Easy Diabetes Summer Meal Plan - 1200 Calories
Summer means longer days and more sunshine, but it can also bring busy schedules, vacations and BBQs that may make it more difficult to focus on your health goals. In this 7-day diabetes meal plan, we make it easy to eat healthy and keep your weight and blood sugars in check while enjoying the flavors of the season. Each meal has about 2 to 3 carb servings (30-45 grams of carbohydrates) and each snack contains around 1 carb serving (15 grams of carbohydrates). This consistent carbohydrate intake throughout the day will keep you feeling energized and your sugars well-controlled. When following this sample diabetes meal plan, you’ll find lean proteins, nutritious fruits and vegetables, and fiber-filled whole grains and legumes to keep you satiated. Need a higher-calorie plan to follow? See this same meal plan at 1,500 calories and 2,000 calories At 1,200 calories, this diabetes weight-loss meal plan can help reduce weight by 1 to 2 pounds per week without sacrificing flavor or satisfaction. Research shows that achieving a healthy weight can play a significant role in improving blood sugar levels and preventing potential complications of diabetes (like cardiovascular issues or nerve damage). In this plan, we keep the calories and the carbohydrate levels balanced while pumping up the fiber and protein to keep you feeling satisfied while eating fewer calories. Healthy snacks between meals will help you avoid that “out-of-control-hungry” feeling that happens when we go too long without eating. If you are still feeling hungry, bump up your snacks with extra veggies and lean protein, or start with our 1,500-calorie version of this plan and slowly taper your calories down until you feel comfortable at 1,200 calories. While we have you covered with what to eat in this diabetes diet meal plan, be sure to implement other healthy habits into your daily routine, like drinking plenty of water and getting in more physical activity (like walking, biking or swimming) to help lower weight and improve blood sugars. Diagnosed with high blood sugars in pregnancy? Check out our Gestational Diabetes Meal Plan How to Meal-Prep Your Week of Meals A little meal prep at the beginning of the week can go a long way to make the week ahead easier. 1. Prep Zucchini Noodle Bowls with Chicken Sausage & Pesto to have for lunch on Days 2, 3, 4 and 5. 2. Wash produce and prep what you can ahead of time, like cubing the pineapple and cantaloupe to have throughout the week. Day 1 6569085.jpg Diabetes Tip: Flavored yogurts are often high in added sugars. Stick to plain yogurt and mix in some juicy fruit, like a sliced peach, to add natural sweetness and flavor. Plus, adding chopped nuts instead of sugar-laden granola gives the crunchy texture we love without the excess sugar. Breakfast (273 calories, 26 g carbohydrate) 1 cup nonfat plain Greek yogurt 1 1/2 Tbsp. chopped walnuts 1 large peach, sliced A.M. Snack (64 calories, 15 g carbohydrate) • 1 cup raspberries Lunch (313 calories, 39 g carbohydrate) • 1 serving Egg Salad Avocado Toast • 1 cup diced pineapple P.M. Snack (62 calories, 14 g carbohydrate) • 1 cup blackberries Dinner (489 calories, 43 g carbohydrate) 1 servingGrilled Lemon-Pepper Salmon in Foil 1 cupBasic Quinoa 1/2 cup sliced cucumber 1/2 cup chopped tomato Daily Totals: 1,200 calories, 85 g protein, 137 g carbohydrate, 32 g fiber, 40 g fat, 9 g saturated fat, 669 mg sodium Day 2 6433779.jpg Diabetes Tip: Exercise helps lower blood sugars by using up the glucose (sugar) in your bloodstream for energy. Even low-impact exercise, like walking, can be super effective. Plus, research shows that we don’t have to exercise for long to reap the benefits. Walking 10 minutes after each meal has been shown to effectively reduce blood sugars. Enjoy a peaceful walk on your own or get a friend or family member to join you!