If you have just been diagnosed withdiabetes, or a group of conditions that impact the body’s ability to controlblood sugar, you may find yourself searching for a gooddiabetic diet meal plan.
Individuals with diabetes need to manage and control their intake ofcarbohydrates, or a nutrient broken down into blood sugar. Doing so not only helps to control blood sugars but can also reduce the risk of serious health issues likeheart conditions.
This article offers a sample meal plan for an 1800-calorie diabetic diet.
According to the American Diabetes Association (ADA), the recommended targets for people two hours after eating are:Non-pregnant adults: Less than 180 mg/dLPregnant individuals withgestational diabetes: 120 mg/dL or lessPregnant individuals with pre-existing type 1 or type 2 diabetes: 120 mg/dL to 129 mg/dL
According to the American Diabetes Association (ADA), the recommended targets for people two hours after eating are:
Diabetes Side Effects and Comorbidities
Jonathan Pollock/StockFood Creative/Getty Images.
What Does an 1800-Calorie Diabetic Diet Look Like?
First, it’s important to note not every meal plan works for every person. For some people, the total amount of carbohydrates in this meal plan may seem too much. Most people with diabetes benefit from eating alower carbohydrate diet.
This particular meal plan was made for people looking to eat an 1,800-calorie diet. In it, you’ll find threecarbohydrate-controlled meals, one snack, and one dessert, totaling about 1,800 calories.
Carbohydrate Recommendations
Individuals with diabetes should get about half of their calories from carbs.In an 1800-calorie diet, about 900 calories can come from carbs.
A Guide to Carb Counting With Diabetes
Calorie Recommendations
Before searching for meals and meal plans, it is wise to determinehow many calories and carbohydrates you needto reach your weight and blood sugar goals. Individual needs vary, so if you haven’t already, set up a meeting with a registered dietitian or certified diabetes educator to get an idea of your ideal caloric and carbohydrate intake.
Why People With Diabetes Should Avoid Meal Skipping
Diabetes-Friendly Breakfast
Smoothies can beproteinand vitamin-rich. When made with the right ingredients, they taste good and are a quick, filling breakfast option.
Breakfast smoothie (combine and blend until smooth):
Nutrition facts:560 calories, 27 g carbohydrate, 36 g saturated fat, 10 g sugar, 12 g fiber, 46 g protein
Diabetes-Friendly Fruit Smoothies
Diabetes-Friendly Lunch
Corn, Tomato, and Avocado Salad:
Toss roasted corn, tomato, salad dressing, chicken, and avocado together while the corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce.
Drink 8 to 12 ounces of ice water with sliced lemon.
Nutrition facts:538 calories, 24.8 g carbohydrate, 32 g fat, 5.2 g saturated fat, 4.9 g sugar, 40 g protein, 11 g fiber
The Best Lunches for Diabetes
Diabetes-Friendly Dinner
Grilled Chicken and Broccoli with Brown Rice
Rub chicken breast with olive oil and sprinkle with black pepper and garlic powder, and grill. Place broccoli in a microwave-safe bowl, pour a little water over the top and cover with plastic wrap. Microwave for 3-5 minutes, or until soft.
If you’d prefer not to use your microwave, steam broccoli in a saucepan with a small amount of water. Add a teaspoon of lemon juice and garlic powder for flavor. Cook rice as per package instructions.
Savor the fruit and cream for dessert, and keep in mind this recipe’s comparatively higher carb count. The ADA recommends aiming for no more than 60 g of carbs in a meal, so this recipe is at that upper limit.
Nutrition facts:615 calories, 62 g carbohydrate, 12 g fat, 5.2 g saturated fat, 5.8 g sugar, 53 g protein, 11.3 g fiber
Simple Snack Ideas
Try snacking on:
Nutrition facts:138 calories, 12.6 g carbohydrate, 5.1 g fat, 1.5 g saturated fat, 8 g sugar, 7.5 g protein, 4.5 g fiber
10 Foods for Diabetes-Friendly Snacks
How to Know if Your Meal Plan Is Working
A good way to check to see if your meal plan works for you is totest your blood sugarbefore and two hours after a meal. Check to see how much your blood sugar has risen two hours after the start of your meal and compare your level to your recommended targets.
Summary
If you have been diagnosed with diabetes, you may find it helpful to use meal plans to help you control your blood sugar levels. Speak with your healthcare provider about your exact blood sugar targets.
3 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association Professional Practice Committee.6. Glycemic targets: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S83-S96. doi:10.2337/dc22-S006American Diabetes Association Professional Practice Committee.15. Management of diabetes in pregnancy: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S232-S243. doi:10.2337/dc22-S015Centers for Disease Control and Prevention.Carb counting.
3 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Diabetes Association Professional Practice Committee.6. Glycemic targets: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S83-S96. doi:10.2337/dc22-S006American Diabetes Association Professional Practice Committee.15. Management of diabetes in pregnancy: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S232-S243. doi:10.2337/dc22-S015Centers for Disease Control and Prevention.Carb counting.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Diabetes Association Professional Practice Committee.6. Glycemic targets: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S83-S96. doi:10.2337/dc22-S006American Diabetes Association Professional Practice Committee.15. Management of diabetes in pregnancy: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S232-S243. doi:10.2337/dc22-S015Centers for Disease Control and Prevention.Carb counting.
American Diabetes Association Professional Practice Committee.6. Glycemic targets: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S83-S96. doi:10.2337/dc22-S006
American Diabetes Association Professional Practice Committee.15. Management of diabetes in pregnancy: Standards of Medical Care in Diabetes-2022.Diabetes Care. 2022;45(Suppl 1):S232-S243. doi:10.2337/dc22-S015
Centers for Disease Control and Prevention.Carb counting.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
