A Sample 1400-Calorie Diabetic Meal Plan


1400 Calorie Low-Fat Diabetic Diet Menu Sample 

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If you love to eat, a diagnosis of type 2 diabetes may seem like the end of good food as you know it. It’s true that you’ll have to rethink what foods you ingest in order to keep your blood sugar, or glucose, at safe and healthy levels.If you’re overweight, which is a risk factor for type 2 diabetes, you may also need to reduce the number of calories you eat to aid in weight loss. The good news is losing excess pounds, along with making other lifestyle changes, such as getting more exercise, may help control your glucose so you don’t need to take medication. In addition, you can still eat a variety of nutritious and delicious foods without feeling deprived.

Nutrients for Diabetics to Think About When Meal Planning

When meal planning, it’s always a great idea to plan your meals around non-starchy vegetables. This method will help to improve your nutrition and reduce your intake of excess calories, carbohydrates, and fat. A wonderful method to use is called the plate method. The plate method consists of making one-half of your plate non-starchy vegetables, such as salad, broccoli, peppers, etc.One-fourth of your plate (or about 1 cup’s worth) should be dedicated to nutrient-dense carbohydrates, such as brown rice, quinoa, faro, beans, sweet potato, etc. And lastly, the last fourth of your plate may contain a lean protein, such as chicken, fish, lean beef, or tofu. Understanding the best quality sources of carbohydrates, protein, and fat will help you to keep full and improve your blood sugar control.



Protein is the macronutrient that contains no carbohydrates (unless breaded, fried, or covered in sauce/condiments). Adequate protein intake is important for boosting immunity, wound healing, muscle recovery, and has satiating power. When eating a calorie controlled diet, it’s important to choose lean protein (as these types will have fewer calories and fat).
Stick to sources like white meat chicken (without skin), pork, turkey, lean beef (95% lean), egg whites, and low-fat dairy. If you are vegan or vegetarian, beans, and soy-based protein, such as edamame, and tofu are also sources of protein, but keep in mind they contain carbohydrate, too—and these carbohydrates should be added to the total carbohydrate amount per meal. Protein also contains four calories per gram. Some studies suggest that eating a higher fat, higher protein breakfast can reduce hemoglobin A1C in people with diabetes.


Fat is another macronutrient that contains no carbohydrate. Fat plays an important role in the body and is necessary for absorbing fat-soluble vitamins. Essential fatty acids, such as omega 3 and omega 6, are building blocks of hair, skin, and nails and are important in brain health and have anti-inflammatory properties.
When choosing sources of fat, you’ll want to choose unsaturated fats such as oils, nuts, seeds, avocado, and fatty fish like sardines, and salmon. Limit saturated fat and trans fat as often as possible, such as full-fat cheese, fried foods, high-fat meats like sausage and bacon, butter, cream, and sweets such as cookies and cakes.
Portions of fat should also be monitored, even healthy fats because fat calories can add up quickly. One gram of fat contains nine calories. A serving of fat, such as a teaspoon of olive oil, is considered to have 5 grams of fat and 45 calories.
Most people benefit from eating about 20 to 30 percent of their calories from fat. So for example, if you are eating a 1400-calorie diet that contains 20 percent of calories from fat, you’d be ingesting about 30 grams of fat.

Sample 3-Day Diabetic Meal Plan

What will your daily diet look like as you begin to eat with your condition in mind? Here’s a sample three-day meal plan to give you an idea of how easy it really is to eat healthfully without depriving yourself when you have type 2 diabetes.It includes sample meals for breakfast, lunch, dinner, and snacks. The entire day’s worth of food adds up to around 1,400 calories, with about 50 percent of calories from carbohydrates (this can be reduced if your blood sugars are too high). It’s a great jumping off point for planning future meals. Just keep in mind that you’ll need to rejigger it if your doctor recommends you eat a different number of calories—1,200,say, or 2,200 each day.

