One Week Meal Plan

Food Majesty’s week of healthy diabetes meals planned for you!

Here’s an example of combining food groups to help balance glucose levels.  Also, try to eat every three to four hours.  Times and meals can vary, it’s just an example, and you are not robots!!!! You are human beings who have developed eating patterns over many years.  Make modifications to your current way of eating if it is very different from my recommendations.

Beverages can vary from water, water with lemon or other fruit slices, tea/coffee (plain, add milk, unsweetened original, vanilla or chocolate almond milk), club soda with fruit slices, low-sodium V8 juice), add (lime/lemon, etc. crystals) into water, herbal tea (try my favorite Bengal Spice Celestial Seasonings)

C=   carbohydrates servings/exchanges – each servings has 15 grams of carbohydrates AND
P=    protein servings/exchanges – each serving has 7 grams of protein or 1 ounce and/or
F=    fat servings/exchanges – each serving has 5 grams of fat

Breakfast (8:00 – 9:00 am)

1 cup cooked oatmeal made with unsweetened milk (2 C) – 30 grams of carbohydrates

2 walnuts, chopped (1 F) – 5 grams of fat

1 poached egg or ¼ cupegg whites (1 P) = 7 grams or 1 ounce of protein


Lunch (12:00 – 1:00 pm)

2 slices rye, whole grain or pumpernickel bread or sprouted bread (2 C)

3 ounces turkey, tuna, tofu or other lean protein (3P)

Lettuce, tomato


Snack (3:00 – 4:00 pm)

Baked apple (1C)

4 walnuts, chopped (2F)

Dinner (6:00 – 7:00 pm)

Salad with 2 teaspoons olive oil plus vinegar (2 F for oil)

1 medium size sweet potato or ½ large butternut squash (2 C)

1 cup broccoli, steamed with ½ cup no-salt diced tomatoes with basil, oregano and garlic (1 C)

5 – 8 ounces salmon, grilled with garlic and 1 tablespoon of light teriyaki sauce (5 – 8 P)

You may substitute other lean protein

Snack (8:00 – 10:00 pm)

1 fruit (1 C)

6 almonds, slivered (1 F)

DAY TWO – similar times as DAY ONE

2 slices rye bread or 2 slices sprouted bread (2 C)

2 slices of reduced fat/reduced sodium/lower calorie cheese: Colby jack, Swiss or provolone and tomato (2 P) or 1 egg and 1 slice of low-fat/low-sodium cheese and tomato


1 large slice pizza, plain or with vegetables (3 C) (2 P) (1 F)

Small salad with 2 tablespoons low-fat dressing (1F)


1 fruit (1 C)  24 almonds (4 F)


5 – 8 ounces fish, poultry, lean meat (5 – 8 P)

3 cups non-starchy vegetables (2 C)

Lemon pepper or butter spray


1 sugar-free chocolate or tapioca pudding serving (1 C)

DAY THREE – similar times as DAY ONE 

2 slices sprouted bread, rye, whole grain, thin bagel, etc. (2 C)

½ cup cottage cheese (2 P)


Large salad:  3 cups salad/veggies (1 C)

3 ounces shrimp or other lean protein (3 P)

1 small roll or 6 crackers or 1 fruit or 2 rice cakes (1 C)

1 tablespoon low-fat butter or margarine (1 F)

2 tablespoons low-fat dressing (1 F)


1 Greek plain/fat-free yogurt or 1 sugar-free pudding (1 C)

1 ounce nuts (4 F)


4 ounces scallops, broiled with lemon, garlic, pepper (4 P)

2/3 cup brown/wild rice or other grain cooked in low-sodium broth (2 C)

1 ½ cups zucchini and onion shredded or diced, mix into the grain  (1 C)


15 grams carbs of Skinny Pop (1 C)

DAY FOUR – similar times as DAY ONE

1 slice whole grain bread (1 C)

½ cup low-fat (fat-free or 1%) low sodium cottage cheese (2 P)

1 cup fresh fruit (1 C)


2 slices rye bread (thin bagel, etc.)  (2 C)

2 slices low-fat cheese or 2 ounces turkey, tuna, salmon, leftover protein  (2 P)

2 slices tomato


3-4 cups popcorn   (1 C)


Salad, 2 tablespoons light dressing (Trader Joe’s own salad dressing is best)  (1 F)

10 low-sodium black olives (1 F)

5 – 8 ounces fish or poultry (5 – 8 P) grilled with spices – garlic, oregano, lemon, etc.

