It is important for people with diabetes to prepare healthy and nutritious meals. However, you may not enjoy spending a lot of time in the kitchen. Help is here with some simple and speedy recipes! Read on to receive a 7-day quick and easy menu plan, listed by day of the week and specific meal. For your future reference you may download the full weekly plan here!
Your weekly quick and easy menu plan
Monday
Breakfast:
- 2 slices whole grain toast
- 1 tbsp natural peanut butter
- 2 tbsp rhubarb strawberry chia spread
- 1 cup milk (1%-2%)/unsweetened soymilk
Net carbs: 40 g; fibre: 8.5 g; protein: 21 g
Lunch:
- Tuna white bean Greek salad (cucumbers, tomatoes, onion, feta, lettuce, cucumber)
Net carbs: 30 g; fibre: 9 g; protein: 36 g
Dinner:
- Sheet-pan roast chicken dinner:
- 4 oz chicken breast (oregano, garlic, thyme)
- 1 cup sweet potato (cut in chunks)
- 1.5 cups broccoli florets
- 0.5 red bell pepper
- 1/4 red onion
- Net carbs: 49 g; fibre: 13 g; protein: 48 g
Snack:
- ½ cup roasted shelled edamame
Net carbs: 5 g; fibre: 6 g; protein: 12 g
Daily total – Net carbs: 124 g; fibre: 36.5 g; protein: 117 g
Tuesday
Breakfast:
- Eggs (2) – scrambled with ½ tomato + 1 cup spinach, wilted
- 1 7-inch whole grain tortilla
- 1 cup milk (1%-2%)/unsweetened soymilk
Net carbs: 28.5 g; fibre: 4 g; protein: 24 g
Lunch:
- 2 quesadillas* (black beans, diced bell peppers, onions, cheddar cheese)
- 3 oz leftover roast chicken
- Toppings: 2 tbsp salsa, ¼ cup plain Greek yogurt 0%-2%, ¼ small avocado
Net carbs: 25.5 g; fibre: 13.5 g; protein: 38.5 g
Dinner:
- 6 oz baked pesto tilapia (pesto, lemon, olive oil, basil)
- 1 cup frozen corn (cooked)
- 2 cups simple salad (mixed greens, tomatoes, cucumbers, red onion + balsamic dressing)
Net carbs: 37.5 g; fibre: 6 g; protein: 33 g
Snack:
- Chia seed pudding (almond milk, chia, honey, banana, coconut)
- ½ cup pomegranate seeds
Net carbs: 17.1 g; fibre: 5.6 g; protein: 2.8 g
Daily total – Net carbs: 118 g; fibre: 35.5 g; protein: 109.5 g
Wednesday
Breakfast:
- Overnight oats (1/3 cup oats)
- 1 tbsp chia seeds
- ½ cup almond milk
- ¼ cup 2% Greek yogurt, plain
- 1/2 scoop protein powder
- 1/4 tsp vanilla
Net carbs: 40.5 g; fibre: 9.5 g; protein: 21 g
Lunch:
- Ginger sesame noodle stirfry (chickpea noodles, vegetables)
Net carbs: 44.7 g; fibre: 11.3 g; protein: 18.5 g
Dinner:
- 1 marinated grilled pork chop with 200 g potato
- 1 cup roasted Brussel sprouts (olive oil, pinch of salt)
Net carbs: 54.6 g; fibre: 8.2 g; protein: 30 g
Snack:
- 1/3 cup mixed nuts with dried fruit
Net carbs: 11 g; fibre: 3 g; protein: 11 g
Daily total – Net carbs: 139.5 g; fibre: 33 g; protein: 79 g
Thursday
Breakfast:
- Smoothie bowl: ½ cup frozen berries, ½ cup frozen cauliflower, ½ scoop vanilla protein powder, ½ cup 2% Greek yogurt, ¼ avocado, 1 tsp ground flaxseed
