30-Day Diabetic-Friendly Meal Plan

This plan includes 3 meals + 1 snack per day. Meals are low glycemic, high in fiber, protein-balanced, and portion controlled. 🍽️💪

WEEK 1

Day 1

  • Breakfast: Greek yogurt + chia + blueberries 🫐
  • Lunch: Grilled chicken salad with olive oil vinaigrette 🥗
  • Snack: Almonds (15–20) 🌰
  • Dinner: Baked salmon, quinoa, steamed broccoli 🐟🥦

Day 2

  • Breakfast: Scrambled eggs with spinach & tomato 🍳🍅
  • Lunch: Lentil soup + cucumber slices 🥣🥒
  • Snack: Apple slices + 1 tbsp peanut butter 🍎🥜
  • Dinner: Turkey meatballs + zucchini noodles 🦃🥒

Day 3

  • Breakfast: Steel-cut oats + cinnamon + strawberries 🍓
  • Lunch: Tuna salad in lettuce wraps 🥬🐟
  • Snack: Cottage cheese + peach slices 🍑
  • Dinner: Tofu stir-fry + brown rice 🍚🥡

Day 4

  • Breakfast: 2 boiled eggs + 1 slice whole grain toast + avocado 🥚🥑
  • Lunch: Shrimp & kale salad 🍤🥬
  • Snack: Celery sticks + hummus 🧆
  • Dinner: Chicken curry + cauliflower rice 🍛

Day 5

  • Breakfast: Smoothie (almond milk, spinach, berries, chia) 🥤
  • Lunch: Turkey lettuce wraps + veggie sticks 🦃🥕
  • Snack: Greek yogurt + walnuts 🥣🌰
  • Dinner: Beef stir-fry + brown rice 🥩🍚

Day 6

  • Breakfast: Chia pudding + raspberries 🍧
  • Lunch: Black bean quinoa bowl 🫘🍛
  • Snack: Cucumber slices + guacamole 🥒🥑
  • Dinner: Grilled salmon + mashed cauliflower + green beans 🐟🥦

Day 7

  • Breakfast: Veggie egg muffins 🧁🥬
  • Lunch: Chicken Caesar salad (no croutons) 🥗
  • Snack: Baby carrots + almond butter 🥕🥜
  • Dinner: Baked cod + sautéed spinach + roasted carrots 🐟🥕

WEEK 2

Day 8

  • Breakfast: Cottage cheese + berries 🍓
  • Lunch: Lentil & veggie stew 🥣
  • Snack: Hard-boiled egg + cherry tomatoes 🥚🍅
  • Dinner: Grilled turkey + wild rice + broccoli 🦃🥦

Day 9

  • Breakfast: Avocado toast + poached egg 🥑🍞
  • Lunch: Tuna-stuffed bell peppers 🌶️🐟
  • Snack: Pistachios (handful) 🌰
  • Dinner: Shrimp stir-fry + quinoa 🍤🍚

Day 10

  • Breakfast: Protein smoothie (spinach, berries, flaxseed) 🥤
  • Lunch: Veggie wrap (whole grain tortilla) 🌯
  • Snack: Bell pepper slices + hummus 🌶️🧆
  • Dinner: Chicken + zucchini skillet 🍗🥒

Day 11

  • Breakfast: Omelette with mushrooms + feta 🍳🍄
  • Lunch: Lentil salad + cucumbers 🥗🥒
  • Snack: Greek yogurt 🥣
  • Dinner: Baked trout + asparagus + quinoa 🐟🌾

Day 12

  • Breakfast: Oatmeal + flaxseed + cinnamon 🥣
  • Lunch: Turkey burger (no bun) + salad 🦃🥗
  • Snack: Cashews (small handful) 🌰
  • Dinner: Chickpea curry + cauliflower rice 🍛

Day 13

  • Breakfast: Veggie scramble + avocado 🥑🍳
  • Lunch: Grilled salmon salad 🐟🥗
  • Snack: String cheese + pear slices 🍐🧀
  • Dinner: Tofu + stir-fried veggies + edamame 🍱

Day 14

  • Breakfast: Protein pancakes + raspberries 🥞
  • Lunch: Chicken lettuce wraps + cucumber 🥒
  • Snack: Boiled egg + olives 🥚🫒
  • Dinner: Beef stew + carrots + turnips 🥩🥕

WEEK 3

Day 15

  • Breakfast: Smoothie bowl + seeds + berries 🍓🥣
  • Lunch: Chickpea salad + olive oil lemon dressing 🥗
  • Snack: Almonds + dark chocolate square (70%+) 🌰🍫
  • Dinner: Grilled tilapia + veggie stir-fry 🐟🥦

