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7-Day No-Sugar Vegetarian Meal Plan For Diabetes, Created By A Dietitian
Reap the benefits of a vegetarian diet while skipping added sugars in this delicious meal plan for diabetes.
Reviewed by Dietitian Maria Laura Haddad-Garcia
In this seven-day no-sugar-added vegetarian meal plan for diabetes, we map out a week of plant-forward meals tailored to promote stable blood sugars. To help, we skipped added sugars while focusing on more nutrient-dense options, like whole fruits, vegetables and legumes. The average American consumes about 17 teaspoons of added sugars each day, significantly above the American Heart Association's recommended daily max of 9 teaspoons for men and 6 teaspoons for women. Added sugars can certainly be included in moderation in a healthy diet, but with so many of us eating more than we realize, they can be a low-hanging fruit to tackle if we're looking to improve blood sugar levels. When grocery shopping, double-check the nutrition label and ingredient list to see where added sugars may be making their way into your foods.
Related: Complete List of Foods to Eat When You Have Diabetes—and What to Limit
Why This Meal Plan Is Great for YouTo further support healthy blood sugar levels, we aimed for a moderate carbohydrate level. In this plan, about 40% of total daily calories are from carbohydrates, which is below the 2020-2025 Dietary Guidelines for Americans' recommendation of 45% to 65% of calories from carbohydrates. In this plan, the seven-day average carbohydrate intake is 152 grams per day, which equals about 40% of total daily calories. It's important to note that there is no one-size-fits-all recommended amount of carbohydrates to eat per day, and an individual's total needs depends on factors such as activity level.
In addition, we also paid close attention to fiber intake. The seven-day average of fiber intake amounts to 38 grams per day. Fiber is a type of indigestible carbohydrate that doesn't raise blood sugars but is included in the total carbohydrate count. Fiber is found in fruits, vegetables, whole grains and legumes. This important nutrient has a ton of health benefits and plays an important role in promoting more stable blood sugar levels.
Because weight loss can help improve blood sugar levels for some people, we set this plan at 1,500 calories, which is a level at which many people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to serve as a template for a diabetes-friendly eating plan. Make adjustments to fit your lifestyle and taste preferences, if desired. Check out all of our Diabetes-Friendly Vegetarian Recipes for more inspiration.
Frequently Asked QuestionsIs it okay to mix and match meals if there is one I do not like?
Yes, absolutely! Feel free to change out meals if there's an option you prefer. Meals are meant to be enjoyed and we have many vegetarian diabetes-friendly meals to choose from. In this plan, we set the calories at 1,500 calories per day and aimed for about 150 grams of carbohydrates per day, spread throughout the day, to promote stable blood sugar levels. We also included at least 64 grams of protein per day to help support healthy blood sugar levels and made sure to stay below the 2020-2025 Dietary Guidelines for Americans max salt recommendation of 2,300 mg per day. The real star of this meal plan is the fiber. Thanks to an abundance of fruits, vegetables, whole grains and vegetarian proteins, this meal plan provides an average of 38 grams of fiber each day, an important nutrient for healthy blood sugar levels.
Can I eat the same breakfast or lunch every day?
Definitely, each breakfast and lunch option is relatively similar in calories. If you prefer to eat the same breakfast or lunch daily, go for it. Each breakfast is 319 - 368 calories while each lunch offers a broader range of 244 calories to 512 calories. On the days lunch is a little lower in calories, you'll notice we included more substantial snacks, particularly in the afternoon. If you're closely tracking calories and looking to swap a lunch option, choosing one that is similar in calories is a safe bet.
What is the difference between vegetarian, vegan and plant-based?
A vegetarian diet omits meat and fish but often includes dairy and eggs while a vegan diet omits all animal products, including meat, fish, eggs, honey and dairy. Plant-based is a border term that describes an eating routine that focuses on more fruit, vegetables, whole grains, legumes and nuts. It doesn't necessarily mean vegetarian or vegan, it simply describes an eating pattern that is more focused on plants versus animal proteins.
Is the Vegetarian Diet Good for People with Diabetes?Many people follow a vegetarian diet for an array of reasons, such as trying to reduce their impact on the environment, supporting animal rights or simple personal preference. We can add improved blood sugar levels to the list of reasons why someone may go vegetarian. Following a plant-based vegetarian diet is associated with a reduced risk of developing type 2 diabetes, improved blood sugar levels and improved blood lipid (cholesterol) levels.