1 whole grain pita bread (2 C)

1-2 teaspoon olive oil for bread (1 -2 F)


1 Greek plain/fat-free yogurt and 1 fruit (2 C)

12 almonds (2 F)

DAY FIVE – similar times as DAY ONE

1 English muffin (2 C)

1 egg fried in butter spray or poached (1 P)

1 slice low-fat cheese (1 P)

1 slice tomato 


2 slices whole grain bread (2 C)

2 ounces shrimp or chicken salad (2 P)

1 tablespoon light mayonnaise (for salad)  (1 F)

Lettuce, tomato


Sugar-free Jell-O® (you can have this whenever you would like although it is chemical water)

1 fruit (1 C)

25 calorie hot cocoa (Swiss Miss® or 40 calorie Keurig pod)


Eggplant parmigiana with 2 ounces low-fat mozzarella cheese melted (2 P) (2 C)

1 ½ cups sautéed spinach and garlic (1 C)

1 tablespoon olive oil (3 F)

Small salad with 2 tablespoons low-fat dressing and 6 slivered almonds (2 F)


 Trader Joe’s Simply Nutty bar (1 C) (3 P)

DAY SIX – similar times as DAY ONE

2 frozen Kashi® Whole Grain Waffles (2 C)

2 tablespoons sugar-free syrup or light whipped cream or 1 tablespoon sugar-free jelly


Large salad (1 C)

3 ounces lean protein (3 P)

10 peanuts (1 F)

½ cup chick peas (1 C)

4 tablespoons low-fat dressing (2 F)


Homemade trail mix:  ½ cup dry roasted chickpeas , 4-5 Naked Rhythm Beet chips, seeds/nuts

Sprinkle of freeze-dried fruit (1 C)

2 walnuts, chopped (1 F)


6 – 8 ounces fish dipped in egg and sprinkled with Panko crumbs (6 – 8 P)

2/3 cup cooked bean pasta with 1 ½  cups baby spinach (3 C)

2 teaspoons olive oil to sauté (2 F)


Unsweetened chocolate (45 calorie for 8 ounces) or unsweetened vanilla almond milk (30, 35 or 40 calorie) and 1 cup frozen blueberries (1 C)

DAY SEVEN – similar times as DAY ONE

1 cup cooked hot cereal (no sugar) made with unsweetened milk (2 C)

1 small banana or 1 cup berries or ½ banana and ½ berries or 1 small apple (1 C)

2 walnuts or 6 almonds or any preferred nut (1 F)



2 slices bread (2 C)

2 ounces lean protein (2 P)

1 ounce low-fat cheese (1 P)

Lettuce, tomato

1 tablespoon light mayonnaise (1 F)


1 fruit or 1 yogurt – Greek plain, fat-free (1 C)

½ cup low-fat cottage cheese (2 P)


4 ounces shrimp (4 P) sautéed with 1 tablespoon olive oil (3 F)

1 1/2 cups non-starchy vegetables (1 C)

1 small 3 ounce white or sweet potato (1 C)

1 tablespoon whipped butter (1 F)


Sugar-free Jell-O

1 mini bag popcorn (4 cups)   (1 C)


Cottage Cheese Cinnamon Melt (2 C) (2 P)

2 slices of wholegrain, rye, pumpernickel, sprouted bread, toasted

¼ cup 1% cottage cheese on each slice

Sprinkle cinnamon and warm to melt cheese

Bread Egg (2 C) (2 P)

Thin bagel, lightly buttered on inside

Spray pan with cooking spray and face outer side into non-stick pan

Crack egg into each bagel hole

Set heat to medium high and fry egg on each side (turn over bread with egg inside)

English Muffin or Burrito, Egg and Cheese (2 C) (2 P)

Toast wholegrain or sourdough English muffin

Add low-fat/low-sodium cheese

1 poached or fried egg

Slice of tomato (optional)

Egg Substitute Omelet Supreme (3 P) (2 C)  

Spray cooking spray into non-stick pan

Add ½ cup egg substitute

Add vegetables such as spinach, onions, peppers, mushrooms, broccoli, etc.

