5-Day 1,500-Calorie Diabetes Meal Plan for Fall

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diabetes meal plan for fall

Losing weight and managing your blood sugar—all while loving what you eat—just got easier with help from this delicious 5-day weight-loss meal plan for diabetes. This healthy meal plan takes the favorite flavors of fall (think hearty squash, cheesy pasta and warming spaces) and balances calories and carbohydrates throughout the day to keep your blood sugar stable and to help you feel satisfied on fewer calories. Each day comes in right around 1,500 calories, meals fall between 3-4 carb servings (or 45 - 65 grams of carbs) and snacks are kept to 1 carb serving (or 15 grams of carbs). We include plenty of fresh fruits and vegetables, whole grains and lean protein, and keep things like refined carbohydrates, saturated fats and sodium at bay as they can harm you health if you eat too much.

Related: The Best Foods for Diabetes

Talk with your doctor or dietitian to set nutrition goals specific to you based on your age, activity level and weight-loss goals. In this plan, the calorie and carbohydrate totals are listed next to each meal and snack so you can swap in foods with similar nutrition as you like. And don't forget about leftovers! Save yourself some time by trading a lunch recipe for last night's dinner, so you can be out of the kitchen and enjoying all of that fall has to offer.

Mix-&-Match Snacks

Round out each day's calorie target and keep hunger at bay by choosing a snack or two from the list below.

  • 1/3 cup Tuna Salad Spread + 1 cup cucumber slices (146 calories, 10 g carbohydrates)
  • 1/3 cup Black Bean Dip + 1 cup pepper slices (157 calories, 23 g carbohydrates)
  • 1/3 cup Tahini-Yogurt Dip + 1/2 whole-wheat pita (172 calories, 22 g carbohydrates)
  • 2 Tbsp. hummus + 5 whole-wheat crackers (99 calories, 12 g carbohydrates)
  • 1 Tbsp. peanut butter + 1 cup apple slices (152 calories, 19 g carbohydrates)
  • 2 Fig Newtons + 1 cup low-fat milk (212 calories, 34 g carbohydrates)

Day 1

stir fry

Breakfast

½ cup oatmeal + ¼ cup berries + ¼ cup walnuts + ¼ cup low-fat vanilla Greek yogurt

363 calories, 29 g carbohydrates

Lunch

Turkey Apple Brie Sandwich + 1 cup mixed greens + 2 Tbsp. Italian dressing

316 calories, 37 g carbohydrates

Dinner

Cabbage Lo Mein + ½ cup frozen yogurt

524 calories, 45 g carbohydrates

Meal-Prep Tip: Cook up your week's worth of chicken tonight. Roast 2.5 lbs. of boneless chicken breast in a 425°F oven until the meat reaches 165°F (about 20 minutes).

Daily Totals: 1,202 calories, 61 g fat, 12 g sat. fat, 112 g carbohydrates, 17 g fiber, 60 g protein, 1,375 mg sodium

 

Day 2

avocado toast

Breakfast

Berry-Mint Kefir Smoothie + Avocado Egg Toast

408 calories, 45 g carbohydrates

Meal-Prep Tip: Keep smoothie leftovers in the freezer. Thaw overnight for day 4.

Lunch

Cobb Salad Sandwich

402 calories, 32 g carbohydrates

Dinner

Smoky Steak Salad with Arugula & Oranges + 1 roasted red potato

403 calories, 49 g carbohydrates

Daily Totals: 1,213 calories, 50 g fat, 14 g sat. fat, 126 g carbohydrates, 25 g fiber, 65 g protein, 1,139 mg sodium

 

Day 3

salmon

Breakfast

½ cup oatmeal + ¼ cup berries + ¼ cup walnuts + ¼ cup low-fat vanilla Greek yogurt

363 calories, 29 g carbohydrates

Tip: Frozen berries are a great out-of-season option. Combine with oats to cook up a flavorful bowl.

Lunch

1 whole-wheat English muffin + 2 Tbsp. almond butter + ½ banana, sliced

383 calories, 46 g carbohydrates

Dinner

Walnut Rosemary Crusted Salmon + White Beans & Tomatoes with Kale Pesto

510 calories, 39 g carbohydrates

Daily Totals: 1,256 calories, 65 g fat, 9 g sat. fat, 114 g carbohydrates, 26 g fiber, 65 g protein, 1,036 mg sodium

 

Day 4

rice bowl

Breakfast

Berry-Mint Kefir Smoothie + Avocado Egg Toast

408 calories, 45 g carbohydrates

Lunch

Turkey Apple Brie Sandwich + 1 cup mixed greens + 2 Tbsp. Italian dressing

316 calories, 37 g carbohydrates

Dinner

Chicken Fajita Bowls + ½ avocado

486 calories, 50 g carbohydrates

Meal-Prep Tip: Pack leftover beans, avocado, red pepper, and salsa for tomorrow's lunch.

Daily Totals: 1,210 calories, 54 g fat, 12 g sat. fat, 133 g carbohydrates, 32 g fiber, 57 g protein, 1,662 mg sodium

 

Day 5

pasta

Breakfast

Yogurt parfait (½ cup Kashi GoLean cereal + 1/2 cup low-fat vanilla Greek yogurt + 1/2 cup berries + ¼ cup sliced almonds)

395 calories, 41 g carbohydrates

Lunch

1 low-carb tortilla wrap (8") + ½ cup low-sodium pinto beans + ½ cup chopped red pepper + ¼ avocado + 1 Tbsp. salsa

318 calories, 46 g carbohydrates

Dinner

Chipotle Cauliflower Mac 'n' Cheese + 3 oz. cooked chicken breast

549 calories, 57 g carbohydrates

Daily Totals: 1,322 calories, 52 g fat, 12 g sat. fat, 142 g carbohydrates, 39 g fiber, 81 g protein, 1,242 mg sodium

 

WATCH: What Does a 1-Day Diabetes Meal Plan Look Like?

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More Ways to Eat Well With Diabetes:

Healthy Recipes for Diabetes
The Best 7-Day Diabetes Meal Plan
Best Desserts and Sweets for Diabetes
The Best 30-Day Diabetes Meal Plan

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