In this Vegan Diet Plan For Diabetes you will discover the most easily doable vegan diet that will allow you to reverse type 2 diabetes and overall help your health. When deciding to follow a vegan diet plan, it’s important to focus on weight loss goals needed.
Vegan diets have been shown to reverse diabetes and other diseases and are a great option for those looking to lose weight. The Complete Vegan Diet Plan for Diabetes will teach you how…
Do you want to find out more about the vegan diet plan? Are you concerned about your blood sugar levels? Maybe you have been diagnosed with diabetes and are overwhelmed with information. I will make it easier for you. Here, you can find everything that matters in a simple language that is easy to understand.
Vegan Diet Plan For Diabetes
Keep your blood sugars in check while enjoying a week of delicious recipes in this vegan diabetes meal plan.
Emily Lachtrupp Headshot
Emily Lachtrupp, M.S., RD
Reviewed by Dietitian Victoria Seaver, M.S., RD
April 14, 2021
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One-Pot Coconut Milk Curry with Chickpeas
In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you’ll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.
Related: Meal Plans for Diabetes
Although this isn’t necessarily a vegan weight loss meal plan, it’s true that losing weight can improve your blood sugar control if you’re overweight. For this reason, we capped this plan at 1,500 calories a day, which is a level where most people will lose weight, and included modifications for 1,200 and 2,000 calories a day, depending on your needs.
Read More: The Health Benefits of Eating a Plant-Based Diet and How to Get Started
What to Eat on a Vegan Diabetes Plan
When eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.
Beans
Lentils
Nuts and seeds
Natural nut or seed butters (peanut butter, sunflower seed butter, etc.)
Fresh or frozen fruits and vegetables, without sugar added
Leafy greens, spinach, kale and chard
Cruciferous vegetables, like Brussels sprouts, broccoli and cauliflower
Berries
Apples
Pears
Avocado
Oatmeal
Whole-wheat pasta
Quinoa
Olive oil
Edamame
Tofu
Tempeh
Seitan
See More: Vegan Weekly Meal Plans
How to Meal-Prep Your Week of Meals
Make Vegan Freezer Breakfast Burritos to have for breakfast on Days 3, 5, 6 and 7.
Prepare Vegan Burrito Bowls with Cauliflower Rice to have for lunch on Days 2 through 5.
Whip up Citrus Vinaigrette to have throughout the week.
Day 1
White Bean & Veggie Salad
Breakfast (262 calories, 40 g carbohydrate)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (129 calories, 9 g carbohydrate)
1 cup edamame, in pods
Lunch (360 calories, 30 g carbohydrate)
1 serving White Bean & Veggie Salad
P.M. Snack (206 calories, 7 g carbohydrate)
¼ cup dry-roasted unsalted almonds
Dinner (543 calories, 46 g carbohydrate)
1 serving Tofu Tacos
2 cups mixed greens
1 serving Citrus Vinaigrette
Daily Totals: 1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium
Make it 1,200 Calories: Change the P.M. snack to 1 medium orange and omit the side salad at dinner.
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
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette
Breakfast (262 calories, 40 g carbohydrate)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Lunch (359 calories, 30 g carbohydrate)
1 serving Vegan Burrito Bowls with Cauliflower Rice
1 medium orange
P.M. Snack (272 calories, 10 g carbohydrate)
⅓ cup dry-roasted unsalted almonds
Dinner (415 calories, 44 g carbohydrate)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium
Make it 1,200 Calories: Reduce to 1 cup edamame at the A.M. snack and change the P.M. snack to 1 clementine.
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
Vegan Black Bean Burgers
Breakfast (329 calories, 45 g carbohydrate)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (35 calories, 9 g carbohydrate)
1 clementine
Lunch (359 calories, 30 g carbohydrate)
1 serving Vegan Burrito Bowls with Cauliflower Rice
1 medium orange
P.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Dinner (601 calories, 52 g carbohydrate)
1 serving Vegan Black Bean Burgers
2 cups mixed greens
1 serving Citrus Vinaigrette
Daily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced bell pepper, omit the orange at lunch, reduce to 3/4 cup edamame at the P.M. snack and substitute 1/2 cup sliced cucumber for the side salad at dinner.
