In this seven-day no-added-sugar vegetarian meal plan for diabetes, we map out a week of plant-based meals tailored to promote stable blood sugars. To help, we skipped the added sugars while focusing on more nutrient-dense options like whole fruits, vegetables, and legumes. The average American consumes about 17 teaspoons of added sugars each day, well above the daily recommendations of 9 teaspoons for men and 6 teaspoons for women. Added sugars can certainly be included in moderation in a healthy diet, but with so many of us eating more than we realize, they can be low-hanging fruit to tackle if we’re looking to improve our blood sugar levels. When shopping for groceries, check the nutrition label and ingredients list to see where added sugars may end up in your food.
Why this meal plan is right for you
To further promote healthy blood sugar levels, we aimed for a moderate level of carbohydrates. On this plan, about 40% of total daily calories come from carbohydrates, which is below the Dietary Guidelines for Americans recommendation of 45% to 65% of calories from carbohydrates. carbon On this plan, the average carbohydrate intake for seven days is 152 grams per day, which is about 40% of total daily calories. It’s important to note that there is no single recommended amount of carbohydrates to eat per day, and that a person’s total needs depend on factors such as activity level.
In addition, we also paid a lot of attention to fiber intake. The seven-day average of fiber intake amounts to 38 grams per day. Fiber is a type of non-digestible carbohydrate that does not raise blood sugar, but is included in the total carbohydrate count. Fiber is found in fruits, vegetables, whole grains and legumes. This important nutrient has tons of health benefits and plays an important role in promoting more stable blood sugar levels.
Because weight loss can help improve blood sugar levels for some people, we set this plan at 1,500 calories, which is a level at which many people will lose weight. For those with other caloric needs, we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to serve as a template for a diabetes-friendly eating plan. Make adjustments to suit your lifestyle and taste preferences, if desired. Check out all of our vegetarian recipes for diabetes for more inspiration.
Frequently asked questions
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Is it okay to combine meals if there is one I don’t like?Yes, absolutely! Feel free to switch meals if you have an option you prefer. Meals are meant to be enjoyed and we have many diabetic friendly vegetarian meals to choose from. In this plan, we set calories at 1,500 calories per day and aimed for about 150 grams of carbohydrates per day, spread throughout the day, to promote stable blood sugar levels. We also included at least 64 grams of protein per day to help maintain healthy blood sugar levels and made sure to stay below the maximum salt recommendation of 2,300 mg of salt for Americans 2020- 2025 The real star of this meal plan is fiber. Thanks to the abundance of fruits, vegetables, whole grains and vegetarian proteins, this meal plan provides an average of 38 grams of fiber each day, an important nutrient for healthy blood sugar levels.
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Can I eat the same breakfast or lunch every day?Each breakfast and lunch option is definitely relatively similar in calories. If you prefer to eat the same breakfast or lunch every day, go for it. Each breakfast has between 319 and 368 calories, while each lunch offers a wider range of 244 to 512 calories. On days when lunch is a little lower in calories, you’ll notice we’ve included more substantial snacks, especially in the afternoon. If you’re tracking calories and looking to switch up a lunch option, choosing one that’s similar in calories is a safe bet.
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What is the difference between vegetarian, vegan and plant-based?A vegetarian diet omits meat and fish, but often includes dairy and eggs, while a vegan diet omits all animal products, including meat, fish, eggs, honey and dairy. Plant-based is a borderline term that describes an eating routine that focuses on more fruits, vegetables, whole grains, legumes, and nuts. It doesn’t necessarily mean vegetarian or vegan, it simply describes an eating pattern that focuses more on plant proteins than animals.
Is vegetarian diet good for people with diabetes?
Many people follow a vegetarian diet for a number of reasons, including trying to reduce their impact on the environment, supporting animal rights, or simply personal preference. We can add improved blood sugar levels to the list of reasons why someone might be 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, want to try something new, or just want to cut back on animal protein, this meal plan can help inspire you. And if you’re not interested in going completely vegetarian but want to reap the health benefits, don’t worry. The flexitarian diet may be a better fit and you can enjoy more plant-based meals while still having the occasional animal protein.
Vegetarian foods to focus on
- fruits
- vegetables
- Beans
- Lentils
- Soy (tofu, edamame, tempeh)
- seitan
- dried fruit
- then
- Whole grains (such as oats, bulgur, brown rice, and more)
- eggs
- Dairy (yogurt, kefir, milk, cheese)
- Oils (such as olive oil and avocado oil)
- Herbs and spices
How to prepare meals for meal week:
Day 1
Breakfast (319 calories, 38 g carbs)
AM Snack (42 calories, 11 g carbs)
Lunch (512 calories, 41 g carbs)
Snack PM (208 calories, 35 g carbs)
- cup unsalted dry-roasted in-shell pistachios
- raspberry cup
Dinner (427 calories, 36 g carbs)
daily total: 1,508 calories, 82 g fat, 66 g protein, 141 g carbs, 35 g fiber, 1,723 mg sodium
Make it 1,200 calories: Skip the apple at breakfast, cut back to a cup of plain, low-fat Greek yogurt at lunch, and skip the pistachios for your afternoon snack.
