Picture of Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!


7-Day Diabetes Meal Plan (with PDF)

Article Overview

7 day diabetes meal plan

With my 7-day printable diabetes meal plan, you can take the guesswork out of meal planning and managing your blood sugar levels. 

Managing diabetes requires careful attention to nutrition. Let’s dive into a comprehensive 7-day diabetes meal plan to provide nourishing and delicious options for you or a loved one managing diabetes.

What’s included in this free diabetes meal plan?

With this 7-day meal plan designed for two people, every meal provides a balance of carbohydrates, protein, and healthy fats. 

Each meal in the 7-day meal plan comes with nutrition information, helping you keep track of your daily intake and make informed choices. For your convenience, a free printable PDF (including a grocery list) is linked below.

7-day diabetes meal plan pdf

Click here to download your free 7-Day Printable Diabetes Meal Plan. You can download it in a pdf format complete with a grocery list and meal planner.

7 day diabetes meal plan

Crafting a well-balanced meal plan is crucial for maintaining stable blood sugar levels and overall health. Ensuring consistency throughout the day is key for those with diabetes. But, this is just a starting point and is not meant to provide individualized advice. And, it should not replace the advice of your own diabetes care team. Consult with your healthcare provider or registered dietitian to make any necessary adjustments based on your individual health needs. 

7-day meal plan for prediabetes

For those with prediabetes, the 7-day meal plan is particularly beneficial. According to the WHO, focusing on nutrient-rich foods and portion control helps regulate blood sugar levels which is associated with a decreased risk for type 2 diabetes. 

Key aspects to focus on include:

  • Consuming plenty of fiber-rich foods, such as fruits, vegetables, and whole grains
  • Limiting foods with high amounts of added sugars
  • Limiting sugary beverages

7-day meal plan for gestational diabetes

Similarly, for our mamas-to-be who are managing gestational diabetes, the 7-day meal plan offers a variety of wholesome options to support both maternal and fetal health. Emphasizing balanced meals and snacks throughout the day can help stabilize blood sugar levels and reduce the risk of complications during pregnancy.

If you have been diagnosed with gestational diabetes, be sure to meet with a diabetes educator or registered dietitian to create a specific plan tailored to your unique needs. This 7-day diabetes meal plan is a great starting point for many people. 

What is the biggest meal of the day for diabetes?

Ideally, all meals should be similar in size and have consistent amounts of carbohydrate throughout the day. Spreading out your food intake evenly throughout the day can help prevent spikes and dips in blood sugar levels. Aim for similar-sized meals and snacks at regular intervals to maintain steady energy levels and promote better glucose control.

What foods are included in this diabetes meal plan?

You’ll notice we include all types of foods in this meal plan and balance our meals and snacks with adequate sources of fat, fiber, and protein. As a registered dietitian living with diabetes myself, I love teaching people who to enjoy all the foods they love!

There are often misconceptions about certain foods. While pasta, potatoes, and rice are often labeled as off-limits for those with diabetes, the truth is that they can be enjoyed in moderation as part of a balanced meal plan. 

And, don’t forget to check out our recommendations for the best bread, rice, and pasta options!

Meal Prep Strategies

To streamline your 7 day diabetic meal plan and make healthier choices throughout the week, consider preparing some ingredients beforehand: 

  • Chop fruit and vegetables
  • Cook grains
  • Portion out proteins 

Doing these things ahead of time, saves time and encourages consistency. 

Incorporating Alcohol 

No amount of alcohol is “safe” for health, but many people will still choose to consume alcohol.

If you choose to do so, only consumer alcohol in moderation and opt for light beer, dry wines, or spirits mixed with calorie-free mixers to minimize the impact on blood sugar. 

Read more on incorporating alcohol with type 1 and type 2 diabetes here.

*Be responsible when consuming alcohol. Alcohol is a known carcinogen and will impair judgement when consumed in excess. Do not consume alcohol if you are pregnant or think you might be pregnant.*

What if you have dietary restrictions?

The 7 day diabetes meal plan below can easily be  modified to accommodate specific dietary preferences or needs, such as gluten-free (GF) or dairy-free (DF).

Most of the recipes are already written to be gluten free and easily be adapted to be dairy free.

7-day diabetes meal plan

This 7-day diabetes meal plan is great whether you’re managing prediabetes, gestational diabetes, type 2 diabetes, or type 1 diabetes. Each day you’ll have three meals and two snacks.

And, you’ll notice that some days we even plan for eating out! For help choosing a blood sugar friendly meal on those days, check out our post with tips and tricks on fast food and eating out.

Day 1

For day one of our meal plan, we’ll enjoy one of my favorite breakfast recipes, peanut butter banana overnight oats, a delicious salmon caesar salad for lunch, and a simple spinach pasta recipe for dinner.

