Bowl of spinach salad
When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-grade inflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating more anti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference. Read More: The Top 10 Anti-Inflammatory Foods for Diabetes In this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs. Best Anti-Inflammatory Foods List for Diabetes BerriesSpinach or other dark leafy greensBroccoliOlive oilNuts and seedsNatural nut buttersOatmealGreek yogurt, especially plain, unsweetened yogurtKefirBeans and lentilsTurmericQuinoa or other whole grainsAvocadoCinnamonCitrus fruitsGarlic, spices and herbsFish, especially fish high in omega-3 fatty acids How to Meal-Prep Your Week of Meals: Make Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5. Store in air-tight meal-prep containers (To buy: amazon.com, $30 for 5) to keep fresh for the week. Store dressing separately in leak-proof containers. (To buy: amazon.com, $4 for 4)Prepare Cinnamon Roll Overnight Oats to have for breakfast on Days 2 and 3. (To buy: amazon.com, $19 for 6) Day 1 Coconut-Curry Cod Stew with Sweet Potato & Rice Breakfast (266 calories, 38 g carbohydrates) 1 serving Peanut Butter-Banana Cinnamon Toast A.M. Snack (101 calories, 27 g carbohydrates) 1 medium pear Lunch (360 calories, 34 carbohydrates) 1 serving Green Salad with Edamame & Beets1 clementine P.M. Snack (92 calories, 3 g carbohydrates) 12 unsalted dry-roasted almonds Dinner (382 calories, 50 g carbohydrates) 1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice Daily Totals: 1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodium To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast and increase to 15 almonds at P.M. snack. To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 2 Bowl of spinach salad Breakfast (197 calories, 35 g carbohydrates) 1 serving Cinnamon Roll Overnight Oats A.M. Snack (133 calories, 8 g carbohydrates) 1 cup nonfat plain Greek yogurt Lunch (381 calories, 43 g carbohydrates) 1 serving Vegan Superfood Grain Bowls P.M. Snack (62 calories, 15 g carbohydrates) 1 medium orange Dinner (415 calories, 44 g carbohydrates) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette Daily Totals: 1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodium To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack. To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner. Day 3 6184900.jpg Breakfast (197 calories, 35 g carbohydrates) 1 serving Cinnamon Roll Overnight Oats A.M. Snack (95 calories, 25 g carbohydrates) 1 medium apple Lunch (381 calories, 43 g carbohydrates) 1 serving Vegan Superfood Grain Bowls P.M. Snack (133 calories, 8 g carbohydrates) 1 cup nonfat plain Greek yogurt Dinner (408 calories, 47 g carbohydrates) 1 serving Slow-Cooker Lentil, Carrot & Potato Soup2 cups mixed greens1 serving Olive Orange Vinaigrette Daily Totals: 1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack. To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner. Day 4 Chickpea Salad with Broccoli & Golden Milk-Poached Chicken Breakfast (266 calories, 38 g carbohydrates) 1 serving Peanut Butter-Banana Cinnamon Toast A.M. Snack (95 calories, 25 g carbohydrates) 1 medium apple Lunch (381 calories, 43 g carbohydrates) 1 serving Vegan Superfood Grain Bowls P.M. Snack (8 calories, 2 g carbohydrates) 1/2 cup sliced cucumbersPinch of salt & pepper Dinner (476 calories, 37 g carbohydrates) 1 serving Chickpea Salad with Broccoli & Golden Milk-Poached Chicken1 serving Basic Quinoa Daily Totals: 1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodium To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast. To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack. Day 5 Mexican Quinoa Salad Breakfast (263 calories, 24 g carbohydrates) 1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honey A.M. Snack (35 calories, 9 g carbohydrates) 1 clementine Lunch (381 calories, 43 g carbohydrates) 1 serving Vegan Superfood Grain Bowls P.M. Snack (77 calories, 21 g carbohydrates) 1 small apple Dinner (458 calories, 47 g carbohydrates) 1 serving Quinoa-Black Bean Salad Meal-Prep Tip: Reserve 2 servings of Quinoa-Black Bean Salad to have for lunch on Days 6 and 7. Daily Totals: 1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack. To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 2 Tbsp. natural peanut butter to P.M. snack. Day 6 Slow Cooker Mediterranean Diet Stew in White Bowl Breakfast (263 calories, 24 g carbohydrates) 1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honey A.M. Snack (66 calories, 4 g carbohydrates) 1/2 cup nonfat plain Greek yogurt Lunch (458 calories, 47 g carbohydrates) 1 serving Quinoa-Black Bean Salad P.M. Snack (64 calories, 15 g carbohydrates) 1 cup raspberries Dinner (355 calories, 28 g carbohydrates) 1 serving Slow-Cooker Mediterranean Diet Stew2 cups mixed greens1 1/2 Tbsp. slivered almonds1 serving Olive Orange Vinaigrette Meal-Prep Tip: Prepare Cinnamon Roll Overnight Oats to have for breakfast tomorrow. Daily Totals: 1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack. To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Peanut Butter-Banana Cinnamon Toast to A.M. snack, add 1 orange to lunch, and add 1 serving Everything Bagel Avocado Toast to dinner. Day 7 White Bean Soup with Tomato & Shrimp Breakfast (197 calories, 35 g carbohydrates) 1 serving Cinnamon Roll Overnight Oats A.M. Snack (101 calories, 27 g carbohydrates) 1 medium pear Lunch (458 calories, 47 g carbohydrates) 1 serving Quinoa-Black Bean Salad P.M. Snack (97 calories, 11 g carbohydrates) 1/2 cup nonfat plain Greek yogurt1/2 cup blackberries Dinner (362 calories, 43 g carbohydrates) 1 serving White Bean Soup with Tomato & Shrimp1-oz. slice of whole-wheat baguette Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodium To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack. To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving of Guacamole Chopped Salad to dinner.