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
containers of vegan burrito bowls with cauliflower rice
Breakfast (262 calories, 40 g carbohydrate)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (272 calories, 10 g carbohydrate)
⅓ cup dry-roasted unsalted almonds
Lunch (359 calories, 30 g carbohydrate)
1 serving Vegan Burrito Bowls with Cauliflower Rice
1 medium orange
P.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Dinner (414 calories, 44 g carbohydrate)
1 serving Quinoa Avocado Salad
Daily Totals: 1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and reduce to 1 cup edamame at the P.M. snack.
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
One-Pot Coconut Milk Curry with Chickpeas
Breakfast (329 calories, 45 g carbohydrate)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (129 calories, 9 g carbohydrate)
1 cup edamame, in pods
Lunch (359 calories, 30 g carbohydrate)
1 serving Vegan Burrito Bowls with Cauliflower Rice
1 medium orange
P.M. Snack (206 calories, 7 g carbohydrate)
¼ cup dry-roasted unsalted almonds
Dinner (461 calories, 34 g carbohydrate)
1 serving One-Pot Coconut Milk Curry with Chickpeas
2 cups mixed greens
1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve two servings One-Pot Coconut Milk Curry with Chickpeas to have for lunch on Days 6 & 7.
Daily Totals: 1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and change the P.M. snack to 1 medium orange.
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
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Breakfast (329 calories, 45 g carbohydrate)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Lunch (347 calories, 38 g carbohydrate)
1 serving One-Pot Coconut Milk Curry with Chickpeas
1 clementine
P.M. Snack (116 calories, 4 g carbohydrate)
15 dry-roasted unsalted almonds
Dinner (501 calories, 47 g carbohydrate)
1 serving Quinoa, Avocado & Chickpea Salad Over Mixed Greens
Daily Totals: 1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/2 cup sliced cucumber.
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
Thai Spaghetti Squash with Peanut Sauce
Breakfast (329 calories, 45 g carbohydrate)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (193 calories, 13 g carbohydrate)
1 ½ cups edamame, in pods
Lunch (347 calories, 38 g carbohydrate)
1 serving One-Pot Coconut Milk Curry with Chickpeas
1 clementine
P.M. Snack (200 calories, 28 g carbohydrate)
1 medium apple
1 Tbsp. natural peanut butter
Dinner (419 calories, 33 g carbohydrate)
1 serving Thai Spaghetti Squash with Peanut Sauce
Daily Totals: 1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium
Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the peanut butter at the P.M. snack.
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.
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7-Day Budget-Friendly Dinner Plan for Diabetes
You can plan affordable, delicious, nutritious meals when you have diabetes, even if you’re on a budget. This 7-day dinner plan includes a balance of affordable whole grains, vegetables, lean meats, plant-based proteins and heart-healthy fats.
Novella Lui, RD, M.H.Sc.
Reviewed by Dietitian Jessica Ball, M.S., RD
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With the rising cost of living and inflation, many people are looking for ways to save on groceries by planning meals ahead of their typical shop. Whether you have diabetes or not, meal planning can be easy and customizable, and it doesn’t have to break the bank. Focus on including nutrient-dense starches, whole grains, vegetables, fruits, lean meats and plant-based proteins that are prepared with little-to-no added sugars, and try to limit sodium and saturated fats to support a healthy heart. Taking advantage of items that are on sale and choosing canned or frozen ingredients can also help your dollar go further.
Here we’ve pulled together some affordable dinner ideas that are great ways to meet your nutritional needs, even on busy nights. Each suggested meal includes 2 to 3 servings of carbs (about 30 to 45 grams of carbohydrates) per serving with a whole grain, a lean protein and plenty of vegetables to help keep your blood sugar levels in check. Note that you may need more carbohydrates than suggested depending on your blood sugar goals. This seven-day dinner plan proves that you can eat deliciously on a budget when you have diabetes.