Day 1


1 low-fat Greek yogurt (plain)
¾ cup blueberries
12 almonds or 2 tablespoons ground flaxseed meal
Coffee with milk
Total carbohydrate: ~30 grams carbohydrate


1 whole grain wrap (can use corn or rice if gluten-free)
4 oz grilled chicken breast
Onions, peppers, spinach
1/3 avocado
Side of strawberries 1 ¼ cup
Total carbohydrate: ~45 grams carbohydrate


1 small apple (~4oz) with 1 tablespoon all natural peanut butter, almond butter, cashew butter or sun butter.
Total carbohydrate: ~ 20 grams
4 oz grilled turkey burger (made with 99% lean ground whiteturkey meat)
1 medium baked sweet potato topped with cinnamon
1 cup sautéed spinach with garlic and 1 teaspoon olive oil
Side salad with 1 tablespoon dressing
Total carbohydrate: ~ 45 grams


3 cups air-popped popcorn with two tablespoons Parmesan cheese
Total carbohydrate: ~ 20 grams

Day 2


3 scrambled egg whites + 1 whole egg
½ cup cooked spinach (left over from the night before- you can sub spinach for another non-starchy vegetable)
¼ cup low-fat shredded cheese
2 slices whole grain bread (100 % whole wheat, rye, or oat, or gluten-free bread)
Total carbohydrates: ~30 grams


Quinoa bowl ingredients:
1 cup cooked quinoa
1 cup chopped tomatoes and carrots
1/3 avocado or 6 diced olives
3 oz diced roast chicken or grilled or baked fish
Total carbohydrates: ~ 50 grams


15 baby carrots with 1 tablespoon peanut butter
Total carbohydrates: ~20 grams


4 oz sauteed shrimp with garlic and olive oil, lemon, spaghetti squash or zucchini ribbons
1/2 cup herb roasted potatoes
Total carbohydrate: ~30 grams


1/2 cup fruit salad
Total carbohydrate: ~15 grams

Day 3


Pumpkin oatmeal bowl ingredients:

  • 1 cup cooked oatmeal (read package instructions for cooking directions)
  • 1/2 cup unsweetened almond milk
  • 1/4 cup 100% pure pumpkin puree
  • 1/4 cup blueberries (frozen or fresh)
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon vanilla extract
  • 1/8 cup chopped walnuts or slivered almonds


  1. Cook oatmeal according to package instructions using water.
  2. Once oatmeal is fluffy add almond milk, pumpkin puree, cinnamon, vanilla, nutmeg, and berries and stir in ground flaxseed.
  3. Top with slivered almonds or chopped walnuts.

Carbohydrate: ~ 45 grams


Salmon salad ingredients:
6 ounce canned wild salmon (boneless, skinless) Serving size: 1 cup
Garbanzo beans (1/2 cup rinsed)
1/2 cup chopped red onion
1/2 cup chopped red bell pepper
1 tablespoon extra-virgin olive oil
2 tablespoons red wine vinegar
Total carbohydrate: ~ 30 grams carbohydrates


7 Triscuits – top with 1-2 tablespoons bean dip spread and chopped parsley.

Total carbohydrate: ~25 grams


Lean meat/beef (3 oz) (grilled)

~1 cup roasted butternut squash or another starch

1 cup roasted Brussels sprouts

Total carbohydrates: ~40 grams carbohydrate


1 cup melon with 1 slice low-fat cheddar cheese

Total carbohydrate: ~ 15 grams

A Word from Verywell

Eating a diet that is rich in vegetables, lean protein, and healthy fats can improve overall health. If you have diabetes, the type and quantity of carbohydrate you eat in one sitting is important. In addition, you may need to lower your calorie intake—consuming fewer calories can help you lose weight and reduce your blood sugars.This three-day 1400-calorie meal plan is a great place to start. But, before starting any meal plan, consult with your physician to make sure it’s right for you—depending on a variety of factors you may need to consume more of fewer calories.

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