- Toppings: 1 tsp chia seeds, berries, 1 tbsp sliced almonds
Net carbs: 13 g; fibre: 13 g; protein: 27.5 g
Lunch:
- 2 cups vegetable soup
- 4-6 whole grain crackers
- ½ cup 2% cottage cheese
- ½ cup orange slices
Net carbs: 59 g; fibre: 15.5 g; protein: 22 g
Dinner:
- roasted spaghetti squash pasta (1/4 squash)
Net carbs: 26 g; fibre: 7.4 g; protein: 32 g
Snack:
- 1 medium peach
- 1 square dark chocolate
Net carbs: 14.5 g; fibre: 3 g; protein: 1 g
Daily total – Net carbs: 122.5 g; fibre: 40.5 g; protein: 82.5 g
Friday
Breakfast:
- Cinnamon quinoa breakfast bowl* – recipe below adapted from hyperlink
- ¼ cup uncooked quinoa
- ½ tsp cinnamon
- ½ cup 2% milk
- 1 tbsp chia seeds
- 1 tsp flax seeds
- 1 tbsp raisin
- 1 tbsp almonds
Net carbs: 41 g; fibre: 8.5 g; protein: 13.5 g
Lunch:
- Chickpea tofu stir fry with spinach and zucchini
- ¼ cup frozen edamame
- ¾ cup cooked brown rice
Net carbs: 42 g; fibre: 10 g; protein: 30.5 g
Dinner:
- Chicken fajitas
- 2 whole grain 7’’ tortillas
Net carbs: 33 g; fibre: 7 g; protein: 43 g
Snack:
- 1 cup diced cantaloupe
- ¼ cup roasted almonds
Net carbs: 16 g; fibre: 5 g; protein: 7 g
Daily total – Net carbs: 132 g; fibre: 30.5 g; protein: 94 g
Saturday
Breakfast:
- Baked eggs and cherry tomatoes
- 2 slices whole grain bread
Net carbs: 31 g; fibre: 7 g; protein: 18 g
Lunch:
- Easy red lentil dahl with spinach (lentil curry)
- ¾ cup brown rice
Net carbs: 48 g; fibre: 14 g; protein: 13.5 g
Dinner:
- 6 oz baked lemon garlic salmon
- 1 cup whole wheat couscous
- 2 cups steamed frozen vegetables (e.g. broccoli/cauliflower)
Net carbs: 41 g; fibre: 5 g; protein: 43 g
Snack:
- 1 cup mixed berries (fresh/frozen)
- ½ cup plain 0-2% Greek yogurt
- ¼ cup dry roasted almonds
Net carbs: 21 g; fibre: 10 g; protein: 20 g
Daily total – Net carbs: 141 g; fibre: 36 g; protein: 94.5 g
Sunday
Breakfast:
- Banana oatmeal blender pancakes (3 each)
Net carbs: 35 g; fibre: 7.5 g; protein: 23 g
Lunch:
Net carbs: 30 g; fibre: 12 g; protein: 20 g
Dinner:
- Turkey kidney bean chili (1.5 cups)
- ¼ cup 0%-2% plain Greek yogurt
- ¼ small avocado
1 slice whole grain bread
Net carbs: 44 g; fibre: 22.5 g; protein: 43 g
Snack:
- ½ cup cucumber
- 2 tbsp jalapeno Greek yogurt dip
- 1 cup milk (1%-2%)/unsweetened soymilk
Net carbs: 18 g; fibre: 0.5 g; protein: 10 g
Daily total – Net carbs: 137 g; fibre: 42.5 g; protein: 85 g
* Nutrition is for double the recipe – consumed as a meal.
You don’t have to spend a lot of time in the kitchen in order to prepare healthy and nutritious meals. These recipes can help you stay on track with your diabetes meal plan and get you out of the kitchen sooner! Click here to download the weekly quick and easy menu plan described in this article.
Check out our diabetes-friendly recipes here.