Day 1: Instant Pot Chicken Soup with Root Vegetables & Barley
With lean meat (chicken breast), veggies and whole grains, this delicious chunky soup provides all you need for a balanced meal. This recipe uses barley instead of noodles and includes parsnips, carrots and onions for additional fiber, providing close to 10 grams per 2-cup serving. Don’t have parsnips? Substitute them with sweet potatoes and celery for a similar texture.
Tip: This recipe doesn’t necessarily require an Instant Pot. You can also use a multicooker or pressure cooker.
Total carbohydrates (2 cups): 43 grams, or 3 carb servings
Fiber: 10 grams
CREDIT: CAROLYN A. HODGES, R.D.
Day 2: 3-Ingredient Teriyaki Edamame Sauté
Frozen edamame is a great, affordable plant-based protein to have as a staple in your freezer. You can create a quick and convenient dinner with these crunchy baby soybeans by stir-frying them with a veggie slaw and drizzling the ingredients with a reduced- or low-sodium teriyaki sauce for added flavor. Serve the entree with a side of brown rice pilaf to make it a complete meal that will help keep your blood sugar levels steady.
Tip: The recipe calls for prepackaged slaw, but you can buy fresh veggies and chop them up yourself.
Total carbohydrates (2 cups entree & 1/3 cup brown rice pilaf): 44 grams, or 3 carb servings
Fiber: 12 grams
Day 3: Herby Mediterranean Fish with Wilted Greens & Mushrooms
Eating fish at least twice a week is a staple in many healthy eating patterns, whether you have diabetes or not. Eating fish is also a great way to get healthy fats and protein that the body needs to function at its best. Our Herby Mediterranean Fish with Wilted Greens & Mushrooms is a perfect entree for a weeknight dinner. Use fresh or frozen cod, sole, tilapia or other fatty fish that you can find on sale. Add the Mediterranean herb mix (a blend of dried oregano, thyme, mint, sage and rosemary) for a sodium-free flavor boost. Serve it with kale or another leafy green, and complete the meal with a side of carbs, like our Roasted Sweet Potatoes.
Total carbohydrates (1 piece fish, ½ cup leafy vegetables & ½ cup sweet potatoes): 28 grams, or 2 carb servings
Fiber: 5 grams
Day 4: Tofu Tacos
Looking to spice up your dinner? Not only are tofu tacos easy to prep, the ingredients included are also very affordable. This recipe calls for canned black beans, which deliver added protein and fiber—just make sure to rinse the beans well to help lower the sodium content. Top the tacos up with shredded cabbage, fresh pico de gallo and a hint of guacamole to keep the dish entirely plant-based, or add crumbled queso fresco, shredded Parmesan or Cheddar for vegetarians or omnivores.
Total carbohydrates: (2 tacos): 42 grams, or 3 carb servings
Fiber: 10 grams
Day 5: Sloppy Joe-Stuffed Sweet Potatoes
Buying meat when it is on sale is a great way to save a few dollars here and there (and those savings can add up over time). Some grocery stores now offer soon-to-expire meats at slashed prices, and it is a perfect time to buy them, especially if you plan to use them for dinner on the same day. If you happen to come across lean ground beef on sale, you can snag a pack or two and create this mouthwatering stuffed sloppy Joe recipe.
Yes, you read it right—sloppy Joes don’t necessarily need to be served on a bun. Mound the ingredients—ground beef and black beans mixed with spices—into a sweet potato for added fiber, beta carotene and other essential nutrients. The combination of savory proteins and sweet potato offers a satisfying balance of flavors. Make sure to rinse the canned black beans before cooking to help lower the sodium content of your meal.
Total carbohydrates (1 filled half potato): 41 grams, or 3 carb servings
Fiber: 8 grams
Day 6: BBQ Chicken Bowls
The ready-to-eat whole chicken (such as a rotisserie chicken) at the grocery store can be a helpful ingredient for nights when you have little time to prep for dinner. But if you’re able, try making your own shredded chicken using boneless, skinless chicken thighs to help you customize the flavors and control the sodium content (chicken thighs are usually less expensive than chicken breasts, too). Either way, toss the shredded chicken with pinto beans for extra protein and corn kernels and coleslaw for extra fiber and color. You can also substitute the potatoes with sweet potatoes, if desired.