Make it 2,000 calories: Add a cup of plain low-fat kefir to breakfast, 1 serving of cottage cheese snack with fruit to your morning snack, and 1 serving of caprese salad with cherry tomatoes to dinner.
Day 2
Breakfast (368 calories, 26 g carbs)
AM Snack (59 calories, 14 g carbs)
Lunch (332 calories, 48 g carbs)
Snack PM (215 calories, 12 g carbs)
Dinner (521 calories, 42 g carbs)
Daily totals: 1,494 calories, 73 g fat, 82 g protein, 143 g carbs, 37 g fiber, 1,579 mg sodium
Make it 1,200 calories: Skip the orange at breakfast and the cucumber with hummus at lunch and swap your afternoon snack for 1 clementine.
Make it 2,000 calories: Add 1 cup of plain low-fat kefir at breakfast, 1 cup of unsalted dry roasted almonds at your AM snack, and 1 serving of apple with cinnamon almond butter as a snack.
Day 3
Breakfast (319 calories, 38 g carbs)
AM Snack (215 calories, 12 g carbs)
Lunch (332 calories, 48 g carbs)
Snack PM (234 calories, 23 g carbs)
- cup unsalted dry-roasted in-shell pistachios
- 1 medium peach
Dinner (406 calories, 38 g carbs)
Daily totals: 1,507 calories, 73 g fat, 70 g protein, 159 g carbs, 33 g fiber, 1,449 mg sodium
Make it 1,200 calories: Skip the apple at breakfast and swap your afternoon snack for 1 plum.
Make it 2,000 calories: Add 1 cup of plain low-fat kefir at breakfast, 1 cup of guacamole at dinner, and 1 medium banana with 2 tbsp. almond butter as a snack.
Day 4
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Accessories Stylist: Lydia Pursell
Breakfast (368 calories, 26 g carbs)
AM Snack (142 calories, 13 g carbs)
- 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
- raspberry cup
Lunch (332 calories, 48 g carbs)
Snack PM (136 calories, 15 g carbs)
- 1 large hard-boiled egg
- 1 medium peach
Dinner (536 calories, 54 g carbs)
Daily totals: 1,513 calories, 65 g fat, 89 g protein, 157 g carbs, 37 g fiber, 1,751 mg sodium
Make it 1,200 calories: Skip the orange at breakfast, the yogurt at the afternoon snack, the hummus at lunch and the hard-boiled egg at the afternoon snack.
Make it 2,000 calories: Add 1 cup of plain low-fat kefir at breakfast, 1 cup of dry roasted unsalted almonds at PM snack, and 1 serving of grilled eggplant salad at dinner.
Day 5
Breakfast (319 calories, 38 g carbs)
AM Snack (215 calories, 12 g carbs)
Lunch (332 calories, 48 g carbs)
Snack PM (234 calories, 23 g carbs)
- cup unsalted dry-roasted in-shell pistachios
- 1 medium peach
Dinner (492 calories, 55 g carbs)
Advancing Advice: Reserve 2 servings of Vegetarian Chile Butternut Squash with Black Beans for lunch on the 6th and 7th.
Daily totals: 1,493 calories, 70 g fat, 64 g protein, 166 g carbs, 41 g fiber, 1,533 mg sodium
Make it 1,200 calories: Skip the apple at breakfast and replace your mid-morning snack with 1 plum.
Make it 2,000 calories: Add 1 plum to lunch, add an avocado (sliced) to your dinner salad, and add 1 medium banana with 2 tbsp. almond butter as a snack.
Day 6
Breakfast (368 calories, 26 g carbs)
AM Snack (163 calories, 19 g carbs)
- 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
- 1 cup of sliced strawberries
Lunch (244 calories, 41 g carbs)
Snack PM (210 calories, 30 g carbs)
- 1 medium banana
- 1 tablespoon natural peanut butter
Dinner (517 calories, 38 g carbs)
Daily totals: 1,501 calories, 70 g fat, 83 g protein, 154 g carbs, 43 g fiber, 1,608 mg sodium
Make it 1,200 calories: Skip the orange at breakfast, the yogurt at the morning snack, and the peanut butter at the afternoon snack.
Make it 2,000 calories: Add 1 cup of plain low-fat kefir at breakfast, 14 cups of unsalted dry roasted almonds at AM snack, and a medium apple at lunch. Increase to 2 tablespoons. natural peanut butter in the afternoon snack.
Day 7
Breakfast (319 calories, 38 g carbs)
AM Snack (215 calories, 12 g carbs)
Lunch (244 calories, 41 g carbs)
Snack PM (223 calories, 8 g carbs)
- 2 stalks of celery
- 2 tablespoons natural peanut butter
Dinner (488 calories, 41 g carbs)
Daily totals: 1,489 calories, 80 g fat, 65 g protein, 141 g carbs, 38 g fiber, 1,459 mg sodium
Make it 1,200 calories: Skip the apple at breakfast and the peanut butter at your afternoon snack.
Make it 2,000 calories: Add 1 container (5.3 oz.) of low-fat Greek-style plain yogurt at lunch, an avocado (sliced) to your salad at dinner, and a cup of dry roasted unsalted almonds and 1 prune as have a snack
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