• This site requires you to update your browser. Your browsing experience may be affected by not having the most up to date version.
    Please visit http://www.microsoft.com/windows/ie/ to upgrade.

  • JavaScript has been disabled in your browser. Please enable JavaScript to experience the full functionality of our website.

Diabetes 7 Day Meal Plan

Healthy lentil frittata 0290 resized

Diabetes 7 Day Meal Plan

Diabetes 7 Day Meal Plan

When it comes to managing Type 2 diabetes, the most useful advice is developing and sustaining a healthy, well-balanced diet. 

However, it's also important to be mindful of the types and amount of carbohydrate-containing foods you're eating – as well as avoiding foods that are high in unhealthy fats, added sugars and salt. 

Consuming a moderate amount of Low Glycaemic Index (GI) carbohydrate-containing foods can be beneficial, along with spreading your meals evenly throughout the day. 

This 7-day recommended meal plan showcases recipes that are low-medium GI, lower in saturated fat and higher in fibre, making it suitable and beneficial for most people with Type 2 diabetes.

Notes About This Meal Plan
  • This meal plan provides an average of 8700 kilojoules per day and is based on the average energy requirements of 18-65 year old adults with diabetes. Your energy and nutrition requirements vary depending on age, activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian. 
  • This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who may require additional milk, cheese or yoghurt).
  • This meal plan provides 9 eggs per week.
  • Note it is also important to drink plenty of water.
  • This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
  • Those currently on medication, or with any additional medical conditions, should seek advice from their healthcare professional before changing their diet.

For easy access jump to:

Day One

Breakfast

Porridge: 1/2 cup dried rolled oats with 1 cup low fat milk  + 1 serve of fruit (e.g. 1 medium banana or 1 orange)

Lunch

Scrambled Eggs on Toast: 2 scrambled eggs on 2 slices soy and linseed bread, 2 cups salad vegetables (e.g. lettuce), ½ avocado and reduced-fat cheese. 

 

Dinner

Chicken Stir-Fry: 100g chicken with 1.5 cups cooked vegetables, 1 cup cooked low GI rice/ brown rice and 2 tsp oil.

Dessert/Supper

Yoghurt with Linseeds: 1 tub low fat/no added sugar yoghurt with 1 tb linseeds.

Snacks

1 serve of fruit (e.g. 1 medium orange, pear or apple)

Day Two

Breakfast

Wholegrain Cereal: 3/4 cup wholegrain cereal with 1 cup low fat milk + 1 serve of fruit (e.g. ¾ cup of grapes or 1 medium peach)

Lunch

Grilled Fish & Vegetables: 125g grilled fish+ 2 cups steamed vegetables + ½ cup mashed sweet potato. 

 + 1 tub low fat/no added sugar yoghurt

Dinner

Healthy Lentil and Feta Frittata(1 serve) served with 1 slice of wholegrain bread. 

Dessert/Supper

Fruit Salad Dessert: 1 cup fresh fruit salad mixed through ½ cup reduced-fat Greek yoghurt 

Snacks

2 wholegrain crackers with avocado spread

Day Three

Breakfast

Creamy Mushroom Croque Madame (1 serve)

Lunch

 

Roasted Lamb & Vegetables: 150g lean lamb with 1 medium corn cob, 1.5 cups baked vegetables and 2 tsp oil (for cooking).

+ bundle of grapes

Dinner

Chicken & Quinoa Salad: 100g lean chicken + 1 cup cooked quinoa + 2 cups leafy green vegetables + ½    avocado + low fat cheese + 2 tsp oil (for cooking).

Dessert/Supper

Fruit Smoothie: 1 cup low-fat milk + 1 serve of fruit (e.g.  banana or mixed berries), blended

Snacks

Handful of almonds

 

Day Four

Breakfast

Muesli Yoghurt: 1 cup (200g) of natural low-fat yoghurt with 1 tsp chia/linseed meal and ¼ cup dry toasted muesli.

+ 1 serve of fruit (e.g. 1 medium banana or pear)

Lunch

Lentil, Vegetable & Barley Soup: 3/4 cup lentils with 1 cup vegetables, vegetable stock and 1 cup cooked barley

+  1 medium wholegrain bread roll 

Dinner

Roast Dinner: 120g lean pork + 1 medium baked sweet potato + 1.5 cups baked vegetables + 2 tsp oil (for cooking)

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season with low fat cheese.

Snacks

1 tub low fat/no added sugar yoghurt

 

Day Five

Breakfast

Mushroom & Tomato Omelette(1 Serve) + 1 glass of low fat milk/ calcium fortified plant based milk

Lunch

Tuna and Salad Wrap: 100g tinned tuna + 1/2 avocado + 2 cups salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) + 1 slice barley/ wholegrain wrap.

+ 1 serve of fruit (e.g. 1 medium banana, orange or 1 cup mixed berries)

Dinner

Tomato Wholemeal Pasta: 2/3 cup cooked lean beef/ pork mince in tomato-based sauce with 1 cup cooked wholemeal pasta+ reduced fat shredded cheese and 2 tsp oil (for cooking)

+ 2 cups side salad (baby spinach, carrots, cucumber, tomatoes)

Dessert/Supper

Yoghurt with Mixed Berries: 1 tub low fat/no added sugar yoghurt with mixed berried + cinnamon

Snacks

2 wholegrain crackers with hummus and cucumber slices

Day Six

Breakfast

Wholegrain Cereal: 3/4 cup wholegrain cereal+ 2 tb psyllium husks with 1 cup milk, 1 tbsp almond flakes.

+ 1 serving of fruit (e.g. ¾ cup of grapes or 2 kiwifruits)

Lunch

Healthy Boiled Egg Salad (1 serve) + 1 tub low fat/no added sugar yoghurt.

Dinner

Chicken Veggies Bowl: Mix together grilled chicken + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (e.g. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.

Dessert/Supper

Fruit Salad: 1 cup fresh fruit salad (e.g. strawberries, blueberries, apple and orange)

Snacks

Handful of walnuts.

 

Day Seven

Breakfast

Tomato & Avocado Toast: 1 slice of wholegrain toast topped with tomato + avocado+ low fat cheese + 1 glass of low fat milk/  calcium fortified plant based milk

Lunch

Chicken & Vegetable Soup: 100g lean chicken + 1 cup cooked vegetables (e.g. tomato, celery, carrot) with vegetable stock

Dinner

Salmon, Rice & Vegetables: 125g fresh salmon + 1 cup cooked low GI rice/ basmati rice + 1.5 cups steamed vegetables + 2 tsp oil (for cooking)

Dessert/Supper

Fruit Pop: Made with frozen fruits (e.g. mango or berries) with Greek yoghurt.

Snacks

 Bundle of grapes or 1 medium apple 

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today! 

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people