Tip: You may not finish the whole rotisserie chicken in one meal, so you can use the leftover meat to make more delicious dishes, like our Chicken Caesar Pasta Salad.
Total carbohydrates (1 bowl): 54 grams, or 3.5 carb servings
Fiber: 12 grams
Day 7: Tuna-Zucchini Pasta
Who says canned tuna is only for tuna sandwiches and melts? You can use this affordable fish to create a variety of nutritious entrees, including this veggie-packed pasta. This meal is ready in under 30 minutes and uses affordable ingredients like whole-grain pasta, tomatoes and zucchini alongside the canned fish. Don’t have zucchini? You can replace it with carrots or spinach for a vibrant-looking dish. Add a side of greens, like our Mixed Lettuce Salad with your favorite vinaigrette, for a balanced and filling meal.
Total carbohydrates (1½ cups pasta & 1 cup salad): 37.5 grams, or 2.5 carb servings
Fiber: 6 grams
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Brain Health Meal Plan for Diabetes
Boost your brain health while promoting healthy blood sugars with this nutritious and delicious 7-day meal plan for diabetes.
Emily Lachtrupp, M.S., RD
Reviewed by Dietitian Jessica Ball, M.S., RD
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CREDIT: PHOTOGRAPHER / JENNIFER CAUSEY, FOOD STYLIST / KAREN RANKIN, PROP STYLIST / CHRISTINE KEELY
In the United States, about 1 in 10 people are living with diabetes, and 1 in 9 people report experiencing cognitive decline (feeling that confusion or memory loss is happening more often). While these stats might be alarming, the good news is that there are steps we can take to improve both our cognitive health and our diabetes. Even better—there’s surprisingly quite a bit of overlap in the recommendations for protecting your noggin and improving your blood sugar levels. The MIND diet, which is tailored to prevent and slow down cognitive decline, is essentially a blend of the ultra-healthy Mediterranean and DASH diets, with a special focus on brain-boosting foods, like berries, leafy greens, and healthy fats from nuts and fish. Similarly, the Mediterranean diet is often recommended for people with diabetes because it’s high in nutrients, like fiber, which play an important role in stabilizing blood sugar levels.
In this plan, we include plenty of foods to boost your brain health while keeping in mind strategies to improve diabetes by focusing on high-fiber whole grains, moderate and consistent carbohydrate intake at each meal plus plenty of protein to stabilize blood sugar levels and keep you satiated. Because weight loss plays a role in improving blood sugars, we set this plan at 1,500 calories per day plus included modifications for 1,200 and 2,000 calories a day, depending on your needs.
Read More: 9 Things Experts Do Every Day for Better Brain Health
Strategies for a Sharp Brain and Healthy Blood Sugars:
Focus on Healthy Fats: Fatty fish, like salmon and tuna, are high in inflammation-busting omega-3 fatty acids, and nuts, seeds and olive oil are high in antioxidants, two nutrients that play a role in keeping your brain in tip-top shape while also being great choices for people with diabetes.
Exercise: Increasing activity is a well-known strategy for improving blood sugars. Research shows that pumping up your exercise can have some serious brain benefits, too!
Prioritize Sleep: Research shows that adults who get seven hours of sleep per night tend to have better cognitive function as they age, plus getting good-quality sleep is linked to healthier blood sugars, particularly in the morning.
Eat More Produce: Fruits and vegetables, especially leafy greens and berries, are nutrition superstars for both brain health and improving blood sugars. They’re antioxidant-rich and high in fiber to help stabilize blood sugar levels, while also being low in calories. Opt for frozen produce when fresh isn’t available, and choose to eat seasonally for maximum flavor.
Drink Water: Opting for water and staying adequately hydrated helps keep your brain sharp. Plus, water is a great choice when you’re managing diabetes because it’s carb-free and doesn’t raise your blood sugar levels, unlike sugar-sweetened beverages and juice.
