Vegan Diabetes Diet Plan, Created by a Dietitian

DAYS
1
2
3
4
5
6
7

MEALS
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
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Lunch: White Bean & Veggie Salad
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Dinner: Tofu Tacos
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
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Lunch: Vegan Burrito Bowls with Cauliflower Rice
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Dinner: Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Breakfast: Vegan Freezer Breakfast Burritos
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Lunch: Vegan Burrito Bowls with Cauliflower Rice
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Dinner: Vegan Black Bean Burgers
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
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Lunch: Vegan Burrito Bowls with Cauliflower Rice
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Dinner: Quinoa Avocado Salad
Breakfast: Vegan Freezer Breakfast Burritos
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Lunch: Vegan Burrito Bowls with Cauliflower Rice
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Dinner: One-Pot Coconut Milk Curry with Chickpeas
Breakfast: Vegan Freezer Breakfast Burritos
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Lunch: One-Pot Coconut Milk Curry with Chickpeas
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Dinner: Quinoa, Avocado & Chickpea Salad Over Mixed Greens
Breakfast: Vegan Freezer Breakfast Burritos
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Lunch: One-Pot Coconut Milk Curry with Chickpeas
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Dinner: Thai Spaghetti Squash with Peanut Sauce

DAILY TOTALS
Calories: 1,500; Protein: 61g; Fat: 90g; Carbs: 133g; Sodium: 1,195mg
Calories: 1,501; Protein: 68g; Fat: 85g; Carbs: 138g; Sodium: 1,543mg
Calories: 1,517; Protein: 65g; Fat: 79g; Carbs: 149g; Sodium: 2,094mg
Calories: 1,500; Protein: 65g; Fat: 86g; Carbs: 138g; Sodium: 1,291mg
Calories: 1,484; Protein: 61g; Fat: 89g; Carbs: 126g; Sodium: 1,977mg
Calories: 1,485; Protein: 59g; Fat: 81g; Carbs: 148g; Sodium: 1,320mg
Calories: 1,487; Protein: 64g; Fat: 72g; Carbs: 158g; Sodium: 2,021mg

Day 1

Daily Totals: 1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium

Breakfast (262 calories)

Lunch (360 calories)

Dinner (543 calories)

Snacks

1 cup edamame, in pods (129 calories)¼ cup dry-roasted unsalted almonds (206 calories)

Make it 2,000 Calories: Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.

Day 2

Daily Totals: 1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium

Breakfast (262 calories)

Lunch (359 calories)

Serve with 1 medium orange

Dinner (415 calories)

Snacks

1 ½ cups edamame, in pods (193 calories)⅓ cup dry-roasted unsalted almonds (272 calories)

Make it 2,000 Calories: Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 3

Daily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium

Breakfast (329 calories)

Lunch (359 calories)

Dinner (601 calories)

Snacks

1 clementine (35 calories)1 ½ cups edamame, in pods (193 calories)

Make it 2,000 Calories: Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.

Day 4

Daily Totals: 1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium

Breakfast (262 calories)

Lunch (359 calories)

Dinner (414 calories)

Snacks

⅓ cup dry-roasted unsalted almonds (272 calories)1 ½ cups edamame, in pods (193 calories)

Make it 2,000 Calories: Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.

Day 5

Daily Totals: 1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium

Breakfast (329 calories)

Lunch (359 calories)

Dinner (461 calories)

Snacks

1 cup edamame, in pods (129 calories)¼ cup dry-roasted unsalted almonds (206 calories)

Make it 2,000 Calories: Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.

Day 6

Daily Totals: 1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium

Breakfast (329 calories)

Lunch (347 calories)

Dinner (501 calories)

Snacks

1 ½ cups edamame, in pods (193 calories)15 dry-roasted unsalted almonds (116 calories)

Make it 2,000 Calories: Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.

Day 7

Daily Totals: 1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium

Breakfast (329 calories)

Lunch (347 calories)

Dinner (419 calories)

Snacks

1 ½ cups edamame, in pods (193 calories)1 medium apple and 1 Tbsp. natural peanut butter (200 calories)

Make it 2,000 Calories: Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.