A Diabetic Diet Sample Meal Plan

Following a diabetic diet meal plan is the easiest way to help you learn how to control your diabetes (until you become comfortable creating your own menu and meal plan). Once you become accustomed to the diabetic diet and how to eat a healthy, balanced meal, you should be able to easily plan your meals and enjoy some great food.

After you have been diagnosed with having diabetes, your doctor will likely provide you with a specific calorie-restricted diet sample for you to follow. A proper diabetic diet is high in fiber, low in sugar and follows the Diabetes Food Pyramid.

Creating a Sample Diabetic Diet

A typical diabetic diet will include 3 meals and 2 snacks daily to help control and maintain a steady blood sugar throughout the day. By following serving recommendations provided on the Diabetic Food Pyramid, you can easily put together a diet that suits your tastes.

Non-Starchy Vegetables

Eat a minimum of 3 to 5 servings a day:

  • Include 2 or more servings of vegetables with at least 2 meals a day
  • You can eat more than 5 servings of non-starchy vegetables daily if you like


Eat 2 to 4 servings each day:

  • Eat 1 or 2 servings of fruit during 2 meals or snacks
  • Do not exceed the recommended quantities of fruit daily

Grains & Starches

Eat 6 to 11 servings each day:

  • Include 2 to 3 servings during each meal and 1 serving per snack
  • This category includes all starchy vegetables like potatoes, peas, corn, winter squash, as well as legumes


Eat 2 to 3 servings each day:

  • Include one serving of reduced fat dairy products at 2 or 3 meals or snacks daily
  • Be sure to consume low-fat and fat-free dairy products

Meat & Meat Substitutes

Eat 4 to 6 ounces daily:

  • Divide proteins between meals, consuming up to 3 ounces of meat at 2 meals daily
  • Select only the leanest meats such as skinless chicken; cheese falls into this category under a diabetic diet

Oils, Fats & Sweets

Consume in limited quantities:

  • Use heart healthy oils for cooking and avoid all trans fats
  • Always enjoy oils, fats and sweets in moderation

Serving Sizes

In addition to planning your diet to include foods from all these different categories, it is very important to focus on following recommended servings sizes. Review the Diabetic Food Pyramid, and make sure you adhere to the appropriate servings (to create the best results from your diabetic diet). If you are still unsure about servings, talk to your doctor to make sure that you are not consuming too many calories. Also, keep a food journal of everything that you are eating daily.

By changing your eating habits to follow the Diabetic Food Pyramid and developing meals plans accordingly, you will be well on your way to improving your health and controlling your diabetes. Eating healthy is a way of life, and embracing the change to a healthier diet will make the transition one that you can be really proud of.


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