Wednesday, July 17, 2024

14 Day Diabetic Meal Plan

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Making The Parsley And Mustard Vinaigrette

Durga Puja Special Recipe: | Bengali Recipe |Easy Veg Dinner Recipe| Diabetic recipes

A classic salad nicoise features a simple vinaigrette, but spicing up the dressing just a little bit adds a completely new level of tastiness to the salad!

The vinaigrette in this recipe is my favorite to serve with salad nicoise. Its very easy to make and bursting with flavor.

The parsley soaks up so much of the oil and vinegar that the vinaigrette gets a thick, almost creamy consistency that sticks to the tuna and salad. In my opinion, it really makes the salad.

List Of Foods That Needs To Be Avoided

The best diet for diabetics Processed and refined foods

As youre looking for the best diet for diabetics, you must avoid certain food items high in salt, sugar, and fat.

Food items like chocolates, ice cream, biscuits, and sugary beverages must be avoided.

All these options are high in calories and further lead to a spike in your blood sugar levels.

Besides, they come loaded with all the unwanted calories and healthy saturated fats, which are unsuitable for your heart health.

Benefits Of A Diabetes Meal Plan

By mapping out what foods you are eating at each meal, along with portion sizes, calories, and carbohydrates, you can see at a glance what foods work together for breakfast, lunch, dinner, and a snack.

Some doctors may recommend eating up to six smaller meals a day, depending on other conditions that you may have. If you need to lose weight, your meal plan may provide between 1,200 and 1,600 calories per day.

Benefits of sticking to your type 2 diabetes meal plan include:

  • Glucose control

  • Lower need for diabetic medication

  • Reduced risk of heart conditions like high blood pressure

  • Reduced risk of high cholesterol

You can include in your diet any food under 20 calories a serving and less than 5g carbs per serving . Pay attention to what constitutes a serving size for any free food.

Read Also: Main Line Health Diabetes Management Nutrition Center

Choosing Nicoise Salad Ingredients

The great thing about this salad is that you can add whatever veggies you like to make it fit your meal plan.

Most salad nicoise recipes include potatoes, but I left them out to reduce the carbs. As a result, this huge salad only has 400 calories and 18.5 grams of carbs. It also packs a whopping 39 grams of protein. Thats perfect for a healthy meal!

You can use almost any leafy salad if you want to swap out the spinach. The only salad types I would avoid are the bitter ones like arugula or radicchio, which would overpower the more subtle tuna and parsley flavors.

Dont have tuna on hand? I have also used chicken or beef strips instead. Theyre a delicious variation on this recipe.

The only thing I never leave out is the boiled egg. You just have to have egg in a salad nicoise!

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  • Fatty fish such as salmon, mackerel, trout, and tuna are packed with omega-3 fatty acids, which may help reduce the risk of heart disease and inflammation. The American Diabetes Association Standards of Medical Care recommends eating fish twice a week for people with diabetes
  • Lean poultry such as skinless chicken is versatile, flavorful, and healthy. Try replacing hamburger meat with ground turkey for favorites like burgers and meatloaf
  • Legumes such as kidney, black, and pinto beans have fiber, magnesium, and potassium. Beans may be higher in carbs than meat but offer as much protein, minus the saturated fat

Whole grains and starches:

  • Sweet potatoes can be used like regular potatoes but are full of vitamins. Try baked sweet potato fries, mashed sweet potatoes, or even a vinegar-based sweet potato salad
  • Brown rice is versatile and delicious
  • Quinoa is a great source of fiber and can be used as a side, in salads, or as the base of a bowl
  • Barley and faro are two ancient grains full of B vitamins, iron, and folate

However, dont feel pressured to balance your plate with bland options you arent excited to eat.

Meals should include foods that are enjoyed, says Casey. Healthy eating does not need to be complicated or boring consider new and creative ways to reimagine old favorites.

