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Sample Diabetic 2200-Calorie Meal Plan

High Fiber, Low Fat, Big Taste

By

Updated June 16, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

This 2200-calorie diabetic meal plan focuses on a variety of tasty but high-fiber foods (to help you feel filled-up and to help manage your blood sugar levels). Even if you are a newly-diagnosed diabetic, you are probably aware that there is more to a diabetic meal plan than counting carbs. Note the use of high-fiber whole-grains like oatmeal, shredded-wheat, whole-wheat toast and crackers, as well as raw fruits and vegetables. This plan provides a total of 2207 calories, with 57% from carbohydrate and 20% from fat.

Breakfast:

  • 1 1/2 cups cooked oatmeal mixed with 1 small diced banana and 8 chopped walnuts. Optional: Sprinkle with cinnamon and your sugar substitutes of choice. Read more recipes like this one (and be sure to increase the oatmeal serving size to 1 1/2 cups to make it appropriate for a 2200-calorie meal plan).
  • 1 egg (hard-boiled, scrambled, or fried with fat-free cooking spray)
  • 8 ounces skim milk
  • coffee with 2 tablespoons fat-free half & half

Lunch:

  • tuna salad made with 3 ounces of water-packed tuna and 1 tablespoon fat-free mayonnaise
  • serve tuna salad on 2 slices of whole-wheat toast
  • 1/2 cup sliced peppers
  • dip peppers in 1/3 cup hummus
  • 15-20 grapes
  • 8-12 ounces water or sugar-free beverage

Dinner:

  • Chicken Chili
  • 5 whole-wheat crackers
  • 3/4 cup salad greens topped with 1/4 cup diced vegetables of choice (i.e. carrots, cucumbers, radishes, or peppers)
  • 2 tablespoons of raisins or unsweetened dried cranberries to top salad
  • 2 tablespoons of fat-free Italian dressing
  • 8-12 ounces of water or a sugar-free beverage

Snack:

  • 1 cup mini shredded wheat (as a higher fiber alternative to crackers)
  • dip in 1/4 cup low-fat peanut butter
  • 1 cup (8 ounces) skim milk

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