> Breakfast (291 calories, 31 g carbohydrate) 1 whole-wheat English muffin 1 1/2 Tbsp. natural peanut butter A.M. Snack (13 calories, 2 g carbohydrate) • 1/2 cup sugar snap peas Lunch (386 calories, 43 g carbohydrate) • 1 serving Zucchini Noodle Bowls with Chicken Sausage & Pesto • 1 medium peach P.M. Snack (31 calories, 7 g carbohydrate) • 1/2 cup blackberries Dinner (465 calories, 45 g carbohydrate) 1 servingGrilled Ancho Chicken Breasts & Apricot Salsa 1 servingFresh Sweet Corn Salad 1 cup cubed cantaloupe Meal-Prep Tip: Prepare 2 servings of Blueberry Almond Chia Pudding to have for breakfast on Days 3 and 4 Daily Totals: 1,186 calories, 62 g protein, 128 g carbohydrate, 28 g fiber, 46 g fat, 6 g saturated fat, 1,578 mg sodium Day 3 6184903.jpg Diabetes Tip: It’s recommended to reduce intake of red meat, like beef and pork, to keep our hearts healthy. Of course, that doesn’t mean you have to avoid it completely! Aim to limit red meat to once or twice per week. When you do eat it, choose leaner cuts, like the flank steak we use in the Smoky Grilled Flank Steak recipe, to minimize saturated fat. Breakfast (229 calories, 30 g carbohydrate) • 1 serving Blueberry Almond Chia Pudding A.M. Snack (54 calories, 13 g carbohydrate) • 1 cup cubed cantaloupe Lunch (386 calories, 43 g carbohydrate) • 1 serving Zucchini Noodle Bowls with Chicken Sausage & Pesto • 1 medium peach P.M. Snack (58 calories, 15 g carbohydrate) 1 cup sliced cucumber Pinch of black pepper 1/2 cup blueberries Dinner (494 calories, 41 g carbohydrate) 1 servingSmoky Grilled Flank Steak 2 servingsMacaroni Salad with Creamy Avocado Dressing 1/2 cup diced watermelon Daily Totals: 1,220 calories, 57 g protein, 143 g carbohydrate, 29 g fiber, 50 g fat, 8 g saturated fat, 1,603 mg sodium Day 4 6535779.jpg Diabetes Tip: Chia pudding is the perfect breakfast. It’s easy, high in fiber for stable blood sugars, and a refreshing way to start a hot summer day. Use this basic chia pudding formula so you can mix and match flavors based on what you have in the house. Breakfast (229 calories, 30 g carbohydrate) • 1 serving Blueberry Almond Chia Pudding A.M. Snack (13 calories, 2 g carbohydrate) • 2 celery stalks Lunch (388 calories, 44 g carbohydrate) • 1 serving Zucchini Noodle Bowls with Chicken Sausage & Pesto • 2 plums P.M. Snack (42 calories, 10 g carbohydrate) • 2/3 cup fresh raspberries Dinner (516 calories, 38 g carbohydrate) • 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw • 1 serving Grilled Corn on the Cob Daily Totals: 1,187 calories, 55 g protein, 124 g carbohydrate, 31 g fiber, 54 g fat, 6 g saturated fat, 1,323 mg sodium Day 5 6569083.jpg Diabetes Tip: Choose natural peanut butter with just two ingredients-peanuts and salt. More processed peanut butter often has added sugars and hydrogenated fats, which aren’t so good for our hearts. Breakfast (291 calories, 31 g carbohydrate) 1 whole-wheat English muffin 1 1/2 Tbsp. natural peanut butter A.M. Snack (16 calories, 4 g carbohydrate) 1 cup sliced cucumber Pinch of black pepper Lunch (386 calories, 43 g carbohydrate) • 1 serving Zucchini Noodle Bowls with Chicken Sausage & Pesto • 1 medium peach P.M. Snack (19 calories, 4 g carbohydrate) • 3 celery stalks Dinner (511 calories, 42 g carbohydrate) • 1 serving Grilled Chicken Tacos with Slaw & Lime Crema • 1 serving Cucumber, Tomato & Avocado Salad Daily Totals: 1,223 calories, 60 g protein, 124 g carbohydrate, 28 g fiber, 54 g fat, 9 g saturated fat, 2,263 mg sodium Day 6 Stetson Chopped Salad Diabetes Tip: Today’s lunch, the Green Goddess Salad with Chickpeas, is a healthy no-cook meal that’s ready in 15 minutes. Bonus: It has a whopping 12 g of fiber to help keep you full all afternoon while supporting stable blood sugars. Breakfast (273 calories, 26 g carbohydrate) 1 cup nonfat plain Greek yogurt 1 1/2 Tbsp. chopped walnuts 1 medium peach, sliced A.M. Snack (108 calories, 8 g carbohydrate) 1 plum 1 hard-boiled egg Lunch (334 calories, 47 g carbohydrate) • 1 serving Green Goddess Salad with Chickpeas • 2/3 cup diced watermelon P.M. Snack (132 calories, 11 g carbohydrate) 2/3 cup blackberries 7 walnut halves Dinner (376 calories, 39 g carbohydrate) • 1 serving Stetson Chopped Salad Meal-Prep Tip: Prepare 1 serving of Blueberry Almond Chia Pudding to have for breakfast tomorrow Daily Totals: 1,224 calories, 68 g protein, 132 g carbohydrate, 30 g fiber, 54 g fat, 9 g saturated fat, 877 mg sodium Day 7 Greek Turkey Burgers with Spinach, Feta & Tzatziki Diabetes Tip: Choosing drinks without added sugars, like water, seltzer and unsweetened tea, can make a big difference when it comes to your blood sugars. You may be surprised how packed sweetened drinks are with sugar-a 16-oz. glass of ginger ale has 11 teaspoons of added sugar! Breakfast (229 calories, 30 g carbohydrate) • 1 serving Blueberry Almond Chia Pudding A.M. Snack (37 calories, 7 g carbohydrate) • 1 red bell pepper, sliced Lunch (334 calories, 47 g carbohydrate) • 1 serving Green Goddess Salad with Chickpeas • 2/3 cup diced watermelon P.M. Snack (61 calories, 15 g carbohydrate) • 2 plums Dinner (526 calories, 43 g carbohydrate) 1 servingGreek Turkey Burgers with Spinach, Feta & Tzatziki 1 cup diced watermelon 2 cups mixed greens dressed with 2 tsp. olive oil and 2 tsp. red-wine vinegar Daily Totals: 1,186 calories, 63 g protein, 143 g carbohydrate, 35 g fiber, 46 g fat, 10 g saturated fat, 1,269 mg sodium WATCH: How to Make Greek Turkey Burgers with Spinach, Feta & Tzatziki Don’t Miss! The Best 30-Day Diabetes Meal Plan How to Protect Your Heart When You Have Diabetes Diabetes Diet Center
Easy Diabetes Summer Meal Plan - 1200 Calories
Easy Diabetes Summer Meal Plan - 1200 Calories
Easy Diabetes Summer Meal Plan - 1200 Calories
Summer means longer days and more sunshine, but it can also bring busy schedules, vacations and BBQs that may make it more difficult to focus on your health goals. In this 7-day diabetes meal plan, we make it easy to eat healthy and keep your weight and blood sugars in check while enjoying the flavors of the season. Each meal has about 2 to 3 carb servings (30-45 grams of carbohydrates) and each snack contains around 1 carb serving (15 grams of carbohydrates). This consistent carbohydrate intake throughout the day will keep you feeling energized and your sugars well-controlled. When following this sample diabetes meal plan, you’ll find lean proteins, nutritious fruits and vegetables, and fiber-filled whole grains and legumes to keep you satiated.
Need a higher-calorie plan to follow? See this same meal plan at 1,500 calories and 2,000 calories
At 1,200 calories, this diabetes weight-loss meal plan can help reduce weight by 1 to 2 pounds per week without sacrificing flavor or satisfaction. Research shows that achieving a healthy weight can play a significant role in improving blood sugar levels and preventing potential complications of diabetes (like cardiovascular issues or nerve damage). In this plan, we keep the calories and the carbohydrate levels balanced while pumping up the fiber and protein to keep you feeling satisfied while eating fewer calories. Healthy snacks between meals will help you avoid that “out-of-control-hungry” feeling that happens when we go too long without eating. If you are still feeling hungry, bump up your snacks with extra veggies and lean protein, or start with our 1,500-calorie version of this plan and slowly taper your calories down until you feel comfortable at 1,200 calories.
While we have you covered with what to eat in this diabetes diet meal plan, be sure to implement other healthy habits into your daily routine, like drinking plenty of water and getting in more physical activity (like walking, biking or swimming) to help lower weight and improve blood sugars.