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Points To Ponder Before Getting Started With A 1400 Calorie Diet Plan For Diabetics

Planning your meals

Once you are about to plan your meals around this 1400 calorie diet plan for diabetics, try to go mostly for non-starchy vegetables. This way, you can put a tab on your daily calories while also limiting down your carbs and fat intake.

Consuming the right forms of carbohydrates

Being a diabetic, you must know that carbohydrate is your best friend and also the biggest enemy. This is where monitoring your carbs intake is quite important. Go for food options that are rich in fibers along with carbs like sweet potatoes, starchy vegetables, strawberries, and so on.

While you do that, do consult your dietician or physician as the dietary pattern varies according to your age, weight, and other factors.

Adequate protein intake

Besides keeping a tab on your carbs intake, you also need to pay focus on bringing adequate proteins on your platter.

Apart from helping you in building lean muscles, protein helps in boosting the immunity and healing process in humans.

Bringing the right kinds of fats

When choosing fats during the 1400 calorie diet plan for diabetics, you have to go for unsaturated fats like vegetable oils, nuts, avocado, seeds, and fatty fish like sardines.

Weekly Sample 1400 Calorie Diet Plan For Diabetics

Day 1.

1400 calorie diet plan for diabetics Pistachios

Breakfast- 1 serving of bagel avocado toast with ½ cup of blueberries and ½ cup of non-fat Greek yogurt

Snack- Pistachios

Lunch- 1 serving of veggies and hummus sandwich

Snack- 1 medium apple with sprinkled cinnamon

Dinner- 2 servings of slow cooker vegetable soup with 4 tbsp of shredded parmesan cheese with 2 slices of whole wheat bread, toasted with 2 tbsp of olive oil

Total calories for the day-1389

Day 2.

1400 calorie diet plan for diabetics Cinnamon roll overnight oats

Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries

Snack- 1 medium-sized plum

Lunch- 1 serving of chipotle-lime cauliflower taco bowls

Snack- 2 oranges

Dinner- 2 servings of chicken sausage and peppers with ½ cup cooked brown rice with 2 tbsp of olive oil dressing and 2 cups of mixed green salad

Total calories for the day-1379

Day 3.

1400 calorie diet plan for diabetics Cherries

Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp pecans and ½ cup raspberries

Snack- Cherries

Lunch- 1 serving of chipotle-lime cauliflower taco bowls

Snack- 1 medium apple with sprinkled cinnamon

Dinner- 2 servings of lentils and roasted vegetable salad topped with 2 tbsp olive oil and ½ cup croutons

Total calories for the day-1407

Day 4.

1400 calorie diet plan for diabetics Lemon herb salmon

Breakfast- 1 serving of cinnamon roll overnight oats with 2 tbsp chopped pecans and ½ cup raspberries

Snack- Cherries

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Nutrients For Diabetics To Think About When Meal Planning

When meal planning, it’s always a great idea to plan your meals around non-starchy vegetables. This method will help to improve your nutrition and reduce your intake of excess calories, carbohydrates, and fat.

A wonderful method to use is called the plate method. The plate method consists of making one-half of your plate non-starchy vegetables, such as salad, broccoli, peppers, etc. One-fourth of your plate should be dedicated to nutrient-dense carbohydrates, such as brown rice, quinoa, faro, beans, sweet potato, etc. And lastly, the last fourth of your plate may contain a lean protein, such as chicken, fish, lean beef, or tofu.

Understanding the best quality sources of carbohydrates, protein, and fat will help you to keep full and improve your blood sugar control.


Carbohydrates are the bodies’ main source of energy and the nutrient that impacts blood sugar the most. People with diabetes need to monitor their carbohydrate intake because excess carbohydrates, particularly in the form of white, refined, processed, and sugary foods can elevate blood sugars and triglycerides and result in weight gain. When thinking about carbohydrates, you’ll want to think about portions as well as type.


