Monday
Breakfast: A poached egg with half a small avocado on one slice of whole-grain toast, side of sliced cucumber.
Snack: One orange.
Lunch: Mexican bowl with one-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, one-quarter cup chopped tomatoes, one-quarter cup bell peppers, and 1.5 ounces of cheese.
Snack: 20 baby carrots with 2 tablespoons hummus.
Dinner: 1 cup cooked lentil pasta, 2 ounces lean ground turkey, 1.5 cups tomato-veggie sauce (onions, garlic, mushrooms, zucchini, eggplant, and greens).
Tuesday
Breakfast: Three-quarters cup blueberries, 1 cup oatmeal (cooked with water or low-fat milk), 1 ounce almonds, 1 teaspoon chia seeds.
Snack: One small peach diced into one-third cup of 2% cottage cheese.
Lunch: Salad with half cup chickpeas, 2 cups fresh spinach, 2 ounces grilled chicken breast, half a small avocado, half cup sliced strawberries, one-quarter cup shredded carrots, 2 tablespoons low-fat dressing.
Snack: 1 cup celery with 1 teaspoon peanut butter.
Dinner: Two-thirds cup whole-wheat couscous, half cup sautéed eggplant, 4 sundried tomatoes, 5 chopped olives, half a diced cucumber, 1 tablespoon balsamic vinegar, fresh basil.
Wednesday
Breakfast: Three-quarters cup blueberries, 2-egg vegetable omelet (spinach, mushrooms, bell pepper, diced avocado), half cup black beans.
Snack: 1 cup unsweetened kefir.
Lunch: Sandwich with 2 slices whole-wheat bread, 1 tablespoon plain nonfat Greek yogurt, 1 tablespoon mustard, 2 ounces canned tuna (in water) mixed with one-quarter cup shredded carrots and dill relish, 1 cup sliced tomato, half a medium apple.
Snack: 1 cup celery with 1 teaspoon peanut butter.
Dinner: Half cup succotash (corn and beans), 1 teaspoon butter, 2 ounces pork tenderloin, 1 cup cooked asparagus, half cup fresh pineapple.
Thursday
Breakfast: Sweet potato toast (2 slices roasted sweet potato topped with 1 ounce goat cheese, spinach, 1 teaspoon flaxseed).
Snack: 1 cup low-fat plain Greek yogurt mixed with half a small banana.
Lunch: 3 ounces roast chicken, 1.5 cups raw cauliflower, 1 tablespoon salad dressing, 1 cup fresh strawberries.
Snack: 1 cup celery with 1 teaspoon peanut butter.
Dinner: Two-thirds cup quinoa, 4 ounces silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 teaspoons olive oil, 1 kiwi.
Friday
Breakfast: One-third cup high-fiber cereal (like Grape-Nuts), half cup blueberries, 1 cup unsweetened almond milk.
Snack: 10 stuffed green olives, half cup vegetable juice.
Lunch: Salad with one-quarter cup tomatoes, 2 cups spinach, 1 ounce cheddar cheese, 1 boiled egg, 2 tablespoons yogurt dressing, one-quarter cup grapes, 1 teaspoon pumpkin seeds, 2 ounces roasted chickpeas.
Snack: 1 cup celery with 1 tablespoon peanut butter.
Dinner: 2 ounces salmon fillet, 1 medium baked potato, 1 teaspoon butter, 1.5 cups steamed asparagus.
Saturday
Breakfast: 1 cup low-fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tablespoon chia seeds.
Snack: 10 baby carrots with 2 tablespoons hummus.
Lunch: Tacos with 2 corn tortillas, one-third cup black beans, 1 ounce low-fat cheese, 2 tablespoons avocado, 1 cup coleslaw, salsa.
Snack: 1 apple with 1 teaspoon almond butter.
Dinner: Half medium baked potato, 2 ounces broiled beef, 1 teaspoon butter, 1.5 cups steamed broccoli, three-quarters cup whole strawberries.
Sunday
Breakfast: Chocolate peanut oatmeal (half cup cooked oats, 1 scoop chocolate protein powder, 1 tablespoon peanut butter, 1 tablespoon chia seeds).
Snack: One small grapefruit, 1 ounce almonds.
Lunch: 1 small whole-wheat pita pocket, half cup cucumber, half cup tomato, half cup lentils, half cup leafy greens, 2 tablespoons salad dressing.
Snack: 1 cup cucumber with 2 teaspoons tahini.
Dinner: Half cup cooked beets, 2 ounces boiled shrimp, 1 cup green peas, 1 teaspoon butter, 1 cup sautéed Swiss chard, 1 teaspoon balsamic vinegar.
Shopping Tips for a Budget Diabetes-Friendly Meal Plan
- Buy in Bulk: Whole grains, beans, and lentils are affordable pantry staples.
- Choose Seasonal Produce: Fresh vegetables and fruits are often cheaper when in season; frozen options are also a great value and just as nutritious.
- Opt for Minimally Processed Proteins: Eggs, canned tuna, lean ground turkey, and tofu are often less expensive than other meats.
- Cook at Home: Prepare large batches of soups, stews, or grain bowls for several meals.
- Use Generic Brands: Store-brand canned beans, oats, and vegetables are just as nutritious and usually cost less.
Need to Adjust?
Portion sizes and carb counts can be modified to fit your personal needs and blood sugar response. Always read labels and take note of any dietary restrictions or allergies.
Note: Always consult your healthcare provider or a registered dietitian before starting a new meal plan, especially if you take medication for diabetes.
This plan delivers balanced, nutritious, and budget-friendly meals throughout the week—helping you manage your blood sugar without breaking the bank.