Choose Whole Grains: Many whole grains are high in magnesium, which is an important nutrient for our brains, plus they’re high in fiber, which has a slew of health benefits and is particularly beneficial in stabilizing blood sugar levels.
Learn More: Best & Worst Foods for Brain Health, According to Dietitians
Foods to Focus on for Diabetes & Brain Health:
Fruits and vegetables, especially leafy greens, berries, beets and high-fiber produce, like pears and apples
Beans and lentils
Whole grains (bulgur, quinoa, freekeh, whole wheat, brown rice and more)
Fish, especially fatty fish like salmon, tuna and sardines
Nuts and natural nut butters made with just nuts and salt
Seeds (chia, pumpkin, flax)
Olives and olive oil
Avocado
Eggs
Lamb
Poultry
Unsweetened dairy products (plain yogurt and kefir)
How to Meal-Prep Your Week of Meals:
Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5.
Make Berry Chia Pudding to have for breakfast on Days 3 and 4.
Day 1
Breakfast (403 calories, 25g carbohydrate)
1 serving Avocado & Kale Omelet
¾ cup blueberries
A.M. Snack (228 calories, 19g carbohydrate)
¼ cup unsalted roasted pumpkin seeds
1 medium peach
Lunch (338 calories, 43g carbohydrate)
1 serving White Bean & Avocado Toast
1 plum
1 hard-boiled egg
P.M. Snack (142 calories, 19g carbohydrate)
1 cup low-fat plain kefir
½ cup raspberries
Dinner (405 calories, 26g carbohydrate)
1 serving Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
Daily Totals: 1,515 calories, 91g protein, 78g fat, 131g carbohydrate, 30g fiber, 1,647mg sodium
To make it 1,200 calories: Change A.M. snack to 1 kiwi and omit kefir at P.M. snack
To make it 2,000 calories: Add 30 unsalted dry-roasted almonds to P.M. snack, plus add 1 serving Guacamole Chopped Salad to dinner.
Day 2
CREDIT: PHOTOGRAPHER / JENNIFER CAUSEY, FOOD STYLIST / KAREN RANKIN, PROP STYLIST / CHRISTINE KEELY
Breakfast (388 calories, 20g carbohydrate)
1 cup low-fat plain Greek yogurt
½ cup blackberries
¼ cup chopped walnuts
A.M. Snack (142 calories, 19g carbohydrate)
1/2 cup edamame, in pods
1 kiwi
Lunch (469 calories, 40g carbohydrate)
1 serving Spinach & Strawberry Meal-Prep Salad
1 medium apple
P.M. Snack (74 calories, 18g carbohydrate)
½ cup raspberries
½ cup blueberries
Dinner (441 calories, 30g carbohydrate)
1 serving Lamb Gyros
Daily Totals: 1,514 calories, 92g protein, 75g fat, 127g carbohydrate, 30g fiber, 1,387mg sodium
To make it 1,200 calories: Omit walnuts at breakfast and omit edamame at A.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, increase to 1 cup edamame in pods at A.M. snack, and add 1/4 cup unsalted roasted pumpkin seeds to P.M. snack.
Day 3
CREDIT: PHOTOGRAPHER / JACOB FOX, FOOD STYLING / SUE MITCHELL, FOOD STYLING / KELSEY BULAT
Breakfast (343 calories, 39g carbohydrate)
1 serving Berry Chia Pudding
A.M. Snack (140 calories, 20g carbohydrate)
1 cup low-fat plain kefir
1 plum
Lunch (469 calories, 40g carbohydrate)
1 serving Spinach & Strawberry Meal-Prep Salad
1 medium apple
P.M. Snack (116 calories, 4g carbohydrate)
15 unsalted dry-roasted almonds
Dinner (432 calories, 41g carbohydrate)
1 serving Cajun-Spiced Tofu Tostadas with Beet Crema
Daily Totals: 1,499 calories, 70g protein, 77g fat, 144g carbohydrate, 37g fiber, 1,257mg sodium
To make it 1,200 calories: Omit kefir at A.M. snack and apple at lunch, and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 15 dried walnut halves to A.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 serving Pineapple & Avocado Salad to dinner.