Add julienne cut sun-dried tomatoes or diced tomatoes 

1 ounce feta cheese or shredded low-fat cheese

2 tablespoons heated salsa on top (optional)

Bagel and…(2 C)  (1 F)  (2 P)

½ large bagel (marble, pumpernickel, rye, etc.)

1-2 tablespoon light cream cheese

2 ounces Nova lox

Tomato slices

Hot Cereal Delight (2-3 C) (2 P)

½ cup dry oatmeal, grits, etc.

(make with unsweetened – vanilla or original)

1 small apple sliced or 2 sliced strawberries

Sprinkle 1 teaspoon cinnamon

2 poached eggs or ½ cup egg substitute scrambled

Fruit and Cottage/Farmer/Ricotta Cheese (2 C) (2 P)

6 crackers

1 cup fresh fruit

1/2 cup 1% cottage cheese


Large salad with lots of color:  Dark greens, beets, carrots, broccoli sprouts, ½ cup chick peas, tomatoes, cucumbers, mushrooms, onions, other vegetables you enjoy.  Add 1 ounce cheese (if desired), 1 tablespoon capers or olives (compare for lowest sodium versions), 3-4 ounces of lean protein (also can use veggie burgers or soy nuggets), chopped/sliced nuts (a “sprinkle”).  Salad dressing should total less than100 calories (remember that 1 tablespoon of any oil has 120 calories and 3 teaspoons equal 1 tablespoon).

1 sandwich made on thin bagel, 2 slices bread, English muffin, low-carbohydrate tortilla, add 3-4 ounces of protein and bulk with lettuce, tomatoes. Mustard, ketchup, light mayonnaise, if desired.

Frozen entrée like Lean Cuisine®, Kashi®, Weight Watchers®, Smart Ones®, etc.  Look for lower sodium versions (approximately 300 mg of sodium).  Add a steamed bag of non-starchy vegetables (broccoli, green beans, etc.) and mix into the entrée’s sauce to distribute flavor.

Bowl of soup and serving of crackers.

½ small cantaloupe and 1 cup 1% cottage cheese

Tuna, salmon, turkey, lean meat burger on wholegrain bun or English muffin with lettuce, tomato, mustard/ketchup 

Meatless burger (Beyond Burger or Dr. Pragers veggie burgers or Hilary’s grain burgers) 

on bun with broccoli sprouts, lettuce, tomato


Salad, 6-8 ounce piece of lean protein (use lower calorie sauces, lemon/lime juice and pepper, light teriyaki, marinade in Bolthouse Farms salad dressing – Asian ginger is great!), steam non-starchy vegetables and drizzle olive oil and red chili peppers (if you like it hot), salsa, stewed tomatoes, steam in broth instead of water, roast in the oven (see recipe), bake “fry” in the oven (see recipe), low-fat shredded cheese, Parmesan cheese, or even add 1 tablespoon of butter or margarine.  Encourage yourself to WANT TO eat these vegetables instead of filling up on starches.  The starch amount needs to be moderate:  1 cup of beans and 1/3 cup cooked rice, 2/3 cup cooked rice and ½ cup beans, 1 – 1 ½  cups of grain, 1 cup peas or corn, 1 cup of cooked pasta with red sauce, 1 medium potato or sweet potato, ½ winter squash like acorn or butternut.  

Find these recipes and more in Reality Diabetes ~type 2 by Marci Sloane

Crustless Quiche 

1 bag fresh spinach leaves

1 medium onion, diced

½ cup low-sodium, herb feta cheese crumbles

2 cups egg substitutes/whites

Use cooking spray to coat the bread loaf or muffin tin.  In separate bowl, combine the egg substitutes with the vegetables and cheese.   Place mixture in the muffin tin or bread loaf and bake on 350 degrees for 30 minutes or until brown.

