One-Pot Coconut Milk Curry with Chickpeas
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
One-Pot Coconut Milk Curry with Chickpeas
One-Pot Coconut Milk Curry with Chickpeas
One-Pot Coconut Milk Curry with Chickpeas
In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.
Although this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight, and included modifications for 1,200 and 2,000 calories a day, depending on your needs.
Read More: The Health Benefits of Eating a Plant-Based Diet and How to Get Started
What to Eat on a Vegan Diabetes Plan
When eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.
BeansLentilsNuts and seedsNatural nut or seed butters (peanut butter, sunflower seed butter, etc.)Fresh or frozen fruits and vegetables, without sugar addedLeafy greens, spinach, kale and chardCruciferous vegetables, like Brussels sprouts, broccoli and cauliflowerBerriesApplesPearsAvocadoOatmealWhole-wheat pastaQuinoaOlive oilEdamameTofuTempehSeitan
See More: Vegan Weekly Meal Plans
How to Meal-Prep Your Week of Meals
Make Vegan Freezer Breakfast Burritos to have for breakfast on Days 3, 5, 6 and 7. Prepare Vegan Burrito Bowls with Cauliflower Rice to have for lunch on Days 2 through 5. Whip up Citrus Vinaigrette to have throughout the week.
Day 1
White Bean & Veggie Salad
Breakfast (262 calories, 40 g carbohydrate)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (129 calories, 9 g carbohydrate)
1 cup edamame, in pods
Lunch (360 calories, 30 g carbohydrate)
1 serving White Bean & Veggie Salad
P.M. Snack (206 calories, 7 g carbohydrate)
¼ cup dry-roasted unsalted almonds
Dinner (543 calories, 46 g carbohydrate)
1 serving Tofu Tacos 2 cups mixed greens 1 serving Citrus Vinaigrette
Daily Totals: 1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium
Make it 1,200 Calories: Change the P.M. snack to 1 medium orange and omit the side salad at dinner.
Make it 2,000 Calories: Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.
Day 2
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette
A.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Lunch (359 calories, 30 g carbohydrate)
1 serving Vegan Burrito Bowls with Cauliflower Rice 1 medium orange
P.M. Snack (272 calories, 10 g carbohydrate)
⅓ cup dry-roasted unsalted almonds
Dinner (415 calories, 44 g carbohydrate)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium
Make it 1,200 Calories: Reduce to 1 cup edamame at the A.M. snack and change the P.M. snack to 1 clementine.
Make it 2,000 Calories: Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 3
Vegan Black Bean Burgers
Breakfast (329 calories, 45 g carbohydrate)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (35 calories, 9 g carbohydrate)
1 clementine
P.M. Snack (193 calories, 13 g carbohydrate)
Dinner (601 calories, 52 g carbohydrate)
1 serving Vegan Black Bean Burgers 2 cups mixed greens 1 serving Citrus Vinaigrette
Daily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced bell pepper, omit the orange at lunch, reduce to 3/4 cup edamame at the P.M. snack and substitute 1/2 cup sliced cucumber for the side salad at dinner.
Make it 2,000 Calories: Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.
Day 4
containers of vegan burrito bowls with cauliflower rice
A.M. Snack (272 calories, 10 g carbohydrate)
Dinner (414 calories, 44 g carbohydrate)
1 serving Quinoa Avocado Salad
Daily Totals: 1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and reduce to 1 cup edamame at the P.M. snack.
Make it 2,000 Calories: Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.
Day 5
1 serving Vegan Freezer Breakfast Burritos
Dinner (461 calories, 34 g carbohydrate)
1 serving One-Pot Coconut Milk Curry with Chickpeas 2 cups mixed greens 1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve two servings One-Pot Coconut Milk Curry with Chickpeas to have for lunch on Days 6 & 7.
Daily Totals: 1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and change the P.M. snack to 1 medium orange.
Make it 2,000 Calories: Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.
Day 6
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Lunch (347 calories, 38 g carbohydrate)
1 serving One-Pot Coconut Milk Curry with Chickpeas 1 clementine
P.M. Snack (116 calories, 4 g carbohydrate)
15 dry-roasted unsalted almonds
Dinner (501 calories, 47 g carbohydrate)
1 serving Quinoa, Avocado & Chickpea Salad Over Mixed Greens
Daily Totals: 1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/2 cup sliced cucumber.
Make it 2,000 Calories: Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.
Day 7
Thai Spaghetti Squash with Peanut Sauce
P.M. Snack (200 calories, 28 g carbohydrate)
1 medium apple 1 Tbsp. natural peanut butter
Dinner (419 calories, 33 g carbohydrate)
1 serving Thai Spaghetti Squash with Peanut Sauce
Daily Totals: 1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the peanut butter at the P.M. snack.
Make it 2,000 Calories: Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
White Bean & Veggie Salad
White Bean & Veggie Salad
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette
Vegan Black Bean Burgers
Vegan Black Bean Burgers
containers of vegan burrito bowls with cauliflower rice
containers of vegan burrito bowls with cauliflower rice
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Thai Spaghetti Squash with Peanut Sauce
Thai Spaghetti Squash with Peanut Sauce
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
` just tell me what to eat logo View Series
7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
just tell me what to eat logo View Series
just tell me what to eat logo
View Series
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