Balanced eating is important to staying healthy if you have diabetes. In this 7-day diabetes meal plan we include recipes using a nutritious balance of complex carbs, lean protein, heart-healthy fats and a lot of veggies. What you won’t notice is refined carbohydrates (think white bread and white rice), added sugars, saturated fats and sodium in massive amounts–things that may negatively impact your health if you eat a great deal, particularly if you have diabetes.
These dinner recipes are simple and tasty meals the entire family can enjoy, with or without diabetes. Each meal within this plan includes 2-3 carb servings (that is 30-45 grams of carbs), to help keep blood glucose in check. Based upon your individual nutrition needs, you may need more carbohydrates at dinnertime. Browse our other tasty diabetes-friendly dinner and side dish recipes for much more delicious dinner ideas that function if you have diabetes.
Total carbohydrates: 44 g, or 3 carb servings
Cashew-Cilantro Pesto with Veggie Noodles: Fast use a vegetable peeler transforms colorful vegetables into noodles for this refreshing and hot Asian-inspired dish. To amp up the protein material and provide this dish more staying power, add 1/2 cup edamame.
Total carbohydrates: 36 gram, or 2 1/2 carb servings
Total carbohydrates: 45 g, or 3 carb servings
Salmon Alfredo: A cheesy sauce, lower in calories and sodium than a loaf, coats the salmon, broccoli and pasta in this fast and easy 30-minute meal. Serving the salmon alongside the garlicky Massaged Kale Salad makes for a satisfying veggie-packed dinner.
Total carbohydrates: 32 gram, or two carb servings
French Beef Stew au Pistou: This classic one-pot beef stew is full of produce–berries, carrots, potatoes, zucchini, green beans and spinach–so you may have a large serving (2 cups!) , without needing to worry about a lot of carbohydrates or calories. Topped with a cheesy pesto sauce, this refreshing dinner is yummy and satisfying. If you don’t need to create your own pesto, a premade choice will do the job just fine–only choose the brand with the least amount of sodium.
Total carbohydrates: 35 gram, or 2 1/2 carb servings
Total carbohydrates: 34 gram, or 2 1/2 carb servings
Easy Chicken Cacciatore: fresh veggies and herbs spice this up tasty one-pot chicken that is super-easy to prepare. Simmering the chicken and vegetables together until tender creates a deeply flavored dish that is even better the next day as leftovers.
Total carbohydrates: 30 gram, or two carb servings
By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor