Sample Diabetic 2400-Calorie Meal Plan

A Collection of Multi-Cultural Diabetic Meal Ideas

Healthy Waffle Breakfast
Image(s) by Sara Lynn Paige/Getty Images

If you're stuck in a rut with your diabetic meal plan, we have you covered. This sample 2,400-calorie diabetic meal plan draws inspiration from American, Mexican, French and Italian cuisines. With different foods and flavors to choose from at breakfast, lunch, dinner and snack, chances are you'll have enough variety to keep you eating on track. And, of course, it clocks in at 2390 calories (52% from carbohydrate and 29% from fat) -- that's 10 calories to spare!

Breakfast: American

A waffle breakfast is on your meal plan! Sausages and skim milk give you some protein to balance out the carbs.

  • 2 reduced-fat multigrain waffles, toasted
  • Strawberry topping: Microwave 1 tablespoon of light syrup and 1 1/4 cup sliced strawberries for 15 seconds
  • 2 low-fat turkey sausage links
  • 8 ounces skim milk
  • Coffee with 2 tablespoons fat-free half and half

Lunch: Mexican

This veggie-packed quinoa salad gets a boost from added chicken breast. Make a simple guacamole by mashing avocado with lime juice and enjoy with baked chips.

  • Southwestern Quinoa Salad

  • Top salad with a 3-ounce grilled and diced chicken breast
  • 1/2 avocado - fork mashed with a squeeze of lime juice
  • eat avocado with 15-20 baked tortilla chips
  • 2 small tangerines
  • 8 to 12 ounces water or sugar-free beverage

Dinner: Italian

Feast on pasta with shrimp and a hearty salad.

  • Shrimp and Pasta

  • 1 cup green beans sautéed with 2 tsp olive oil, salt and pepper (feel free to substitute asparagus, mushrooms or another non-starchy low-carbohydrate vegetable)

  • 3/4 cup salad greens topped with 1/4 cup salad veggies (like carrots, cucumber, radishes or peppers)
  • top salad with 1 tablespoon sunflower seeds, 2 tsp olive oil, lemon juice, salt and pepper
  • 1 large fresh pear (or other seasonal fruit)
  • 8 to 12 ounces water or sugar-free beverage

Snack: France

This generous "ice cream" treat uses American flavors (peanut butter and banana) in a French-inspired parfait.

  • allow one cup of fat-free, no-sugar-added ice cream to soften slightly, and mix with 3 ounces of fat-free vanilla yogurt; freeze for 30 minutes
  • melt 2 tablespoons of reduced-fat peanut butter for 15 seconds in microwave
  • dice a small diced banana
  • layer ice cream, peanut butter sauce and bananas in a bowl or parfait cup
  • serve with 8 to 12 ounces water or sugar-free beverage

Remember, the important thing to do when you're making a diabetic meal plan is to keep carbohydrates consistent throughout the day. Think about the main carbohydrates you want to have (be it dairy, starchy vegetables or bread, fruit, beans, or a treat), factor in how many grams of carbohydrate they'll give you, and then spread them throughout your day.

Continue Reading