Day 4
Breakfast (343 calories, 39g carbohydrate)
1 serving Berry Chia Pudding
A.M. Snack (169 calories, 4g carbohydrate)
¼ cup unsalted roasted pumpkin seeds
Lunch (469 calories, 40g carbohydrate)
1 serving Spinach & Strawberry Meal-Prep Salad
1 medium apple
P.M. Snack (62 calories, 15g carbohydrate)
1 medium orange
Dinner (432 calories, 44g carbohydrate)
1 serving Sheet-Pan Shrimp & Beets
¾ cup cooked quinoa
Daily Totals: 1,475 calories, 85g protein, 68g fat, 143g carbohydrate, 38g fiber, 1,350mg sodium
To make it 1,200 calories: Change A.M. snack to 1 kiwi and omit quinoa at dinner.
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 serving Cucumber & Avocado Salad to dinner.
Day 5
Breakfast (388 calories, 20g carbohydrate)
1 cup low-fat plain Greek yogurt
½ cup blackberries
¼ cup chopped walnuts
A.M. Snack (92 calories, 3g carbohydrate)
12 unsalted dry-roasted almonds
Lunch (469 calories, 40g carbohydrate)
1 serving Spinach & Strawberry Meal-Prep Salad
1 medium apple
P.M. Snack (48 calories, 11g carbohydrate)
3/4 cup raspberries
Dinner (510 calories, 29g carbohydrate)
1 serving Pesto Chicken Quinoa Bowls
1 serving Citrus-Arugula Salad
Meal-Prep Tip: Reserve 2 servings Pesto Chicken Quinoa Bowls to have for lunch on Days 6 and 7.
Daily Totals: 1,507 calories, 84g protein, 92g fat, 102g carbohydrate, 30g fiber, 1,545mg sodium
To make it 1,200 calories: Omit walnuts at breakfast, change A.M. snack to 1 plum, and change P.M. snack to 3/4 cup sliced cucumber.
To make it 2,000 calories: Increase to 30 almonds and add 1 large pear at A.M. snack, plus add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 6
CREDIT: JOY HOWARD
Breakfast (388 calories, 20g carbohydrate)
1 cup low-fat plain Greek yogurt
½ cup blackberries
¼ cup chopped walnuts
A.M. Snack (131 calories, 35g carbohydrate)
1 large pear
Lunch (327 calories, 15g carbohydrate)
1 serving Pesto Chicken Quinoa Bowls
P.M. Snack (100 calories, 9g carbohydrate)
½ cup edamame, in pods
Dinner (553 calories, 42g carbohydrate)
1 serving Vegan Walnut Tacos with Avocado Cream
Daily Totals: 1,499 calories, 72g protein, 89g fat, 121g carbohydrate, 30g fiber, 1,204mg sodium
To make it 1,200 calories: Omit walnuts at breakfast and change A.M. snack to 1 kiwi.
To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack, increase to 1 cup edamame in pods at P.M. snack, plus add 1 serving Guacamole Chopped Salad to dinner.
Day 7
Breakfast (403 calories, 25g carbohydrate)
1 serving Avocado & Kale Omelet
¾ cup blueberries
A.M. Snack (208 calories, 19g carbohydrate)
1 cup low-fat plain Greek yogurt
⅔ cup raspberries
Lunch (357 calories, 22g carbohydrate)
1 serving Pesto Chicken Quinoa Bowls
1 plum
P.M. Snack (42 calories, 10g carbohydrate)
1 kiwi
Dinner (514 calories, 38g carbohydrate)
1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,524 calories, 77g protein, 89g fat, 113g carbohydrate, 29g fiber, 1,929mg sodium
To make it 1,200 calories: Change A.M. snack to 1/3 cup raspberries, and omit the salad at dinner.
To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 1/2 cup edamame in pods to P.M. snack, plus add 1/2 avocado, sliced, to the salad at dinner.
