Sample Meal Plan

Controlling Blood Glucose Levels

Below you will find a sample meal plan. Your physician or Diabetes Educator will be able to provide you with many more options and suggestions, but this will help you understand the framework for healthy eating. You can also download a full week's worth of meal plans specifically formulated for your weight by filling out the form provided.

Breakfast

1 cup whole grain cereal
1 cup nonfat or 1% milk
1 small piece of fruit

Or

1 small orange
2 slices whole wheat toast
1 poached egg
1 tsp. margarine

Lunch

Sandwich made with:

  • 2 slices whole wheat bread
  • 2 slices turkey
  • 1 tsp. mayonnaise
  • Lettuce, tomato slices

1 single serving baked chips
1 small apple
No-calorie beverage of choice

Or

1 cup soup and 2 crackers
1/2 sandwich
2 small cookies
1 small piece of fruit

Dinner

Grilled chicken breast
1 cup cooked rice
Green beans
Salad with low-calorie dressing
Sugar-free gelatin
No-calorie beverage of choice

Or

1 medium sweet potato
with 1 tsp. margarine
Steamed broccoli
Salad with low-calorie dressing
1/2 cup low-fat frozen yogurt

Snacks Mid-afternoon:

3-4 cups light popcorn
1 small piece of fresh fruit

Or Before bed:

1 cup nonfat or 1% milk
3 graham cracker squares


Download a Free Customized Meal Plan