• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Strong

Healthy Life With Diabetes

  • Home
  • Diabetes
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Prediabetes
    • Diabetes Devices
    • Diabetes Products
    • Diabetes Medication
    • Diabetes Complications
    • Mental Health
  • Diet
    • Meal Plans
    • Low Carb Foods
  • Exercise
    • Workout Videos
    • The Fit With Diabetes eBook
  • Recipes
    • The Diabetes Strong Cookbook
  • Diabetes Coaching
  • About

Home » Diet » Meal Plans » Healthy With Diabetes Meal Plan #4

Christel OerumBy Christel Oerum on January 27, 2019
Meal Plans

Healthy With Diabetes Meal Plan #4

This is the fourth, and final, meal plan in the Fit With Diabetes Challenge. But that doesn’t mean the healthy eating stops here. I hope you will continue meal planning after the challenge is over and you can always look for inspiration in my meal plan archive.

Healthy with diabetes meal plan 4

The meal plans are meant to make life simpler for you. If something doesn’t work for you, change it. If you don’t have time to cook chicken every 3-4 days, buy a rotisserie chicken or have your local market cook the chicken for you. If you don’t have time to chop veggies or throw a garden salad together, buy a mixed greens salad (just toss the dressing, those are usually calorie bombs).

If you are on a budget, shop for what’s in season, and buy in bulk when you find good discounts. You don’t have to eat expensive food to be healthy!

How to find your calorie need

If you already know how many calories you need to reach your goal, you can skip the next section and go straight to the meal plan.

CLICK HERE TO SKIP TO THE MEAL PLAN

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 (but no less than 1,200 per day). This should lead to a steady and healthy weight loss.

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

The Healthy With Diabetes meal plan

Now that you know how to calculate your daily calorie need, you are ready to create a healthy diabetes meal plan. Well, I say create, but you can really just use the plan in this post as it is. I have already calculated all the macronutrients (calories, carbs, protein, and fat), so you just need to choose the calorie level that is right for you.

The example below is for a 1,600 calorie/day plan, but you can download the meal plan as a PDF with many different calorie levels. The download also includes a version with grams instead of ounces for my international friends.

This meal plan has a calorie split of 30% carbs, 40% protein, and 30% fat, which is what I generally recommend for weight loss (you can read “How to Lose Weight When You Live with Diabetes” for more details).

If your goal is to build muscle, I recommend that you increase the carbs to 35-40% of your daily calories and decrease the fat to 20-25%. 

I know that healthy nutrition (and especially how many carbs to eat) is a topic that causes a great deal of discussion in the diabetes community. I make no claim that my approach is the best or only way to do it, but it’s what works for me and the clients I work with. If you are doing something different that works for you, then definitely keep doing it!

This is a 1,600-calorie example. You can download a PDF with other calorie levels and a shopping list here.

Meal 1 – Cinnamon swirl protein cake

  • 0.9 oz. oats
  • 1.3 oz. vanilla protein powder (I used Met-Rx Vanilla)
  • 2.1 oz. liquid egg whites
  • ½ cup water
  • 2.5 tsp. Stevia
  • 0.5 tsp. cinnamon

Instructions: See how to make this recipe here: Cinnamon swirl protein cake

Nutrients: 266 calories, 41 g protein, 21 g carbs, 3 g fat

Cinnamon Swirl Protein Cake

Meal 2 – Marinated chicken & cheese sandwich

  • 2.7 oz. chicken breast (marinated or plain)
  • 1.3 oz. low-fat mozzarella
  • ½ Ezekiel muffin (or other low-carb bread)
  • 1 tsp. balsamic vinegar
  • ½ tsp. soy sauce
  • ½ tsp. paprika
  • salt & pepper
  • cooking spray

Instructions: Mix balsamic vinegar, soy sauce, paprika, salt and pepper in a Ziploc bag or container. Let the chicken marinate for an hour or more. Fire up the grill or coat a pan with cooking spray and cook chicken until fully cooked (will depend on the thickness of the chicken).

Toast the Ezekiel muffin and serve with sliced chicken and cheese.

Nutrients: 263 calories, 31 g protein, 16 g carbs, 8 g fat

Marinated chicken sandwich

Meal 3 – Beef fajitas and sweet potato

  • 4 oz. beef stir-fry strips
  • 0.9 oz. yellow onion
  • 3 oz. red and yellow bell pepper
  • ¼ medium red onion
  • ½ red bell pepper
  • ½ yellow bell pepper
  • 2.7 oz. avocado
  • 2.7 oz. sweet potato
  • 1/8 tsp. cumin
  • 1/8 tsp. chili powder
  • Splash of oil
  • Salt & pepper
  • Juice of half a ¼ lime
  • Freshly chopped coriander (also called cilantro)

Instructions: See how to make the fajitas here: Beef fajitas

Boil the sweet potato 10-12 minutes or bake for 45 minutes at 425 degrees. Serve with the beef fajitas.

