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Sample Diabetic 1800-Calorie Meal Plan

One Day of Tasty and Well-Balanced Meals

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Updated July 16, 2010

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

This meal plan provides 3 nutritionally balanced meals and one evening snack idea, totaling 1800 calories (approximately 500 per meal and 300 for the snack), 206g Carbohydrate (49% of Calories), 112g Protein (27% of Calories), and 46g Fat (25% of Calories).

Breakfast

1 "Mango Mania" Breakfast Smoothie made by blending until smooth:

  • 1 cup skim milk
  • 6 oz low-fat yogurt
  • 4 oz silken tofu
  • 1 small 4 oz banana
  • 1/2 mango
  • 4 to 5 ice cubes

Click Here for More Smoothie Recipes Like This One

Coffee with 2 Tbsp Fat-Free Half & Half

Lunch

Corn, Tomato, and Avocado Salad:

  • 1 cup chopped lettuce
  • 1 cup diced tomato
  • 1 cup corn - roasted and cut from cub
  • 1/4 fresh avocado - diced
  • 2 Tsp fat-free Italian salad dressing
  • 1/2 6" pita - lightly grilled

Toss roasted corn, tomato, salad dressing and avocado together while corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce with pita toast on the side.

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8-12 ounces ice water with sliced lemon

Dinner

  •  1 pre-packaged chicken breast (about 3oz)
  • 1 tsp olive oil
  • black pepper
  • 2 cups raw broccoli cut into spears
  • 1/3 cup cooked brown rice
  • 1 Tbsp sunflower seeds
  • 1 cup skim milk
  • 1 100%-fruit frozen fruit bar

Rub chicken breast with olive oil, sprinkle with black pepper to taste and grill.  Place broccoli in a microwave-safe bowl, pour a little bit of water over the top, and cover with plastic wrap.  Microwave for 60 seconds, or until soft.

Cook rice and sprinkle with sunflower seeds.  Serve with skim milk.  Have frozen fruit bar for dessert. 

Dinner Idea Taken From: Diabetic Diet Menu Ideas

Snack

  • 1 apple, sliced
  • 2 Tablespoons Low-Fat Peanut Butter
  • 1/4 cup crunchy, unsweetened cereal
  • 8oz skim milk

Spread peanut butter over apple slices and then sprinkle with cereal. Serve with milk.

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