Adequate protein intake is important for boosting immunity, wound healing, muscle recovery, and has satiating power. When eating a calorie-controlled diet, it’s important to choose lean protein . Protein contains 4 calories per gram, the same as carbohydrates.

How To Find Your Daily Calorie Need

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We all have different calorie needs. Your daily calorie need depends on your size, fitness level, daily activity, gender, etc.

When you are creating a healthy diabetes meal plan, your first step should therefore always be to calculate your calorie equilibrium, or how many calories you need each day to maintain your current weight.

You can learn exactly how to find your calorie equilibrium with 5 easy steps in this post: How to Find Your Daily Calorie Need.

Once you know your calorie equilibrium, you can adjust your daily calories up or down to meet your goals. If your goal is to lose weight, I recommend that you eat up to 500 calories less than your equilibrium each day . This should lead to a steady and healthy weight loss.

If you want to build more muscle mass , start by eating 300-500 calories more than your equilibrium each day and see what happens. If you find that you are putting on a little too much fat, decrease your calories slightly.

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Dining Out When Managing Type 2 Diabetes

It can seem tough to navigate a menu when youre eating out, but its not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.

Have an appetizer before you leave. Its tempting to save up calories throughout the day to help plan for a night out, but that approach can backfire. Youll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. This can help decrease hunger and prevent overeating, she says.

Visualize your plate. Ideally, your plate should look very similar to the way it does at home with a couple of small tweaks: ½ nonstarchy vegetables , ¼ lean protein, and ¼ whole grains. You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat, says Palinski-Wade.

Sip smart. Alcohol stokes your appetite, so if you do have alcohol , do so near the end of the meal. Limit it to one glass.

Brown Rice And Other Whole Grains

Rice is a staple food for many. However, for a diabetes-friendly 2,000 calorie meal, opting for brown/black/red rice instead of white rice is the best option. That is primarily because brown rice has a low glycemic index and is the typical whole grain rice. That makes it the best alternative. One hundred grams of long-grain brown rice offers 111 calories.

Research suggests that the substitution of whole grains, including brown rice, for white rice can lower the risk of type 2 diabetes. Hence, whole grains are a healthy choice, not just for diabetes but also general health maintenance.

If you have diabetes, whole grains like oats, quinoa, millet, and barley are usually better meal options. Unlike refined carbohydrates, they do not affect blood glucose levels quickly. However, be mindful of your portion sizes to keep total calories in check. If you follow a gluten-free diet, there are plenty of gluten-free whole grains like buckwheat.

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How To Use The Meal Plan

This is a 1600-calorie meal plan that can be adjusted to whatever number of daily calories you choose.

The meal plan has 3 main meals and 2 snacks per day and it tells you how many calories and carbohydrates are in each meal and snack.

If you need to adjust the calories, start by adding or removing a snack. If that isnt enough to reach your calorie goal, adjust the servings of one or more main meals.

Vegetables are included as a separate line for each day but its recommended to split them up so you eat some vegetables with each main meal . Vegetables are also great for grazing on throughout the day to keep hunger at bay.

Vegetables in this plan mean low-carb veggies like salad, broccoli, cucumber, etc. NOT carbs like beans, potatoes, etc. You can see a list of great low-carb veggies at the end of this post.

You can download a day-by-day overview of the meal plan HERE and print it and hang it on your fridge so you always know what to eat next.

Carrot Methi Subzi Diet Plan


An uncommon but healthy combination carrots are abundant in vitamin A whereas methi has lots of calcium and iron. Moreover, this dish can go very well with steaming hot phulkas and curds and serves 4 people.



  • Firstly, heat the oil in a nonstick pan and add the cumin seeds.
  • Once they crackle, then add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
  • Add the fenugreek leaves and sauté for another 2 minutes.
  • Next, add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them well.
  • Finally, cover and cook the mixture over a slow flame until all the moisture has evaporated and the carrots are tender.
  • Serve the dish hot.
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    Why Nutrition Is Important On A Diabetic Meal Plan

    Nutrition is important on a diabetic meal plan because of the strong connection between food choices and blood sugar response. What you eat doesnt cause diabetes. However, diabetes affects how your body uses glucose, which is your main source of energy and comes from the food you eat.