Diagnosed with high blood sugars in pregnancy? Check out our Gestational Diabetes Meal Plan
How to Meal-Prep Your Week of Meals
A little meal prep at the beginning of the week can go a long way to make the week ahead easier.
Prep Zucchini Noodle Bowls with Chicken Sausage & Pesto to have for lunch on Days 2, 3, 4 and 5.
Wash produce and prep what you can ahead of time, like cubing the pineapple and cantaloupe to have throughout the week.
Day 1
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Diabetes Tip: Flavored yogurts are often high in added sugars. Stick to plain yogurt and mix in some juicy fruit, like a sliced peach, to add natural sweetness and flavor. Plus, adding chopped nuts instead of sugar-laden granola gives the crunchy texture we love without the excess sugar.
Breakfast (273 calories, 26 g carbohydrate)
1 cup nonfat plain Greek yogurt 1 1/2 Tbsp. chopped walnuts 1 large peach, sliced
A.M. Snack (64 calories, 15 g carbohydrate)
• 1 cup raspberries
Lunch (313 calories, 39 g carbohydrate)
• 1 serving Egg Salad Avocado Toast
• 1 cup diced pineapple
P.M. Snack (62 calories, 14 g carbohydrate)
• 1 cup blackberries
Dinner (489 calories, 43 g carbohydrate)
1 servingGrilled Lemon-Pepper Salmon in Foil 1 cupBasic Quinoa 1/2 cup sliced cucumber 1/2 cup chopped tomato
Daily Totals: 1,200 calories, 85 g protein, 137 g carbohydrate, 32 g fiber, 40 g fat, 9 g saturated fat, 669 mg sodium
Day 2
6433779.jpg
Diabetes Tip: Exercise helps lower blood sugars by using up the glucose (sugar) in your bloodstream for energy. Even low-impact exercise, like walking, can be super effective. Plus, research shows that we don’t have to exercise for long to reap the benefits. Walking 10 minutes after each meal has been shown to effectively reduce blood sugars. Enjoy a peaceful walk on your own or get a friend or family member to join you!>
Breakfast (291 calories, 31 g carbohydrate)
1 whole-wheat English muffin 1 1/2 Tbsp. natural peanut butter
A.M. Snack (13 calories, 2 g carbohydrate)
• 1/2 cup sugar snap peas
Lunch (386 calories, 43 g carbohydrate)
• 1 serving Zucchini Noodle Bowls with Chicken Sausage & Pesto
• 1 medium peach
P.M. Snack (31 calories, 7 g carbohydrate)
• 1/2 cup blackberries
Dinner (465 calories, 45 g carbohydrate)
1 servingGrilled Ancho Chicken Breasts & Apricot Salsa 1 servingFresh Sweet Corn Salad 1 cup cubed cantaloupe
Meal-Prep Tip: Prepare 2 servings of Blueberry Almond Chia Pudding to have for breakfast on Days 3 and 4
Daily Totals: 1,186 calories, 62 g protein, 128 g carbohydrate, 28 g fiber, 46 g fat, 6 g saturated fat, 1,578 mg sodium
Day 3
6184903.jpg
Diabetes Tip: It’s recommended to reduce intake of red meat, like beef and pork, to keep our hearts healthy. Of course, that doesn’t mean you have to avoid it completely! Aim to limit red meat to once or twice per week. When you do eat it, choose leaner cuts, like the flank steak we use in the Smoky Grilled Flank Steak recipe, to minimize saturated fat.
Breakfast (229 calories, 30 g carbohydrate)
• 1 serving Blueberry Almond Chia Pudding
A.M. Snack (54 calories, 13 g carbohydrate)
• 1 cup cubed cantaloupe
P.M. Snack (58 calories, 15 g carbohydrate)
1 cup sliced cucumber Pinch of black pepper 1/2 cup blueberries
Dinner (494 calories, 41 g carbohydrate)
1 servingSmoky Grilled Flank Steak 2 servingsMacaroni Salad with Creamy Avocado Dressing 1/2 cup diced watermelon
Daily Totals: 1,220 calories, 57 g protein, 143 g carbohydrate, 29 g fiber, 50 g fat, 8 g saturated fat, 1,603 mg sodium
Day 4
6535779.jpg
Diabetes Tip: Chia pudding is the perfect breakfast. It’s easy, high in fiber for stable blood sugars, and a refreshing way to start a hot summer day. Use this basic chia pudding formula so you can mix and match flavors based on what you have in the house.