Day 16

  • Breakfast: Cottage cheese + sliced kiwi 🥝
  • Lunch: Roasted veggie wrap 🌯
  • Snack: Cherry tomatoes + mozzarella balls 🍅🧀
  • Dinner: Turkey meatloaf + broccoli mash 🦃🥦

Day 17

  • Breakfast: Chia overnight oats + cinnamon + strawberries 🍓
  • Lunch: Chicken spinach salad + pumpkin seeds 🥗🎃
  • Snack: Carrot sticks + hummus 🥕🧆
  • Dinner: Baked haddock + zucchini noodles 🐟🥒

Day 18

  • Breakfast: 2 boiled eggs + whole grain toast 🥚🍞
  • Lunch: Tuna salad + avocado 🥑🐟
  • Snack: Pear slices + almond butter 🍐🥜
  • Dinner: Lentil curry + cauliflower rice 🍛

Day 19

  • Breakfast: Greek yogurt + berries + seeds 🫐
  • Lunch: Grilled chicken + green bean salad 🍗🥗
  • Snack: ½ banana + peanut butter 🍌🥜
  • Dinner: Baked tofu + steamed veggies + wild rice 🍱🍚

Day 20

  • Breakfast: Smoothie (spinach, cucumber, ginger, lemon) 🥤
  • Lunch: Roasted turkey + quinoa + kale 🦃🥬
  • Snack: Edamame pods 🌱
  • Dinner: Zucchini lasagna (no pasta) 🥒🍽️

Day 21

  • Breakfast: Protein bar + ½ apple 🍎
  • Lunch: Baked salmon + beet salad 🐟🥗
  • Snack: Greek yogurt + nuts 🥣🌰
  • Dinner: Chicken fajita bowl (no tortilla) 🌶️🍗

WEEK 4

Day 22

  • Breakfast: Scrambled tofu + tomatoes + avocado 🍅🥑
  • Lunch: Tuna lettuce wraps + boiled egg 🥬🐟
  • Snack: Mixed nuts 🌰
  • Dinner: Baked cod + wild rice + green beans 🐟🍚

Day 23

  • Breakfast: Smoothie + oats + berries 🥤🍓
  • Lunch: Chickpea wrap + carrots 🌯🥕
  • Snack: Celery + almond butter 🥒🥜
  • Dinner: Grilled chicken breast + spinach salad 🍗🥗

Day 24

  • Breakfast: Greek yogurt + flaxseed + berries 🥣
  • Lunch: Lentil soup + green salad 🥣🥗
  • Snack: ½ apple + walnuts 🍎🌰
  • Dinner: Grilled tofu + stir-fried cabbage + brown rice 🍱🍚

Day 25

  • Breakfast: 2 egg omelet + mushrooms + spinach 🍳🍄
  • Lunch: Salmon salad + pumpkin seeds 🐟🎃
  • Snack: Cheese stick + cucumber 🧀🥒
  • Dinner: Turkey chili + side salad 🌶️🥗

Day 26

  • Breakfast: Protein oats + chia + almond milk 🥣
  • Lunch: Quinoa + black beans + salsa + lettuce 🫘🥗
  • Snack: Baby carrots + tzatziki 🥕🧄
  • Dinner: Chicken curry + green beans 🍛🥦

Day 27

  • Breakfast: Cottage cheese + pear + cinnamon 🍐
  • Lunch: Veggie wrap with hummus 🌯🧆
  • Snack: Boiled egg + tomato slices 🥚🍅
  • Dinner: Grilled shrimp + cauliflower mash 🍤🥦

Day 28

  • Breakfast: Overnight oats + banana + nuts 🍌🌰
  • Lunch: Chicken lettuce tacos + slaw 🌮🥬
  • Snack: Pistachios 🌰
  • Dinner: Baked fish + roasted root vegetables 🐟🥕

Day 29

  • Breakfast: Greek yogurt parfait with nuts and berries 🍓🥣
  • Lunch: Grilled chicken quinoa bowl 🍗🍚
  • Snack: Cucumber slices + guacamole 🥒🥑
  • Dinner: Veggie stir-fry + brown rice 🥦🍚

Day 30

  • Breakfast: Protein smoothie + flax 🥤
  • Lunch: Tuna salad + olive oil + avocado 🥑🐟
  • Snack: Almonds + dark chocolate (square) 🌰🍫
  • Dinner: Grilled tofu + spinach + roasted cauliflower 🍱🥦

Tips:

  • Stay hydrated with water, herbal teas 💧🍵
  • Monitor blood sugar before and 2 hrs after meals 🩸
  • Choose whole foods, low glycemic carbs 🥗
  • Talk to a doctor before making dietary changes 👩‍⚕️🧑‍⚕️