    Though theres no one type of diabetic meal plan, most plans aim to control the number of carbohydrates you get at each meal and snack. Carbohydrates come from many types of foods, including grains, fruits, starchy vegetables, and dairy foods like milk and yogurt. Foods with added sugar are also a source of carbs.

    Carbohydrates break down into glucose. Controlling the number of carbs you eat throughout the day helps maintain blood glucose levels. The amount of carbs you consume at each meal or snack depends on your specific tastes and lifestyle.

    Keep in mind that this eating plan is designed for those with type 2 diabetes and is to be used alongside your medication. It is important to work with your healthcare provider or a registered dietitian for individual guidance and to develop a meal plan that meets your nutrition needs.

    Calorie Diet Plan For Diabetics

    Ever imagined a 1400 calorie diet plan for diabetics that can easily fulfill your daily nutritional requirements without going hard on your sugar levels?

    Well, if you havent, we are about to reveal that long-hidden secret diet plan that is a blessing for all the diabetics out there.

    If you are a foodie, a diagnosis of type-2 diabetes may feel like an end of the world to you. Its more about eating the right kind of food to keep your blood sugars and glucose levels in check.

    On the other side, if you are looking to lose some good weight during the same situation, this 1400 calorie diet plan for diabetics can certainly help.

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    What Is A 2000

    Do not call the 2,000 calorie meal plan a diet because it is too different. The objective was to use the mentioned calorie requirement value to eat healthier. The 2,000-calorie meal plan was born after averaging how many calories men and women require every day. For instance, men reported consuming between 2,000 and 3,000 calories daily, and women reported between 1,600 and 2,200 calories daily. So, yes, its a loosely averaged meal plan to keep you on track.

    In a 2000 calorie diabetic meal plan, you consume nothing more than 2000 calories through food each day. Each day of the plan is a balance of macro and micronutrients. What matters most is that it provides enough calories to keep you going all day long.

    Burning more calories than you consume leads to a calorie deficit. As a result, it stimulates weight loss, which is suitable for obese diabetics.

    Diabetes Diet Foods To Avoid


    Saturated Fats: Saturated fat raises your blood cholesterol. You can find it in high-fat animal protein like bacon and sausage, high-fat dairy like butter, full-fat cheese, and ice cream, plus coconut oil and chicken skin.

    Trans Fats: Also called hydrogenated or partially hydrogenated oil, trans fats are liquid oils that become a solid fat. Ingredients like stick margarines and shortening contain trans fats, as do processed foods like some chips, cookies, and fast food French fries.

    Cholesterol: Your cholesterol count is made up of the natural cholesterol in your blood, plus the cholesterol that comes from food. Watch out for high-fat dairy and high-fat animal products, plus egg yolks, liver, and other organ meats.

    Sodium: Donât forget to watch salt, too. That’s part of healthy eating with diabetes. Eating less sodium has been shown to help prevent and treat high blood pressure. Read labels and choose foods that are low in sodium. Learn more about reading food labels and grocery shopping with diabetes.

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    The Need To Plan Your Meals In Diabetes

    A person with diabetes must regularly monitor their diets to keep blood glucose levels under control. Scheduling and following a consistent meal plan is also necessary for preventing complications. Dieticians advise a 2,000 calorie meal plan for healthy diabetic men who dont need to lose weight. It is especially valid for diabetic adults who are physically active and are not obese.

    A 2,000 calorie meal plan with a good amount of proteins can control the blood sugar spike in diabetic patients. In addition, it works to reverse the side effects of diabetes. However, since diabetes is a lifestyle health condition, a diet or meal plan does guarantee a complete cure. You can also try the 1500 and 1200 calorie versions, but choose the best calorie goal that suits your needs.

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