If you have type 2 diabetes, you have likely been told that weight loss may help improve your blood sugar levels. Whether you’re newly diagnosed or have been living with diabetes for a while, it can be overwhelming to know where to begin and what to focus on. Fortunately, this dietitian-made meal plan can help. In this seven-day diabetes meal plan for weight loss, we map out a week of lower-calorie meals and snacks rich in fiber and protein to support healthy blood sugar levels and help with weight loss. You’ll find three different calorie levels to choose from and meal-prep tips to simplify the routine. Whether you currently have type 2 diabetes or prediabetes or are looking to reduce your risk, this meal plan can work for most people.

Why This Meal Plan Is Great for You

We include high-fiber and whole-grain carbohydrates and spread them throughout the day to help keep your blood sugar levels steady. Each day provides about 37% of calories from carbohydrates, which the American Diabetes Association designates as a low-carbohydrate meal pattern. Because carbohydrates can raise blood sugar levels, you may feel like you need to completely cut them out of your routine to successfully manage your diabetes. But that’s not sustainable or necessary for most people. Remember, carbohydrates are just one piece of the blood sugar puzzle. Reducing your intake of carbohydrates, especially from refined grains and added sugar, and prioritizing nonstarchy vegetables, healthy fats and protein can help support healthy blood sugar levels. 

In this plan, each day provides an average of 96 grams of protein and 32 grams of fiber. Protein and fiber are two nutrients that are digested slowly and can help reduce spikes in blood sugar levels. As a bonus, these two nutrients can also help you feel full for longer, even if you’re eating fewer calories, making them particularly helpful for weight loss. If you have type 2 diabetes or elevated blood sugar levels, losing weight may help improve blood sugar (glucose) levels and reduce insulin resistance, which can slow the progression of diabetes.

We set this reduced-calorie plan at 1,500 calories per day, which can promote weight loss for many people. For those with higher calorie needs, we included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (326 calories, 26g carbs)

A.M. Snack (131 calories, 35g carbs)

Lunch (378 calories, 25g carbs)

P.M. Snack (164 calories, 21g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Dinner (489 calories, 34g carbs)

Daily Totals: 1,488 calories, 63g fat, 16g saturated fat, 96g protein, 141g carbohydrate, 28g fiber, 2,288mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 2 Tbsp. chopped walnuts to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. chopped walnuts to P.M. snack and add 1 cup edamame, in pods, as an evening snack.

Day 2

Breakfast (401 calories, 33g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries
• 1 serving Cinnamon-Toasted Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (122 calories, 15g carbs)

Lunch (436 calories, 30g carbs)

P.M. Snack (195 calories, 33g carbs)

• 1 medium apple
• ½ cup edamame, in pods

Dinner (338 calories, 29g carbs)

Daily Totals: 1,492 calories, 65g fat, 14g saturated fat, 96g protein, 140g carbohydrate, 36g fiber, 1,441mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds with 1 cup blueberries as an evening snack.

Make it 2,000 calories: Increase to 1½ cups edamame, in pods, at P.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 cup blueberries as an evening snack.

Day 3

Breakfast (401 calories, 33g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries
• 1 serving Cinnamon-Toasted Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (122 calories, 15g carbs)

Lunch (436 calories, 30g carbs)

P.M. Snack (124 calories, 14g carbs)

• ½ cup unsalted low-fat cottage cheese
• ½ cup blueberries

Dinner (406 calories, 38g carbs)

Daily Totals: 1,489 calories, 71g fat, 14g saturated fat, 94g protein, 129g carbohydrate, 28g fiber, 1,283mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 4

Breakfast (401 calories, 33g carbs)

• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blackberries
• 1 serving Cinnamon-Toasted Oats
• 2 Tbsp. chopped walnuts

A.M. Snack (62 calories, 15g carbs)

Lunch (433 calories, 30g carbs)

P.M. Snack (63 calories, 16g carbs)

Dinner (529 calories, 40g carbs)

Daily Totals: 1,488 calories, 68g fat, 11g saturated fat, 95g protein, 134g carbohydrate, 31g fiber, 1,232mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ½ cup unsalted low-fat cottage cheese to P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and ½ cup unsalted low-fat cottage cheese to P.M. snack and add 1 cup edamame, in pods, as an evening snack.

Day 5

Breakfast (294 calories, 28g carbs)

A.M. Snack (122 calories, 15g carbs)

Lunch (436 calories, 30g carbs)

P.M. Snack (164 calories, 21g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries

Dinner (469 calories, 28g carbs)

Daily Totals: 1,485 calories, 67g fat, 14g saturated fat, 105g protein, 122g carbohydrate, 32g fiber, 1,715mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 6

Breakfast (294 calories, 28g carbs)

A.M. Snack (95 calories, 25g carbs)

Lunch (390 calories, 42g carbs)

P.M. Snack (211 calories, 22g carbs)

• ¾ cup nonfat plain strained Greek-style yogurt
• 1 cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (509 calories, 34g carbs)

Daily Totals: 1,499 calories, 60g fat, 12g saturated fat, 98g protein, 151g carbohydrate, 30g fiber, 1,621mg sodium.

Make it 1,800 calories: Add 2 Tbsp. almond butter to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack, increase to 3 Tbsp. chopped walnuts at P.M. snack, and add 1 cup edamame, in pods, as an evening snack.

Day 7

Breakfast (409 calories, 28g carbs)

A.M. Snack (122 calories, 15g carbs)

Lunch (390 calories, 42g carbs)

P.M. Snack (62 calories, 15g carbs)

Dinner (535 calories, 25g carbs)

Daily Totals: 1,518 calories, 79g fat, 16g saturated fat, 85g protein, 125g carbohydrate, 36g fiber, 1,650mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

How to Meal-Prep Your Week of Meals:

1. Make Cinnamon-Toasted Oats to have for breakfast throughout the week.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5.

Foods to Focus On:

• Fish and seafood
• Poultry
• Lean meat
• Legumes
• Eggs
• Soy, such as tofu and edamame
• Dairy, including cottage cheese, Greek yogurt and kefir
• Nuts and seeds
• Whole grains
• Fruits, especially high-fiber fruits such as berries, apples and pears
• Vegetables
• Avocado
• Olive oil
• Herbs and spices

How Many Carbohydrates Should I Eat per Day?

Because carbohydrates can raise your blood sugar levels, many people want to know how much they should eat per day. Unfortunately, there’s no magic number. How many carbohydrates you need depends on many factors, including body size and activity level. Working with a registered dietitian or certified diabetes educator is a great way to determine individual carbohydrate needs. Keeping a food diary and tracking how your blood sugar levels react to each meal and snack can also be helpful. And remember, carbohydrates are just one piece of the puzzle. Other strategies, like eating more protein and fiber and being physically active, can help manage your diabetes.