7-Day Diabetic Meal Plan
Sutter Health’s 7-Day Diabetic Meal Plan provides balanced meal and snack ideas to help manage blood sugar levels. It includes portion guidelines and nutritious options like oatmeal with almonds for breakfast, a turkey sandwich with veggies for lunch, and grilled salmon with a spinach salad for dinner.
For balanced nutrition, women should aim for 30-45 grams of carbohydrates per meal, while men should have 45-60 grams. Daily fiber intake should be between 25-35 grams, and fat consumption varies by calorie intake: 33 grams (9g saturated) for a 1,200-calorie diet, 42 grams (12g saturated) for 1,500 calories, and 50 grams (14g saturated) for 1,800 calories. Sodium intake should be limited to 1,500 mg per day, or about 500 mg per meal.
Monday
BREAKFAST (30 grams carb)
1 cup oatmeal
1 tbsp sliced almonds
1 tbsp ground flaxseed
LUNCH (30–40 grams carb)
Turkey sandwich on
2 slices whole wheat bread
Raw veggies
Hummus dip
DINNER (30–40 grams carb)
3 oz grilled salmon
½ cup baked potato
Spinach salad
1 cup skim milk
No Carbs
(Blood Sugar >140)
- Raw veggies and dip
- Tomato with low-fat cottage cheese
- 2-4 tbsp almonds
- Tomato with tuna salad
- Celery sticks with peanut butter
- Tomato with fresh low-fat mozarella cheese, balsamic and olive oil
- Hard cooked egg
15 GRAMS CARB
(Blood Sugar 100-140)
- 1 cup strawberries
- 1 carton light yogurt with
- 2 tbsp ground flax seed
- 1 medium orange
- ½ banana
- ½ cup applesauce
- 3 cups light popcorn
- ½ cup light ice cream
30 GRAMS CARB
(Blood Sugar <100)
- 2 cups mixed berries and melon
- 1 carton light yogurt and 1 cup strawberries
- 1 orange and ¾ ounce pretzels
- 1 whole banana
- ½ cup applesauce and 3 squares graham cracker
- 6 cups light popcorn
- 1 cup light ice cream
Explore Nutrition & Weight Management Tips
For more tips on nutrition and weight management, visit www.mylifestages.org