Whether you've been vegetarian for years, are looking to try something new or are just aiming to cut back on animal proteins, this meal plan can help provide some inspiration. And if you're not interested in being fully vegetarian but want to reap the health benefits, don't fret. The flexitarian diet may be a better fit and you can enjoy more plant-based meals while still having the occasional animal protein.
Vegetarian Foods to Focus OnFruits
Vegetables
Beans
Lentils
Soy (tofu, edamame, tempeh)
Seitan
Nuts
Seeds
Whole grains (such as oats, bulgur, brown rice and more)
Eggs
Dairy (yogurt, kefir, milk, cheese)
Oils (such as olive oil and avocado oil)
Herbs and spices
Related: 35 Diabetes-Friendly Dinners You'll Want to Make Forever
Day 1 Breakfast (319 calories, 38g carbohydrate) A.M. Snack (42 calories, 11g carbohydrate) Lunch (512 calories, 41g carbohydrate) P.M. Snack (208 calories, 35g carbohydrate) Dinner (427 calories, 36g carbohydrate)Daily Total: 1,508 calories, 82g fat, 66g protein, 141g carbohydrate, 35g fiber, 1,723mg sodium
Make it 1,200 calories: Omit apple at breakfast, reduce to ½ cup low-fat plain Greek yogurt at lunch and omit pistachios at P.M. Snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, 1 serving Cottage Cheese Snack Jar with Fruit to A.M. Snack and 1 serving Caprese Salad with Cherry Tomatoes to dinner.
Day 2 Breakfast (368 calories, 26g carbohydrate) A.M. Snack (59 calories, 14g carbohydrate) Lunch (332 calories, 48g carbohydrate) P.M. Snack (215 calories, 12g carbohydrate) Dinner (521 calories, 42g carbohydrate)Daily Totals: 1,494 calories, 73g fat, 82g protein, 143g carbohydrate, 37g fiber, 1,579mg sodium
Make it 1,200 calories: Omit orange at breakfast and cucumber with hummus at lunch and change P.M. Snack to 1 clementine.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. Snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 3 Breakfast (319 calories, 38g carbohydrate) A.M. Snack (215 calories, 12g carbohydrate) Lunch (332 calories, 48g carbohydrate) P.M. Snack (234 calories, 23g carbohydrate) Dinner (406 calories, 38g carbohydrate)Daily Totals: 1,507 calories, 73g fat, 70g protein, 159g carbohydrate, 33g fiber, 1,449mg sodium
Make it 1,200 calories: Omit apple at breakfast and change P.M. Snack to 1 plum.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup guacamole to dinner and 1 medium banana with 2 Tbsp. Almond butter as an evening snack.
Day 4Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Breakfast (368 calories, 26g carbohydrate) A.M. Snack (142 calories, 13g carbohydrate) Lunch (332 calories, 48g carbohydrate) P.M. Snack (136 calories, 15g carbohydrate)1 large hard-boiled egg
1 medium peach
Daily Totals: 1,513 calories, 65g fat, 89g protein, 157g carbohydrate, 37g fiber, 1,751mg sodium
Make it 1,200 calories: Omit orange at breakfast, yogurt at P.M. Snack, hummus at lunch and hard-boiled egg at P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. Snack and 1 serving of Grilled Eggplant Salad to dinner.
Day 5 Breakfast (319 calories, 38g carbohydrate) A.M. Snack (215 calories, 12g carbohydrate) Lunch (332 calories, 48g carbohydrate) P.M. Snack (234 calories, 23g carbohydrate) Dinner (492 calories, 55g carbohydrate)Make-Ahead Tip: Reserve 2 servings Vegetarian Butternut Squash Chili with Black Beans to have for lunch on Days 6 and 7.
Daily Totals: 1,493 calories, 70g fat, 64g protein, 166g carbohydrate, 41g fiber, 1,533mg sodium
Make it 1,200 calories: Omit apple at breakfast and change A.M. Snack to 1 plum.
