Monitor the health of your community here

Type 2 Diabetes Menu Meal Plan

When planning meals to manage Type 2 diabetes, it's important to make your selection from healthy foods that will keep blood sugar stable and within a healthy range. Quantity is also an important consideration, according to the American Diabetes Association 124. Half your plate at each meal should be filled with non-starchy vegetables, a quarter with whole grains or starchy foods, and the remaining quarter should be filled with protein 5.

Breakfast Boosts

To get your day off to a good start, poach two eggs. Sautee two cups of spinach and mushrooms, then follow it up with a small piece of fruit. Add a small tub of yogurt if you need a little extra to feel full -- the American Diabetes Association recommends choosing fat-free or low-fat options 124. If you need to take your breakfast with you, or prepare it at the office, take a couple of hard-boiled eggs with half an avocado to serve on a slice of whole grain bread.

  • To get your day off to a good start, poach two eggs.
  • If you need to take your breakfast with you, or prepare it at the office, take a couple of hard-boiled eggs with half an avocado to serve on a slice of whole grain bread.

Scrumptious Lunches

7-Day Menu for Diabetics

Learn More

For lunch, marinate a chicken breast in lemon juice and thyme, then grill it under medium heat. Grill up your favorite vegetables, and serve with half a cup of whole grain pasta. The USDA recommends eating 8 ounces of cooked seafood per week, so lunchtime is also an opportunity to meet this intake. Try grilling a salmon fillet, then sauteeing some collard greens in garlic and olive oil. Serve it up with a low-GI carbohydrate source like bulgur. Low-GI foods don't spike your blood sugar, and are satisfying additions to many meals.

  • For lunch, marinate a chicken breast in lemon juice and thyme, then grill it under medium heat.

Delicious Dinners

Dinner might be a piece of steak, cooked to your liking, with a large serving of salad greens, baby tomatoes and a small sprinkling of feta cheese. Add one-half cup of sweet potato or 1 cup of pumpkin. Another option is to skewer some shrimp with diced peppers, onions and pineapple, then grill them on the barbecue. You can serve these up with one-third cup of brown rice or one-half cup of lentils.

  • Dinner might be a piece of steak, cooked to your liking, with a large serving of salad greens, baby tomatoes and a small sprinkling of feta cheese.

Simple Snacks

Healthy Tuna Fish Snack Ideas

Learn More

Eat meals that are sufficiently satisfying, so that you don't need to snack between meals. If, however, you really need a bump, the American Diabetes Association recommends eating a piece of fruit, some nuts or seeds, vegetable sticks with some nut butter, a small serving of dairy, a handful of crackers or a small serving of whole grains 124.

×