Sample Diabetic-Friendly 2200-Calorie Meal Plan

High Fiber, Low Fat, Big Taste Diabetic-Friendly Meal Plan

chili with crackers
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This 2200-calorie diabetic meal plan focuses on a variety of tasty but high-fiber foods (to help you feel filled-up and to help manage your blood sugar levels).

Even if you are a newly-diagnosed diabetic, you are probably aware that there is more to a diabetic meal plan than counting carbs.

Note the use of high-fiber whole grains like oatmeal, shredded wheat, whole-wheat toast, and crackers, as well as raw fruits and vegetables in this plan which provides a total of 2207 calories, with 57% from carbohydrate and 20% from fat.

Sample Diabetic-Friendly 2200-Calorie Meal Plan


  • 1 1/2 cups cooked oatmeal mixed with
  • 1 small diced banana and
  • 8 chopped walnuts
  • Sprinkle with cinnamon and sugar substitute of choice (optional)
  • 1 egg (hard-cooked, scrambled, or fried with fat-free cooking spray)
  • 8 ounces skim milk
  • Coffee with 2 tablespoons fat-free half-and-half

Note: Here are More Diabetic-Friendly Oatmeal Recipes (be sure to increase the oatmeal serving size to 1 1/2 cups to make it appropriate for a 2200-calorie meal plan).


  • Tuna salad made with 3 ounces water-packed tuna and 1 tablespoon fat-free mayonnaise
  • 2 slices whole-wheat toast
  • 1/2 cup sliced peppers
  • 1/3 cup hummus (to dip pepper in)
  • 15 to 20 grapes
  • 8 to 12 ounces water or sugar-free beverage


  • Chicken Chili Recipe
  • 5 whole-wheat crackers
  • 3/4 cup salad greens topped with 1/4 cup diced vegetables of choice (i.e., carrots, cucumbers, radishes, or peppers)
  • 2 tablespoons raisins or unsweetened dried cranberries to top salad
  • 2 tablespoons fat-free Italian dressing
  • 8 to 12 ounces water or sugar-free beverage


  • 1 cup mini shredded wheat (as a higher fiber alternative to crackers)
  • 1/4 cup low-fat peanut butter (to dip shredded wheat in)
  • 1 cup (8 ounces) skim milk

More Sample Diabetic-Friendly Meal Plans

When you have diabetes, your medical team will recommend a diet as part of your treatment plan.

Your weight, height, age, activity level, other metabolic stressors, and weight loss needs will be taken into consideration when calculating your total daily calorie needs.

Click on your prescribed calorie level below for meal plan ideas that are well-balanced for a diabetic's needs. Or, read more about diabetic meal planning

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