and 1/4 cup unsalted dry roasted almonds and 1 plum for dinner. Add as a snack.