• 2 celery stalks
Lunch (388 calories, 44 g carbohydrate)
• 2 plums
P.M. Snack (42 calories, 10 g carbohydrate)
• 2/3 cup fresh raspberries
Dinner (516 calories, 38 g carbohydrate)
• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
• 1 serving Grilled Corn on the Cob
Daily Totals: 1,187 calories, 55 g protein, 124 g carbohydrate, 31 g fiber, 54 g fat, 6 g saturated fat, 1,323 mg sodium
Day 5
6569083.jpg
Diabetes Tip: Choose natural peanut butter with just two ingredients-peanuts and salt. More processed peanut butter often has added sugars and hydrogenated fats, which aren’t so good for our hearts.
A.M. Snack (16 calories, 4 g carbohydrate)
1 cup sliced cucumber Pinch of black pepper
P.M. Snack (19 calories, 4 g carbohydrate)
• 3 celery stalks
Dinner (511 calories, 42 g carbohydrate)
• 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
• 1 serving Cucumber, Tomato & Avocado Salad
Daily Totals: 1,223 calories, 60 g protein, 124 g carbohydrate, 28 g fiber, 54 g fat, 9 g saturated fat, 2,263 mg sodium
Day 6
Stetson Chopped Salad
Diabetes Tip: Today’s lunch, the Green Goddess Salad with Chickpeas, is a healthy no-cook meal that’s ready in 15 minutes. Bonus: It has a whopping 12 g of fiber to help keep you full all afternoon while supporting stable blood sugars.
1 cup nonfat plain Greek yogurt 1 1/2 Tbsp. chopped walnuts 1 medium peach, sliced
A.M. Snack (108 calories, 8 g carbohydrate)
1 plum 1 hard-boiled egg
Lunch (334 calories, 47 g carbohydrate)
• 1 serving Green Goddess Salad with Chickpeas
• 2/3 cup diced watermelon
P.M. Snack (132 calories, 11 g carbohydrate)
2/3 cup blackberries 7 walnut halves
Dinner (376 calories, 39 g carbohydrate)
• 1 serving Stetson Chopped Salad
Meal-Prep Tip: Prepare 1 serving of Blueberry Almond Chia Pudding to have for breakfast tomorrow
Daily Totals: 1,224 calories, 68 g protein, 132 g carbohydrate, 30 g fiber, 54 g fat, 9 g saturated fat, 877 mg sodium
Day 7
Greek Turkey Burgers with Spinach, Feta & Tzatziki
Diabetes Tip: Choosing drinks without added sugars, like water, seltzer and unsweetened tea, can make a big difference when it comes to your blood sugars. You may be surprised how packed sweetened drinks are with sugar-a 16-oz. glass of ginger ale has 11 teaspoons of added sugar!
A.M. Snack (37 calories, 7 g carbohydrate)
• 1 red bell pepper, sliced
P.M. Snack (61 calories, 15 g carbohydrate)
Dinner (526 calories, 43 g carbohydrate)
1 servingGreek Turkey Burgers with Spinach, Feta & Tzatziki 1 cup diced watermelon 2 cups mixed greens dressed with 2 tsp. olive oil and 2 tsp. red-wine vinegar
Daily Totals: 1,186 calories, 63 g protein, 143 g carbohydrate, 35 g fiber, 46 g fat, 10 g saturated fat, 1,269 mg sodium
WATCH: How to Make Greek Turkey Burgers with Spinach, Feta & Tzatziki
Don’t Miss!
The Best 30-Day Diabetes Meal Plan How to Protect Your Heart When You Have Diabetes Diabetes Diet Center
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Stetson Chopped Salad
Stetson Chopped Salad
Greek Turkey Burgers with Spinach, Feta & Tzatziki
Greek Turkey Burgers with Spinach, Feta & Tzatziki
- The Best 30-Day Diabetes Meal Plan How to Protect Your Heart When You Have Diabetes Diabetes Diet Center
