Day 1 <\/p>\n
Photographer: Grant Webster,\u00a0Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco<\/p>\n
Breakfast (339 calories, 41g carbs) <\/p>\n
A.M. Snack (170 calories, 14g carbs) <\/p>\n
Lunch (374 calories, 35g carbs) <\/p>\n
P.M. Snack (301 calories, 35g carbs) <\/p>\n
Dinner (421 calories, 31g carbs) <\/p>\n
Evening Snack (176 calories, 9g carbs) <\/p>\n
Daily Totals: <\/strong>1,781 calories, 79g fat, 14g saturated fat, 115g protein, 164g carbohydrate, 30g fiber, 1,556mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: <\/strong>Increase to 1 cup sliced strawberries at lunch and add 1 serving Cacio e Pepe Kale Salad<\/a> to dinner.\n<\/p>\n Day 2 <\/p>\n Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Grennwood.<\/p>\n Breakfast (443 calories, 41g carbs) <\/p>\n A.M. Snack (222 calories, 33g carbs) <\/p>\n Lunch (451 calories, 41g carbs) <\/p>\n P.M. Snack (219 calories, 23g carbs) <\/p>\n Dinner (459 calories, 36g carbs) <\/p>\n Daily Totals: <\/strong>1,794 calories, 67g fat, 13g saturated fat, 146g protein, 174g carbohydrate, 33g fiber, 1,525mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl<\/a>.\n<\/p>\n Make it 2,000 calories: <\/strong>Add \u00bc cup dry-roasted unsalted almonds as an evening snack.\n<\/p>\n Day 3 <\/p>\n Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel<\/p>\n Breakfast (443 calories, 41g carbs) <\/p>\n A.M. Snack (109 calories, 18g carbs) <\/p>\n Lunch (437 calories, 38g carbs) <\/p>\n P.M. Snack (219 calories, 23g carbs) <\/p>\n Dinner (591 calories, 44g carbs) <\/p>\n Daily Totals: <\/strong>1,799 calories, 75g fat, 13g saturated fat, 126g protein, 163g carbohydrate, 34g fiber, 1,958mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Reduce to 1 Tbsp. chopped walnuts at breakfast and omit P.M. snack.\n<\/p>\n Make it 2,000 calories: <\/strong>Add 1 serving Apple with Cinnamon Almond Butter<\/a> as an evening snack.\n<\/p>\n Day 4 <\/p>\n Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.<\/p>\n Breakfast (443 calories, 41g carbs) <\/p>\n A.M. Snack (254 calories, 20g carbs) <\/p>\n Lunch (437 calories, 38g carbs) <\/p>\n P.M. Snack (219 calories, 23g carbs) <\/p>\n Dinner (431 calories, 51g carbs) <\/p>\n Daily Totals: <\/strong>1,785 calories, 75g fat, 14g saturated fat, 117g protein, 173g carbohydrate, 37g fiber, 1,455mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Omit A.M. snack and omit clementine at lunch.\n<\/p>\n Make it 2,000 calories: <\/strong>Add 1 serving Apple with Cinnamon Almond Butter<\/a> as an evening snack.\n<\/p>\n Day 5 <\/p>\n Jason Donnelly<\/p>\n Breakfast (443 calories, 41g carbs) <\/p>\n A.M. Snack (279 calories, 26g carbs) <\/p>\n Lunch (466 calories, 45 carbs) <\/p>\n P.M. Snack (109 calories, 18g carbs) <\/p>\n Dinner (500 calories, 37g carbs) <\/p>\n Daily Totals: <\/strong>1,797 calories, 82g fat, 13g saturated fat, 110g protein, 167g carbohydrate, 33g fiber, 1,781mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Omit A.M. snack.\n<\/p>\n Make it 2,000 calories: <\/strong>Add 1 serving Apple with Cinnamon Almond Butter<\/a> as an evening snack.\n<\/p>\n Day 6 <\/p>\n Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell<\/p>\n Breakfast (443 calories, 41g carbs) <\/p>\n A.M. Snack (156 calories, 11g carbs) <\/p>\n Lunch (388 calories, 36g carbs) <\/p>\n P.M. Snack (219 calories, 23g carbs) <\/p>\n Dinner (416 calories, 45g carbs) <\/p>\n Evening Snack (176 calories, 9g carbs) <\/p>\n Daily Totals: <\/strong>1,798 calories, 89g fat, 13g saturated fat, 104g protein, 165g carbohydrate, 41g fiber, 1,421mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Reduce to 1 Tbsp. chopped walnuts at breakfast and omit the P.M. snack.\n<\/p>\n Make it 2,000 calories: <\/strong>Add 1 serving Brussels Sprouts Caesar Salad<\/a> to dinner.\n<\/p>\n Day 7 <\/p>\n Photographer: Ali Redmond.\u00a0<\/p>\n Breakfast (339 calories, 41g carbs) <\/p>\n A.M. Snack (101 calories, 7g carbs) <\/p>\n Lunch (388 calories, 36g carbs) <\/p>\n P.M. Snack (301 calories, 35g carbs) <\/p>\n Dinner (431 calories, 44g carbs) <\/p>\n Evening Snack (216 calories, 18g carbs) <\/p>\n Daily Totals: <\/strong>1,775 calories, 79g fat, 16g saturated fat, 107g protein, 182g carbohydrate, 35g fiber, 1,752mg sodium.\n<\/p>\n Make it 1,500 calories: <\/strong>Omit P.M. snack.\n<\/p>\n Make it 2,000 calories: <\/strong>Add 1 cup nonfat plain kefir to breakfast and change the A.M. snack to 1 serving Cottage Cheese Snack Jar<\/a>.\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n If there\u2019s a meal you don\u2019t like, you can repeat a meal in this list or browse some of our diabetes-friendly recipes<\/a> for additional inspiration. We aimed for protein-rich meals with about 40 grams of fiber-rich carbohydrates. If you\u2019re making a swap, you may want to choose a meal with a similar nutrition profile.<\/p>\n<\/li>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Yes, you can eat the same breakfast or lunch every day if it\u2019s easier for your routine. Each breakfast has 41 grams of carbs and is between 339 calories and 443 calories. Each lunch provides between 35 to 45 grams of carbohydrates and 374 to 466 calories. These ranges are fairly similar, so a simple swap should work for most people.<\/p>\n<\/li>\n Why is there not a modification for 1,200 calories?\n<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n How does diabetes impact heart health?\n<\/p>\n Over time, high blood sugar levels can damage blood vessels. When the blood vessels are damaged, the risk of developing heart disease and stroke are increased.<\/p>\n<\/li>\n<\/ul>\n Health Benefits of this Diabetes-Friendly Plan <\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and\/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.<\/p>\n Dig Deeper The 7 Best Heart-Healthy Proteins for Diabetes, According to Dietitians<\/p>\n\n
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