Breakfast – Peanut Butter & Banana Protein Overnight Oats with Kefir

This recipe is one of my favorites for packing in the protein and fiber at breakfast time. The kefir, chia seeds, peanut butter, and almond flour get us to over 20g protein.

banana peanut butter overnight oats in white bowl with kefir

Peanut Butter & Banana Protein Overnight Oats with Kefir

High protein (21g!) banana peanut butter overnight oats are a delicious balanced breakfast, perfect for keeping you full and satisfied as you start your day!
View Recipe

Lunch – Smoked Black Pepper and Salmon Caesar Salad

This simple salad is a great way to get some healthy fats and protein in with salmon. Remember, the American Heart Association recommends eating seafood at least two times per week for optimal heart health.

Smoked Black Pepper and Salmon Caesar Salad with Maries Dressing

Smoked Black Pepper and Salmon Caesar Salad

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Dinner – Spinach and Truffle Mushroom Pasta

I love teaching people with diabetes how to enjoy pasta! In this dish, we use a bean-based pasta for added protein and fiber, and then pile on the veggies. You can add some additional protein like chicken or shrimp, if you prefer.

truffle mushroom pasta in stainless steel skillet on wood cutting board with parmesan cheese block

Spinach and Truffle Mushroom Pasta

Spinach and Truffle Mushroom Pasta may sound super fancy, but believe it or not, you can have this dish ready in under 30 minutes!
View Recipe


Fruit + protein is one of my favorite snack combos. For this day in our meal plan, try these combinations:

  • ½ cup berries with ½ cottage cheese
  • Mandarin orange with cheese square (1 oz)

Day 2

Today we’ll enjoy a delicious savory omelette for breakfast, some of yesterday’s leftover pasta for lunch, and an easy sheetpan meal for dinner.

Breakfast- Colorful Mediterranean Omelette with Feta 

To get our second serving of seafood this week, we’re having a Mediterranean inspired omelette for breakfast. It’s loaded with protein and fiber thanks to the salmon, eggs, and veggies.

omelette with salmon and veggies

Colorful Mediterranean Omelette with Feta

This Mediterranean omelette is stacked high with veggies and delicious flavor!
View Recipe

Lunch – Spinach and Truffle Mushroom Pasta leftovers

Enjoy the pasta leftovers from dinner last night!

Dinner – One Pan Citrus Glazed Salmon, Broccoli, and Potatoes

I love a simple one pan meal. Both this recipe and dinner on day 3 use this technique. You can also replace the salmon with another type of fish if you prefer.

one pan salmon and veggies with citrus potatoes broccoli

One Pan Citrus Glazed Salmon, Broccoli, & Potatoes

Dinner time doesn’t get much easier than a one pan salmon and veggies meal!
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For snacks, try some hummus and veggies (cucumbers/carrots/sweet peppers), and one of my favorite low sugar trail mix recipes.

homemade trail mix blueberries walnuts popcorn pumpkin seeds

Homemade Popcorn Trail Mix with Blueberries, Walnuts, Seeds & Chocolate

Homemade trail mix is such a quick and easy snack option and this combination of blueberries, walnuts, and popcorn is so tasty!
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Day 3

On day three, we’re enjoying a simple microwave chia seed oatmeal breakfast, lunch out, and another easy sheet pan meal for dinner… but this time fajitas!

Breakfast- Warm chia seed oatmeal 

This chia seed oatmeal is high in fiber thanks to the chia seeds and nuts. And, it’s ready in just a few minutes!

chia seed oatmeal with berries banana slices

Warm Chia Seed Oatmeal

This Chia Seed Oatmeal recipe is an easy blood sugar balancing breakfast idea anyone can make!
View Recipe

Lunch – Enjoy a meal out!

It’s normal and ok to schedule having a meal at a restaurant or getting take out into a meal plan. Enjoy a lunch out this day!

Dinner – Easy Sheet Pan Steak Fajitas

Another sheet pan meal that’s high in flavor for dinner tonight! Lean ground beef is nutrient dense and can be included in a heart healthy and diabetes friendly diet.

easy sheet pan steak fajitas with bell peppers and onions

Easy Sheet Pan Steak Fajitas

Easy Sheet Pan Steak Fajitas are the perfect simple and quick weeknight meal you need in your rotation!
View Recipe


For snacks, try some apple slices with nut butter, and popcorn with string cheese.

Day 4

I know I said Day One had my favorite breakfast, but today we’re enjoying another one of my favorite breakfast recipes: a simple microwave French toast bowl! For lunch, we’ll have a refreshing blueberry and apple salad, and comforting healthy chicken pot pie for dinner.

Breakfast – French Toast in a Mug 

This French toast in a mug is perfect for quick mornings. It’s low in sugar and incredibly flavorful!

microwave french toast in mug with blackberries and peanut butter

Diabetes-Friendly Microwave French Toast in a Mug

Microwave french toast takes no time at all and makes breakfast so easy. This Diabetes-Friendly version comes together in the microwave in just under 5 minutes!
View Recipe

Lunch –  Heart Healthy Blueberry Apple Salad 

Loaded up with fruit, nuts, and greens, this salad packs 10g fiber, and includes a delicious homemade dressing.

