7-day healthy meal plan

his healthy 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. It features diabetes-friendly foods, such as low glycemic index carbohydrates and lean protein, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 apricot oat muffin(This link opens in a new window), 1 cup (250 mL) low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 2 cups (500 mL) red lentil soup(This link opens in a new window), green salad, 1 tbsp (15 mL) light salad dressing (432 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 1 serving skillet chicken breast(This link opens in a new window), ¾ cup (175 mL) roasted sweet potatoes (make extra for tomorrow’s lunch) (610 calories, 58 g carbohydrates, 10 g fibre)

Day 2

Breakfast: 1-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp (30 mL) soft margarine, ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving tofu frittata(This link opens in a new window), ¾ cup (175 mL) leftover roasted sweet potatoes (435 calories, 49 g carbohydrates, 7 g fibre)

Dinner: 1 serving roasted cauliflower salad(This link opens in a new window), 3-4 oz. (85-115 g) grilled or baked pork loin chop, 1 cup (250 mL) mashed potato (625 calories, 52 g carbohydrates, 7 g fibre)

Day 3

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. (85 g) roast chicken, 2 slices whole-grain bread, 2 tsp (10 mL) mayonnaise, mustard, lettuce, tomato if desired, 1 fruit (example: medium-sized apple or small banana) (428 calories, 59 g carbohydrates, 7 g fibre)

Dinner: 1 serving  white fish(This link opens in a new window), green salad, 1 tbsp (15 mL) light salad dressing, ¾ cup (175 mL) cooked couscous (725 calories, 55 g carbohydrates, 13 g fibre)

Day 4

Breakfast: 2 slices whole-grain or rye toast, 1 egg, poached or sunnyside up (cooked to your liking), ¼ small avocado, mashed, salt and pepper to taste (293 calories, 33 g carbohydrates, 5 g fibre)

Lunch: 1 serving Mexican baked eggs on black beans(This link opens in a new window), 1 slice whole-grain bread, 2 tsp (10 mL) soft margarine, ½ cup (125 mL) low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fibre)

Dinner: 1 cup (250 mL cooked pasta (example: spaghetti, spirals, macaroni), ½ cup (125 mL) favourite pasta sauce, 3-4 oz. (85-115 g) grilled or baked chicken (405 calories, 51 g carbohydrates, 4 g fibre)

Day 5

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. (85 g) tuna packed in water, drained, 1 whole-wheat pita (6 inch/15 cm), 2 tsp (10 mL) mayonnaise, lettuce, tomato, or other vegetable if desired, 1 fruit (example: medium-sized apple or small banana) (410 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 serving oven roasted salmon(This link opens in a new window), ¾ cup (175 mL) mashed sweet potato, broccoli, steamed or roasted (547 calories, 53 g carbohydrates, 8 g fibre)

Day 6

Breakfast: 1-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp (30 mL) soft margarine, ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving buddha bowl(This link opens in a new window), 1 fruit (example: medium-sized apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Dinner: 1 cup (250 mL) spinach pilaf(This link opens in a new window), 3-4 oz. (85-115 g) grilled or baked chicken (440 calories, 48 g carbohydrates, 8 g fibre)

Day 7

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: green salad (lettuce, cucumber, tomato) with 3 oz.(85 g) grilled chicken breast and ¼ cup (60 mL) croutons, 1 tbsp (15 mL) light salad dressing, ½ cup (125 mL) low-at yogurt, 1 fruit (example: medium-sized apple or small banana) (435 calories, 49 g carbohydrates, 5 g fibre)

Dinner: 1 serving chicken and white bean stew(This link opens in a new window), 2 oz. (55 g) whole grain bread or roll (450 calories, 52 g carbohydrates, 10 g fibre)

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Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one of these snacks per day:

• 1 medium-sized fruit (apple or orange)
• 1 cup (250 mL) melon or berries
• ½ cup (125 mL) low-fat yogurt with ½ cup (125 mL) berries
• 3 cups (750 mL) popped popcorn
• 1 slice bread with peanut butter
• 5-6 crackers with 2 tbsp (30 mL) hummus

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