Grains, seeds, beans, pulses, nuts, vegetables and fruits make up the bulk of vegan cooking.
If you’d like to follow a healthy vegan diet, our meal plan is designed to help ensure you are including foods that meet your nutritional needs.
While a well-planned vegan diet can provide all the nutrition you need, it’s harder to find certain vitamins and minerals in vegan foods.
So, you could consider taking a vegan-suitable vitamin and mineral supplement which contains B12, iodine, vitamin D and selenium. You could speak to your health care team about this, to make sure you are taking the right amount.
This meal plan is calorie and carb counted for your convenience. It also contains at least five portions of fruit and veg per day.
We’ve included the value for fibre too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet every day.
Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chef’s tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.
Before you begin this meal plan
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.
Please speak to your diabetes health care team before making significant changes to your diet.
This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting.
Important points about this meal plan
This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
Unsweetened soya milk has been used for this meal plan, but please use whichever dairy alternative you prefer. Any dairy alternative you choose should be unsweetened, and fortified with calcium and vitamin B12.
You should also check if your dairy alternatives are fortified with iodine.
These meal plans meet your recommended amount of fibre across the week. It’s important to note that children under 16 years of age need less fibre than adults.
These meal plans outline daily food intake, but it’s still important to remember to drink regular fluids. This includes plain water, plain soya milk, and tea or coffee without added sugar.
We have used soy and linseed bread in this meal plan, which is a good source of omega 3 fatty acids. Omega 3 is found in oily fish, but there are plant-based sources available. Try to include linseeds, walnuts, chia seeds, or, hemp seeds in your daily diet. You could also cook using rapeseed or flaxseed oil.
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Your vegan meal plan
You can also download our vegan meal plan as a pdf (PDF, 107KB), which contains a full breakdown of the nutritional information per day.
Monday
Breakfast: Apricot porridge with toasted chia or linseeds* and a banana
Lunch: Chilli bean soup with avocado salsa and a kiwi fruit
Dinner: Andean-style quinoa with vegan Quorn pieces and broccoli
Pudding: Coconut rice pudding with blackberries
Snacks: unsweetened soya yogurt and cantaloupe melon, one apple with peanut butter, a 30g portion of walnuts
Milk: 250ml unsweetened soya milk
Tuesday
Breakfast: Bran flakes* fortified with vitamins and iron, with 200ml unsweetened almond milk, blueberries and chopped walnuts
Lunch: Five tofu goujons with mixed salad made of rocket, cherry tomatoes and sliced red pepper
Dinner: Butternut squash and borlotti bean stew with cabbage
Pudding: Barbequed fruit with plain unsweetened soya yogurt
Snacks: Two oatcakes with peanut butter and marmite, one serving of spicy roasted chickpeas, plain Brazil nuts and raspberries
Milk: 250ml unsweetened soya milk
Wednesday
Breakfast: Two slices of soya and linseed bread with half an avocado and tomato
Soya and linseed bread is sometimes fortified with calcium, so can help you meet your requirements – check the food label.
