Vegetarian Meal Plan for Diabetes
Enjoy a week of plant-based meals that promote healthy blood sugar levels.
In this vegetarian plan for diabetes, we include plenty of plant-based proteins, plus fiber-packed foods—like legumes, fruits and vegetables and whole grains—to keep you feeling satisfied and your blood sugars and energy levels balanced all day long.
The key to good blood sugar balance is to eat quality high-fiber carbohydrates while including a solid amount of protein at each meal. This combination of fiber and protein at each meal helps slow down digestion, which also slows the rate at which glucose enters your bloodstream. As a result, you're less likely to experience drastic blood sugar spikes and energy swings in the short term, which has positive effects on your overall health in the long run.
Because weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. If you have other calorie needs, we included modifications for 1,200 and 2,000 calories per day.
Vegetarian Foods to Focus on for Diabetes
Include plenty of protein, high-fiber foods and healthy fats to maximize your health and stabilize blood sugars.
Beans and lentils
Nuts and seeds, including natural nut butters (look for options with no added sugar)
Yogurt
Kefir
Cheese
Cottage cheese
Tofu
Seitan
Tempeh
Edamame
Flax, hemp and chia seeds
Eggs
Whole grains (oats, quinoa, bulgur, barley, sprouted bread)
Vegetables, especially dark leafy greens
Fruits, particularly berries and fruit with skin (such as apples and pears)
Olives and olive oil
Avocado
How to Meal-Prep Your Week of Meals
Make Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese to have for breakfast throughout the week.
Prepare Vegan Kale Caesar Salad with Tofu Croutons to have for lunch on Days 2 through 5.
Make Maple Granola to have throughout the week.
Day 1
Charred Vegetable & Bean Tostadas with Lime Crema
Breakfast (329 calories, 30g carbohydrate)
1 cup low-fat plain Greek yogurt
¼ cup raspberries
1 serving Maple Granola
A.M. Snack (206 calories, 7g carbohydrate)
¼ cup dry-roasted unsalted almonds
Lunch (304 calories, 40g carbohydrate)
1 serving Green Goddess Salad with Chickpeas
P.M. Snack (187 calories, 11g carbohydrate)
¾ cup low-fat plain kefir
8 dried walnut halves
Dinner (476 calories, 48g carbohydrate)
1 serving Charred Vegetable & Bean Tostadas with Lime Crema
2 cups mixed greens
1 serving Citrus Vinaigrette
Daily Totals: 1,502 calories, 80 g protein, 137 g carbohydrates, 34 g fiber, 77 g fat, 1,386 mg sodium
To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and omit the walnuts at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch, increase to 15 dried walnut halves at P.M. snack, plus add 1/2 an avocado, sliced, to dinner.
Day 2
southwestern muffin tin omelets
Breakfast (268 calories, 36g carbohydrate)
1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
1 medium pear
A.M. Snack (200 calories, 18g carbohydrate)
1 cup edamame, in pods
Lunch (405 calories, 19g carbohydrate)
1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (187 calories, 14g carbohydrate)
1 cup low-fat plain Greek yogurt
¼ cup blueberries
Dinner (453 calories, 37g carbohydrate)
1 serving Vegetarian Quinoa & Feta Stuffed Zucchini
1 serving Guacamole Chopped Salad
Daily Totals: 1,512 calories, 84 g protein, 125 g carbohydrates, 39 g fiber, 80 g fat, 1,571 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 peach and omit yogurt at P.M. snack.
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Day 3
roasted-chickpea-curry-bowl
Breakfast (268 calories, 36g carbohydrate)
1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
1 medium pear
A.M. Snack (126 calories, 16g carbohydrate)
1 cup low-fat plain kefir
¼ cup raspberries
Lunch (405 calories, 19g carbohydrate)
1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (200 calories, 18g carbohydrate)
1 cup edamame, in pods
Dinner (485 calories, 47g carbohydrate)
1 serving Roasted Chickpea Curry Bowl
2 cups mixed greens
1 serving Citrus Vinaigrette
Daily Totals: 1,484 calories, 76 g protein, 136 g carbohydrates, 40 g fiber, 75 g fat, 1,769 mg sodium
To make it 1,200 calories: Reduce to 1/3 cup edamame in pods at P.M. snack and omit mixed greens with Citrus Vinaigrette at dinner.
To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 4
greek-salad-with-edamame.jpeg
Breakfast (329 calories, 30g carbohydrate)
1 cup low-fat plain Greek yogurt
¼ cup raspberries
1 serving Maple Granola
A.M. Snack (223 calories, 8g carbohydrate)
2 medium stalks celery
2 Tbsp. natural peanut butter
Lunch (405 calories, 19g carbohydrate)
1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (114 calories, 15g carbohydrate)
1 cup blackberries
4 dried walnut halves
Dinner (439 calories, 40g carbohydrate)
1 serving Greek Salad with Edamame
1-oz. slice whole-wheat baguette
Daily Totals: 1,510 calories, 77 g protein, 114 g carbohydrates, 34 g fiber, 86 g fat, 1,423 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and omit baguette at dinner.
To make it 2,000 calories: Increase to 3 stalks celery and 2 1/2 Tbsp. natural peanut butter at A.M. snack, add 1 large pear to lunch, increase to 20 dried walnut halves at P.M. snack plus swap 1 serving Everything Bagel Avocado Toast for the baguette at dinner.
Day 5
vegan kale caesar
Breakfast (268 calories, 36g carbohydrate)
1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
1 medium pear
A.M. Snack (200 calories, 18g carbohydrate)
1 cup edamame, in pods
Lunch (405 calories, 19g carbohydrate)
1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (168 calories, 26g carbohydrate)
1 cup low-fat plain kefir
1 medium peach
Dinner (458 calories, 47g carbohydrate)
1 serving Quinoa-Black Bean Salad
Meal-Prep Tip: reserve two servings Quinoa-Black Bean Salad to have for lunch on Days 6 and 7
Daily Totals: 1,500 calories, 76 g protein, 146 g carbohydrates, 37 g fiber, 72 g fat, 1,393 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and omit kefir at P.M. snack
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. snack
Day 6
a recipe photo of the Quinoa-Black Bean Salad
ALISON MIKSCH
Breakfast (268 calories, 36g carbohydrate)
1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese
1 medium pear
A.M. Snack (145 calories, 12g carbohydrate)
¾ cup low-fat plain Greek yogurt
¼ cup blueberries
Lunch (458 calories, 47g carbohydrate)
1 serving Quinoa-Black Bean Salad
P.M. Snack (99 calories, 11g carbohydrate)
¾ cup blackberries
4 dried walnut halves
Dinner (541 calories, 41g carbohydrate)
1 serving Crispy Egg Noodles with Tofu & Peanut Sauce
Daily Totals: 1,512 calories, 70 g protein, 147 g carbohydrates, 30 g fiber, 78 g fat, 1,140 mg sodium
To make it 1,200 calories: Omit pear at breakfast, omit yogurt at A.M. snack and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 7
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
BRIE PASSANO
Breakfast (329 calories, 30g carbohydrate)
1 cup low-fat plain Greek yogurt
¼ cup raspberries
1 serving Maple Granola
A.M. Snack (200 calories, 18g carbohydrate)
1 cup edamame, in pods
Lunch (458 calories, 47g carbohydrate)
1 serving Quinoa-Black Bean Salad
P.M. Snack (154 calories, 5g carbohydrate)
20 dry-roasted unsalted almonds
Dinner (362 calories, 38g carbohydrate)
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