Heart Healthy Blueberry Apple Salad with gold fork

Heart Healthy Blueberry Apple Salad

View Recipe

Dinner – Healthy Chicken Pot Pie 

The real star of the show with this chicken pot pie recipe is the crust. It’s delicious and flaky, and lower carb than traditional pie crusts thanks to the almond flour we use.

gluten free chicken pot pie

Healthy Gluten Free Chicken Pot Pie

View Recipe


Today, enjoy some mandarin oranges with cheese, and that popcorn blueberry and walnut trail mix we had earlier in the week.

Day 5

In the spirit of taking it easy on a Friday, we’re tajing it easy for day five of our meal plan. Breakfast is a hearty egg and bean quesadilla. Lunch is out leftover chicken pot pie. And, dinner is take out or out to a restaurant!

Breakfast – Veggie Black Bean Egg Quesadilla 

Anyone remember that viral quesadilla hack a few years ago? Well, we use that technique along with fiber-rich veggies and beans in this delicious breakfast quesadilla.

stack of veggie black bean and egg quesadilla on white plate

Veggie, Black Bean & Egg Quesadilla

This Veggie, Black Bean & Egg Quesadilla is delicious and perfect for breakfast, lunch, or dinner!
View Recipe

Lunch – Gluten Free Chicken Pot Pie 

Enjoy your chicken pot pie leftovers for lunch this day!

Dinner – Eat out!

By the end of the week, most people are tired and don’t have energy for cooking a full meal. This is ok! Pick up takeout or enjoy a meal out!


We’re having my favorite fruit + protein combo for snacks again today. Try:

  • ½ cup berries with ½ cup cottage cheese
  • Mandarin orange with cheese square (1 oz)

Day 6

Day six of our meal plan contains some delicious recipes! Lemon ricotta pancakes, avocado BLT sandwiches, and grilled lamb loin chops with grilled veggies are all on the menu.

Breakfast – Lemon Ricotta Pancakes 

One of my favorite ways to make something taste sweeter without actually adding sugar is lemon zest. We use lemon zest to really make the flavor of these pancakes pop! And then, protein rich ricotta cheese instead of syrup on top.

lemon ricotta pancakes with blueberries

Easy Gluten-Free Lemon Ricotta Pancakes

These Easy Gluten-Free Lemon Ricotta Pancakes have the perfect hint of sweetness and are so easy to make ahead for an easy weekday breakfast!
View Recipe

Lunch – Avocado Lime BLT Sandwich 

Sandwiches are another one of those things that many people think might be off limits… but, a classic BLT with some avocado added makes a great and balanced lunch with fiber and protein.

Avocado Lime BLT Sandwich with half of an avocado and Hellman's dressing

Avocado Lime BLT Sandwich

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Dinner- Grilled Lamb Loin Chops with Corn on the Cob and Grilled Romaine

This entire meal is incredibly simple to put together. I love the flavor of grilled corn and romaine and the fiber they give us alongside protein-rich lamb loin chops.

grilled lamb loin chops

Grilled Lamb Loin Chops with Corn on the Cob and Grilled Romaine

Whether it’s Easter Lunch or a typical weekend cookout, grilled lamb loin chops made with American Lamb are the perfect way to enjoy springtime outside!
View Recipe


For snacks today, enjoy:

  • Apple slices with nut butter
  • Popcorn with string cheese

Day 7

Day seven is all about leftovers. We’ll enjoy leftovers at breakfast and dinner. And, whip up an easy chicken noodle soup for lunch.

Breakfast – Lemon Ricotta Pancakes 

Take it easy this morning, and enjoy leftover pancakes from the morning before!

Lunch – Chicken Noodle Veggie Soup

For this chicken noodle soup, we’re using a bean based pasta again to increase both fiber and protein.

30 minute Chicken Noodle Veggie Soup

30 minute Chicken Noodle Veggie Soup

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Dinner – Grilled Lamb Loin Chops with Corn on the Cob and Grilled Romaine leftovers

Tonight’s dinner is some delicious leftovers from yesterday! The grilled romaine makes a great salad base if you want to change it up a little as well.


For snacks today have some hummus and veggies (cucumbers/carrots/sweet peppers), and trail mix. Or, try some packaged snack options from the grocery store. I’ve got 70+ recommendations in this post.

Additional meal planning resources

Want more help with meal planning and grocery shopping? Check out these other resources:


  1. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
  3. https://www.seafoodnutrition.org/seafood-101/nutrition/celebrate-heart-month-by-eating-seafood-twice-a-week/
  4. https://www.psu.edu/news/research/story/mediterranean-diet-lean-beef-may-lower-risk-factors-heart-disease/

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Low Carb Mexican Cauliflower Rice

This recipe for Low Carb Mexican Cauliflower Rice is a perfect flavorful side dish and a great way to get in your veggies any day of the week.

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Slow Cooker Lentil Vegetable Soup

Slow cooker lentil soup make delicious and nutritionally dense. Loaded with fiber and protein, it provides a blood sugar friendly and satisfying meal!

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