Lunch: Kale and green lentil soup and a wholemeal pitta bread
Dinner: Quinoa stuffed butternut squash with tinned kidney beans
Pudding: Apple strudel
Snacks: Raisins and a kiwi fruit, plain unsweetened soya yogurt with canned pineapple in juice, portion of walnuts and spicy roasted chickpeas
Milk: 250ml unsweetened soya milk
Thursday
Breakfast: Apricot porridge with toasted chia or linseeds and an 85g banana
Lunch: Tomato, olive, asparagus and bean salad with a small wholemeal roll
Dinner: Sweet potato, chickpea and carrot tagine with couscous and boiled spinach
Pudding: Mini summer pudding
Snacks: 30g portions of Brazil nuts and dried apricots, two oatcakes with peanut butter and marmite, plain unsweetened soya yogurt and one orange
Milk: 250ml unsweetened soya milk
Friday
Breakfast: Bran flakes fortified with vitamins and iron, with 200ml unsweetened almond milk, blueberries and chopped walnuts
Lunch: Jacket potato with savoy coleslaw and summer vegetables with citrus dressing
Dinner: Vegetable ragu and pasta
Pudding: Coconut rice pudding with blackberries
Snacks: Two oatcakes with peanut butter and marmite, cantaloupe melon and a kiwi fruit, portion of spicy roasted chickpeas
Milk: 250ml unsweetened soya milk
Saturday
Breakfast: Tofu stuffed mushrooms** and an orange
Lunch: Mulligatawny soup and a kiwi fruit
Dinner: Vegan stack burger
Pudding: Stuffed baked apples with plain unsweetened soya yogurt and raisins
Snacks: Muesli energy bar, two plums and a portion of walnuts, two oatcakes with peanut butter and marmite,
Milk: 250ml unsweetened soya milk
Sunday
Breakfast: Banana and berry smoothie: blend a medium banana with 80g blueberries with 100ml unsweetened soya milk with 125g plain unsweetened soya yogurt and a tablespoon of linseeds
Lunch: Spicy bean quesadilla with mixed salad leaves and sliced pepper
Dinner: Barley and wild mushroom risotto and boiled spinach
Pudding: Mini summer pudding
Snacks: One apple and a portion of almonds, one orange and a portion of spicy roasted chickpeas, two oatcakes with smooth peanut butter and marmite
Milk: 250ml unsweetened soya milk
*Make sure fortified cereals are vegan friendly as some use vitamin D from animal sources.
**Look for calcium-set tofu by checking the ingredients list. This can help you meet your daily calcium requirements.
Adapting this meal plan to suit you
Our vegan meal plan should be adjusted according to your needs, as everyone requires a slightly different amount of nutrients each day.
For example, we don’t all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, need more calories.
Young children also need fewer calories than adults. But boys older than 11 and girls aged 15 and above are likely to need more calories. Children’s nutritional requirements change as they get older.
So, adjust portion sizes accordingly to meet your family’s needs and appetites.
Getting enough vitamins and minerals in a vegan diet
Vitamins B12 and K
If you decide to follow a vegan diet you should make sure you’re still eating enough vitamin B12. This vitamin is essential for helping to keep your red blood cells and nervous system healthy.
Vitamin B12 is only found naturally in foods from animal sources. This makes it more difficult to find sources of the vitamin for vegans, and you might need to take a supplement. You could take a supplement that also contains iodine and selenium, but it’s best to discuss this with your health care team. To make sure you’re getting enough vitamin B12 the British Dietetic Association recommend you either eat fortified foods at least twice a day or take a supplement. The supplement should be 10mcg daily or at least 2000mcg weekly.
We’ve included breakfast cereals, unsweetened soya drinks and Marmite in this meal plan, as they’re all fortified with vitamin B12. But check the food label to be sure.
You could also try sprinkling nutritional yeast flakes onto savoury dishes to increase the vitamin B12 content of your meals.
We’ve also included recipes like our kale and green lentil soup to help you meet your daily intake of vitamin K. Having daily greens like kale, broccoli or spinach can help you meet your requirements for vitamin K, which is important for blood clotting, to help wounds to heal.
Calcium
It’s also important to choose dairy alternatives that are fortified with calcium. Our bodies need calcium for healthy bones and teeth, and dairy alternatives do not naturally contain calcium. Other vegan sources of calcium include kale, watercress, okra, tahini, dried figs, haricot beans and almonds.
Iron
Iron is important in making red blood cells, which carry oxygen around the body. As meat is rich in iron, you’ll need to make sure you’re still getting the amount you need on a daily basis.
We’ve included foods such as fortified Bran flakes, seeds, green vegetables, dried fruit and spicy roasted chickpeas in this meal plan as they’re great sources of iron.
Iodine
Our body uses iodine to make thyroid hormones (which control how quickly your beta cells work). Plant-based sources are not a reliable option and many plant-based milks currently are not fortified, so you may need to consider a supplement.
Speak to your health care team about whether this is appropriate for you. If you do decide to take iodine supplements, do not take too much as this could be harmful.
Read more about how to get all the vitamins and minerals you need whilst following a vegan diet.