Pro tip #1: Although you can cook a single serving, why not cook up a whole batch of fajitas and you’ll have lunch for several days

Pro tip #2: If you skip the sweet potatoes, this meal only has 14 g of carbs

Nutrients: 352 calories, 27 g protein, 30 g carbs, 14 g fat

Beef Fajitas

Meal 4 – Edamame

  • 3 oz. edamame beans (shelled)
  • salt (optional)

Instructions: Serve cold or warm, salted or unsalted.

Nutrients: 213 calories, 21 g protein, 14 g carbs, 8 g fat

Edamame

Meal 5 – Shrimp skewers over lentil salad

  • 4 oz. shrimp, deveined and shell removed – tail on
  • 1.3 oz. Greek plain yogurt
  • ¼ tsp. chili paste
  • ¼ tbsp. lime juice
  • 3.3 oz. cooked lentils
  • 3 oz. tomato
  • 1 oz. green onions
  • 1 tbsp. lemon juice
  • 1 tbsp. chopped parsley
  • 1 ¼ tsp. olive oil
  • Salt and pepper

Instructions: See how to make the shrimp and dressing here: Grilled shrimp skewers.

For the lentil salad, place your cold lentils in a bowl and add lemon juice. Wash and chop tomato and green onions, and mix with lentils. Add olive oil, chopped parsley, salt, and pepper and mix it all together.

Serve the shrimp on the bed of lentils.

Pro tip: Before cooking your lentils, rinse them thoroughly in cold water. Always cook the lentils on low heat to avoid them becoming mushy and NEVER salt the lentils before they are fully cooked.

Nutrients: 314 calories, 36 g protein, 26 g carbs, 8 g fat

Shrimp skewers

Meal 6 – Greek yogurt with berries and almonds

  • 4 oz. low-fat Greek yogurt (plain)
  • 0.7 oz. strawberries
  • 0.7 oz. almonds
  • Stevia (optional)

Instructions: Mix a little Stevia into the yogurt and sprinkle chopped almonds and strawberry slices on top.

Nutrients: 196 calories, 19 g protein, 8 g carbs, 10 g fat

Greek yogurt with strawberries

 Daily totals:  1,605 calories, 177 g protein, 116 g carbs, and 50 g fat.

Changing up the plan

I like to eat the same foods for several days in a row with only minor changes and then change the plan every week or so. I would suggest that you follow this plan for a week and then start on the next plan (which I will post in a week from now). You can also go back and follow my one of my other meal plans for another week.

Click here to download the meal plan as a PDF.

Success! Now check your email to download the eBook chapter.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit
  • Facebook 51
  • Twitter
  • Email

Categories: Meal Plans

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum
Previous Post: « Diabetes, Self-Care and Self-Love
Next Post: What to Do When the Weight Won’t Budge »

Reader Interactions

Comments

  1. AvatarBonnie Dailey says

    March 11, 2019 at 11:29 am

    I am new to here and have a question about changing items. I am allergic to all types of beans, peas, etc. Puts me straight into an IBS attack. What can these be switched out with?

    Reply
    • Christel OerumChristel Oerum says

      March 11, 2019 at 7:38 pm

      Welcome!
      I’d recommend you just try to replace the items you are allergic to with things that sort of match the macronutrients. So, for example, I guess you can’t do Edamame? Edamame had 213 calories, 21 g protein, 14 g carbs, 8 g fat. An example could be 4 slices of turkey deli meat, a slice of provolone on a rice cake

      Reply
  2. AvatarDaniel Condon says

    January 29, 2019 at 8:33 am

    I made the cinnamon swirl protein cake this morning. It came out excellent. Thank you for the recipe!

    Reply
  3. Avatarlara says

    January 3, 2018 at 7:36 pm

    I am in love with this site and what you are doing!!! Wow…such amazing advice, meal plans and practical, easy to follow guides on everything Type 1 related! I am in the process of planning my new years meal plan and am so excited! thank you, thank you!

    Reply
    • Christel OerumChristel Oerum says

      January 4, 2018 at 10:43 am

      Thank you, Lara, for taking the time to write a note. Much appreciated, and so happy you like what we do

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Popular Articles

What are normal blood sugar levels?

What are Normal Blood Sugar Levels?

How Natural & Artificial Sweeteners Affect Blood Sugar

The Best Sweeteners for People with Diabetes

How to lower your A1c

How to Lower Your A1c: The Complete Guide

How to cook chicken breast

How to Bake Chicken Breast in the Oven (So It’s Always Juicy)

How to Avoid High Morning Blood Sugars

How to Avoid High Morning Blood Sugar

Diabetes meal plan

7 -Day Diabetes Meal Plan (with Printable Grocery List)

Footer

Follow Us on Social Media

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Home
  • About Us
  • Contact
  • Advertise
  • Disclosures
  • Media
  • Privacy Policy
  • Terms of Service
  • Editorial Policy
  • Advertisement Policy

© 2015 – 2020 Diabetes Strong. All right reserved. Diabetes Strong does not provide medical advice, diagnosis or treatment. GET ADDITIONAL INFORMATION.