Bowl of spinach salad
Bowl of spinach salad
Bowl of spinach salad
When it comes to diabetes, we often hear about managing carbohydrate intake, weight loss and exercise. But did you know that inflammation can also increase blood sugar? Research shows that one of the underlying causes of diabetes is chronic low-grade inflammation. A combination of poor nutrition, higher body fat, stress and lack of exercise all contribute to increased inflammation in the body. This can also result in insulin resistance, meaning higher blood sugars that can eventually develop into type 2 diabetes. Eating more anti-inflammatory foods, like nuts, fish, olive oil, berries and dark leafy greens, can make a big difference.
Read More: The Top 10 Anti-Inflammatory Foods for Diabetes
In this healthy diabetes meal plan, we pumped up the anti-inflammatory foods while keeping the carbohydrates consistent and the fiber intake high to help support healthy blood sugar levels and reduce inflammation. Because excess body weight can increase both inflammation and blood sugars, we set this plan at 1,200 calories a day to promote a weight loss of 1 to 2 pounds a week, and included modifications to bump up the calories to 1,500 or 2,000 calories a day, depending on your needs.
Best Anti-Inflammatory Foods List for Diabetes
BerriesSpinach or other dark leafy greensBroccoliOlive oilNuts and seedsNatural nut buttersOatmealGreek yogurt, especially plain, unsweetened yogurtKefirBeans and lentilsTurmericQuinoa or other whole grainsAvocadoCinnamonCitrus fruitsGarlic, spices and herbsFish, especially fish high in omega-3 fatty acids
How to Meal-Prep Your Week of Meals:
Make Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5. Store in air-tight meal-prep containers (To buy: amazon.com, $30 for 5) to keep fresh for the week. Store dressing separately in leak-proof containers. (To buy: amazon.com, $4 for 4)Prepare Cinnamon Roll Overnight Oats to have for breakfast on Days 2 and 3. (To buy: amazon.com, $19 for 6)
Day 1
Coconut-Curry Cod Stew with Sweet Potato & Rice
Breakfast (266 calories, 38 g carbohydrates)
1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (101 calories, 27 g carbohydrates)
1 medium pear
Lunch (360 calories, 34 carbohydrates)
1 serving Green Salad with Edamame & Beets1 clementine
P.M. Snack (92 calories, 3 g carbohydrates)
12 unsalted dry-roasted almonds
Dinner (382 calories, 50 g carbohydrates)
1 serving Coconut-Curry Cod Stew with Sweet Potato & Rice
Daily Totals: 1,202 calories, 50 g protein, 153 g carbohydrates, 31 g fiber, 45 g fat, 8 g saturated fat, 1,279 mg sodium
To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast and increase to 15 almonds at P.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 22 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 2
Breakfast (197 calories, 35 g carbohydrates)
1 serving Cinnamon Roll Overnight Oats
A.M. Snack (133 calories, 8 g carbohydrates)
1 cup nonfat plain Greek yogurt
Lunch (381 calories, 43 g carbohydrates)
1 serving Vegan Superfood Grain Bowls
P.M. Snack (62 calories, 15 g carbohydrates)
1 medium orange
Dinner (415 calories, 44 g carbohydrates)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette
Daily Totals: 1,186 calories, 58 g protein, 146 g carbohydrates, 36 g fiber, 48 g fat, 6 g saturated fat, 1,151 mg sodium
To make it 1,500 calories: Add 1 clementine to breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Include all modifications for the 1,500-calorie day, plus add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.
Day 3
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A.M. Snack (95 calories, 25 g carbohydrates)
1 medium apple
P.M. Snack (133 calories, 8 g carbohydrates)
Dinner (408 calories, 47 g carbohydrates)
1 serving Slow-Cooker Lentil, Carrot & Potato Soup2 cups mixed greens1 serving Olive Orange Vinaigrette
Daily Totals: 1,214 calories, 58 g protein, 158 g carbohydrates, 34 g fiber, 45 g fat, 6 g saturated fat, 1,214 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 2 Tbsp. natural peanut butter to A.M. snack and add 1 avocado to dinner.
Day 4
Chickpea Salad with Broccoli & Golden Milk-Poached Chicken
P.M. Snack (8 calories, 2 g carbohydrates)
1/2 cup sliced cucumbersPinch of salt & pepper
Dinner (476 calories, 37 g carbohydrates)
1 serving Chickpea Salad with Broccoli & Golden Milk-Poached Chicken1 serving Basic Quinoa
Daily Totals: 1,225 calories, 60 g protein, 145 g carbohydrates, 31 g fiber, 49 g fat, 8 g saturated fat, 1,163 mg sodium
To make it 1,500 calories: Increase to 2 servings Peanut Butter-Banana Cinnamon Toast at breakfast.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch and add 1 large pear and 1/4 cup hummus to P.M. snack.
Day 5
Mexican Quinoa Salad
Breakfast (263 calories, 24 g carbohydrates)
1 cup nonfat plain Greek yogurt1/2 cup blackberries2 Tbsp. slivered almonds1 tsp. honey
A.M. Snack (35 calories, 9 g carbohydrates)
1 clementine
P.M. Snack (77 calories, 21 g carbohydrates)
1 small apple
Dinner (458 calories, 47 g carbohydrates)
1 serving Quinoa-Black Bean Salad
Meal-Prep Tip: Reserve 2 servings of Quinoa-Black Bean Salad to have for lunch on Days 6 and 7.
Daily Totals: 1,214 calories, 58 g protein, 143 g carbohydrates, 33 g fiber, 53 g fat, 9 g saturated fat, 713 mg sodium
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 large pear to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch, and add 2 Tbsp. natural peanut butter to P.M. snack.
Day 6
Slow Cooker Mediterranean Diet Stew in White Bowl
A.M. Snack (66 calories, 4 g carbohydrates)
1/2 cup nonfat plain Greek yogurt
Lunch (458 calories, 47 g carbohydrates)
P.M. Snack (64 calories, 15 g carbohydrates)
1 cup raspberries
Dinner (355 calories, 28 g carbohydrates)
1 serving Slow-Cooker Mediterranean Diet Stew2 cups mixed greens1 1/2 Tbsp. slivered almonds1 serving Olive Orange Vinaigrette
Meal-Prep Tip: Prepare Cinnamon Roll Overnight Oats to have for breakfast tomorrow.
Daily Totals: 1,206 calories, 63 g protein, 118 g carbohydrates, 32 g fiber, 58 g fat, 9 g saturated fat, 1,155 mg sodium
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 serving Peanut Butter-Banana Cinnamon Toast to A.M. snack, add 1 orange to lunch, and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 7
White Bean Soup with Tomato & Shrimp
P.M. Snack (97 calories, 11 g carbohydrates)
1/2 cup nonfat plain Greek yogurt1/2 cup blackberries
Dinner (362 calories, 43 g carbohydrates)
1 serving White Bean Soup with Tomato & Shrimp1-oz. slice of whole-wheat baguette
Daily Totals: 1,216 calories, 54 g protein, 163 g carbohydrates, 29 g fiber, 43 g fat, 8 g saturated fat, 1,513 mg sodium
To make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1 medium orange to lunch, add 1/4 cup chopped walnuts to P.M. snack, and add 1 serving of Guacamole Chopped Salad to dinner.
Coconut-Curry Cod Stew with Sweet Potato & Rice
Coconut-Curry Cod Stew with Sweet Potato & Rice
6184900.jpg
6184900.jpg
Chickpea Salad with Broccoli & Golden Milk-Poached Chicken
Chickpea Salad with Broccoli & Golden Milk-Poached Chicken
Mexican Quinoa Salad
Mexican Quinoa Salad
Slow Cooker Mediterranean Diet Stew in White Bowl
Slow Cooker Mediterranean Diet Stew in White Bowl
White Bean Soup with Tomato & Shrimp
White Bean Soup with Tomato & Shrimp