Eggplant Dip

One large eggplant, peeled

One small onion, diced

2 plum tomatoes, diced

1 red pepper, diced

1-2 tablespoons lemon juice to taste

1-2 teaspoons garlic powder to taste or 2 cloves of garlic, minced and/or roasted

1 tablespoon olive oil (optional) or ¼ cup sliced low-sodium black and green olives, sliced

Peel and poke holes in eggplant and bake or microwave until it collapses. Mash eggplant and add the rest of the ingredients.  Refrigerate. This is a great dip to use with whole-grain crackers (without hydrogenated fats) or raw vegetables. 

Guacamole Dip

1 medium ripe avocado, peeled and mashed

1 small onion, diced 

1 small tomato, diced

1 teaspoon cumin (or to taste)

1 teaspoon cayenne pepper (or to taste)

Hot sauce to taste (Tabasco is lower sodium)

Mash avocados and add diced onion and diced tomato. Add spices to taste and dig in with some baked tortilla chips (serving: 15 chips per person).


1 16-ounce can of garbanzo beans (chickpeas), rinsed and drained

1 vegetable low-sodium bouillon cube

2 cups of water

½ teaspoon garlic powder or more to taste

¼ cup diced red onion

1 teaspoon dried parsley

3 tablespoons lemon juice

Boil chickpeas in the water and bouillon. Strain the liquid and set aside. Add garlic, onion, parsley and lemon juice and mash the beans finely. Add broth that had been set aside for desired consistency. Enjoy with whole-grain crackers or raw vegetables.

High-Fiber Muffins – approximately 12 small or 9 larger muffins or small cookies

1 ¼ cups 100% rolled oats

1 cup oat bran flour, coconut flour or almond flour

1 large apple, peeled

3/4 cup unsweetened applesauce

1/3 cup ground chia seeds

½ cup chopped walnuts or pecans (optional)

1 tablespoon vanilla

1 tablespoon cinnamon (Ceylon)

1 tablespoon baking powder

1 teaspoon baking soda

½ cup unsweetened vanilla almond milk or other flavor

¼ cup olive oil or avocado oil

¼ cup sugar or substitute like Swerve (erythritol)

2 eggs 

Mix all the above ingredients together. Use cooking spray in a 12-muffin tray. Bake at 400 degrees for 15-20 minutes or until brown. 

Baked Vegetable Tempura

Cauliflower florets, zucchini slices, peeled eggplant chunks, thick mushroom slices, thick onion slices

Egg substitute

Panko lemon pepper “bread crumbs”

Place vegetable(s) in a bowl and pour egg substitute to cover the amount of vegetables you use.  Spray cooking spray on aluminum foil or cookie sheet.  Place egg covered vegetables on foil/sheet and sprinkle panko crumbs over them and drizzle or mist oil.  Bake at 400 degrees until brown (about 20-30 minutes). 

Kale Chips or Shaved or Thinly Sliced Brussles Sprouts

Use pre-washed kale and tear into smaller, bite-sized pieces.  Spread out on non-stick aluminum foil into one layer.  Drizzle olive oil and spices of your choice.  I use red pepper flakes and lemon pepper.

Bake on 350 for about 10-15 minutes until they are crispy!


Unsweetened Milk – any flavor              8-10 ounces

3/4 cup frozen blueberries or Cherries (12)

1 Tbsp. 100% cacao/unsweetened chocolate powder

2 slices banana (optional – can freeze slices)

Blend and enjoy!

Chia seed pudding  2 servings

8 ounces unsweetened almond milk (or other nut milk)

4 Tbsp chia seeds

1 Tbsp pure vanilla extract

¼ tsp Ceylon Cinnamon

Stir well and let sit for 5 minutes.  Stir again (and/or shake well to disperse seeds in milk) and cover in refrigerator for 3 hours or overnight.