Make it 2,000 calories: Add 1 plum to lunch, add ½ an avocado (sliced) to the salad at dinner and add 1 medium banana with 2 Tbsp. Almond butter as an evening snack.
Day 6 Breakfast (368 calories, 26g carbohydrate) A.M. Snack (163 calories, 19g carbohydrate) Lunch (244 calories, 41g carbohydrate) P.M. Snack (210 calories, 30g carbohydrate) Dinner (517 calories, 38g carbohydrate)Daily Totals: 1,501 calories, 70g fat, 83g protein, 154g carbohydrate, 43g fiber, 1,608mg sodium
Make it 1,200 calories: Omit orange at breakfast, yogurt at A.M. Snack and peanut butter at P.M. Snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1⁄4 cup unsalted dry-roasted almonds to A.M. Snack and a medium apple to lunch. Increase to 2 Tbsp. Natural peanut butter at P.M. Snack.
Day 7Greg DuPree
Breakfast (319 calories, 38g carbohydrate) A.M. Snack (215 calories, 12g carbohydrate) Lunch (244 calories, 41g carbohydrate) P.M. Snack (223 calories, 8g carbohydrate) Dinner (488 calories, 41g carbohydrate)Daily Totals: 1,489 calories, 80g fat, 65g protein, 141g carbohydrate, 38g fiber, 1,459mg sodium
Make it 1,200 calories: Omit apple at breakfast and peanut butter at P.M. Snack.
Make it 2,000 calories: Add 1 (5.3-oz.) container of low-fat plain Greek-style yogurt to lunch, ½ an avocado (sliced) to the salad at dinner and ¼ cup unsalted dry-roasted almonds and 1 plum as an evening snack.
Read the original article on Eating Well.
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Almond Products Market Set To Grow: Projected Expansion At A 6.3% CAGR By 2033Future Market Insights, Inc.
Almond products MarketThe almond product market is predicted to develop at an impressive 6.3% CAGR from 2023 to 2033, exceeding the lower 2.5% CAGR witnessed between 2018 and 2022. This significant rise shows the rise in the use and demand of almond products in the market, increasing the market value from US$ 8,2628 billion in 2023 to US$ 15,2484 billion by 2033.
The growing product almond-based product launches by competitive players, especially in the food and beverage market, are propelling the growth of the almond products market. Other factors, such as the growing need for almond products due to consumers' preference for gluten-free and plant-based products, coupled with businesses promoting the nut ingredient industry, are favoring the lucrative growth of the almond products market.
The market for almond products is expanding as consumers desire more goods with good nutrition and for their health. This demand is being driven by nations like Germany, the United States, and the United Kingdom, which have aging populations and a high prevalence of obesity. The increased risk of chronic diseases, greater health awareness, and altering lifestyles are significant market growth drivers.
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Global corporations with broad distribution networks and well-known brands, including Blue Diamond Growers, Olam International, and Wonderful Pistachios & Almonds LLC, hold sizable market shares. Targeting retail customers and the food service industry, these businesses provide almond products, including whole almonds, almond butter, almond milk, and almond flour.
New product introductions and ongoing product innovation define the market. Companies spend money on R&D to create new formulas, flavors, and textures for their almond products. They also adapt to changing nutritional trends, including vegan, plant-based, and allergen-free options, to appeal to a broader customer base.
Partnerships and collaborations between almond product manufacturers, retailers, food service providers, and internet platforms further alter the competitive environment. These partnerships aid in widening distribution networks, raising brand awareness, and reaching new customer demographics.
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This Is The Meal Where You're Most Likely Falling Short On Your Protein Goals, Says An RD
At this point, you've probably heard someone in your life—a TikTok influencer, gym bro Tinder date, or maybe even those of us at Well+Good—talk about the importance of getting enough protein to keep your body feeling full, satisfied, and energetic. It has other benefits, too: Protein can help build and repair muscle, support organ function, aid in nail and hair growth, and improve your immune system. Additionally, it's associated with better physical performance in postmenopausal women1 and is a key part of healthy aging.Despite knowing all the pros, getting enough protein isn't always the easiest task, however. Rushing out the door, not being in the mood to cook, just wanting a more starchy snack…been there, done that! Interestingly, there's one meal in particular when many people are especially protein-deficient. Being mindful of and addressing this piece can be a great first step in giving your body the energy it needs.
The meal in question: breakfast.
Why you might not get much protein during breakfastWhile dietitians recommend front-loading your day with a hearty breakfast, you're not alone if that's not a typical part of your morning routine. "Breakfast can be a really tough meal to get in protein because it can be a really tough meal to eat at all," says Alyssa Leib, RD, the owner of Peak to Peak Nutrition, LLC. "Breakfast is often the thing that gets skipped in a morning time crunch." Who has time to whip up a big scramble or make a bowl of oatmeal when you're running late for work or trying to get your kids ready for the day?
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Further, Leib says, a lot of easy, quick American breakfast favorites—such as pastries, frozen waffles, and cereal—aren't usually high-protein options. Meanwhile, breakfast foods that are high in protein (like eggs, sausage or bacon, and beans) typically require time and effort to prepare.
"It can take some meal planning, intentionality, and time to meet your needs," Leib says.
"Breakfast can be a really tough meal to get in protein because it can be a really tough meal to eat at all. Breakfast is often the thing that gets skipped in a morning time crunch."—Alyssa Leib, RD, Peak to Peak Nutrition, LLC
How to get more protein at breakfastThankfully, adding protein to your breakfast dish doesn't have to be complicated or time-intensive. (We promise!) Leib shares some delicious ideas.
1. Add a quick protein source to whatever you're cravingThe concept of "gentle nutrition"—aka adding nutrient-rich foods without micromanaging your intake—is important here. "When it comes to any dietary change, think about what you can add, rather than take away," Lieb encourages. Some examples she lists are sprinkling cereal over Greek yogurt or topping your waffles with nut butter. (Personally, I'm also a fan of Kodiak's frozen protein waffles.)
The microwave is your friend here, too. You could heat up these dietitian-recommended pupusas or a Just Crack an Egg bowl kit. Buying (or making ahead) frozen breakfast sandwiches or burritos is a solid option, too.
And don't forget about protein powder (there are solid vegan options, for the record!). "I always prioritize a food-first approach, but for those extra hard mornings, tossing some protein powder into a smoothie or mixing it into your instant oats will do the job," Lieb says.
2. Prep your breakfasts in advanceHere's another possible scenario you may relate to: Your mornings are just too busy, but you have a bit of time on Sunday evenings. Whenever that time slot is, consider whipping up some protein-y meals then.
"If cooking eggs takes too much time in the morning, try making egg cups to keep in the fridge and heat up all week," Lieb suggests. "Batch-cook breakfast burritos and keep them in the freezer for a grab-and-reheat meal. Try making overnight oats or chia pudding with all the fix-ins."
3. Try eating foods you wouldn't normally consider for breakfastFood is food! You don't have to wait until a certain time to eat a certain food.
"Traditional [American] breakfast foods are great, but there is no rule that says you can't eat tikka masala or tempeh stir fry for breakfast," Lieb says. "Dinner leftovers can make for an easy, balanced breakfast."
Eating "dinner foods" for breakfast might feel weird at first, but consider giving it a shot. Remember, the most important thing is that you fuel yourself in a way that feels good. And don't be afraid to incorporate those foods into what you'd consider "breakfast" foods, either. For example, Lieb says that beans—which are packed with protein and fiber—can be mixed in with scrambled eggs or blended into a smoothie. "Yes, really—they contribute a creamy texture with almost no taste," she adds.
4. Plan aheadWhether you're rushing to eat or just want a more relaxed morning, planning your breakfasts ahead of time (like at the start of the week) can be another option. "Most of us make around 35,000 decisions each day," Lieb says. "By making a plan, that is one fewer decision you have to make."
She recommends making a grocery list with breakfast foods that are higher in protein. "Write out what you plan to eat for breakfast each day (and it's totally fine if you eat the same thing all week) and any steps you need to take to prepare in advance."
More tasty, protein-rich breakfast ideasFor extra inspiration, Lieb's got you covered with some of her go-to high-protein breakfasts.
As with about any health consideration, though, remember to give yourself grace and self-compassion. It's all about trying and doing your best, not being "perfect."
As dietitian Ellyn Satter says, "Normal eating is flexible. It varies in response to your hunger, your schedule, your food, and your feelings."
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
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