Diabetic meal plan, steady carbs, every meal.
A week of meals built on the diabetes plate method, with carbs kept close to the same amount at each meal, at 1,350 to 1,430 calories a day. Alma can fit it to your goal.
Built from ADA Standards of Care and CDC advice.
The rules
Three habits do most of the work
Keep carbs about the same
Each main meal lands near 30 to 45 grams of carbs.
Half the plate is vegetables
Broccoli, greens, peppers and cucumber, at lunch and dinner.
Protein at every meal
Fish, chicken, eggs, beans or yogurt in every meal and snack.
Sample week
Seven days of diabetic meals
About 1,350 to 1,430 calories a day, 118 to 139 g of carbs. Scale portions to your needs. Find your number
If you take insulin or a sulfonylurea, eating fewer carbs than usual can cause low blood sugar. Talk with your care team before you change your meals, and ask what to do if a reading drops.
Day 1Monday
BreakfastCottage cheese bowl with peaches¾ cup low-fat cottage cheese, 1 peach, 1 tbsp pumpkin seeds, 1 slice whole-grain toast, cinnamon
LunchGrilled chicken Caesar with chickpeas4 oz grilled chicken, romaine, 2 tbsp light Caesar dressing, ½ cup roasted chickpeas, 1 small whole-wheat roll
SnackCheese and whole-grain crackers1 oz cheddar, 4 whole-grain crackers, 1 small apple
DinnerTurkey meatballs with polenta4 oz turkey meatballs, ½ cup cooked polenta, 1 cup zucchini noodles, 1 tbsp olive oil, marinara
About 1,410 kcal126 g carbs28 g fiber
Day 2Tuesday
- BreakfastBuckwheat pancakes with ricotta2 four-inch buckwheat pancakes (¼ cup buckwheat flour, 1 egg white, splash of milk), ¼ cup part-skim ricotta, ½ cup blueberries, 1 tsp maple syrup
- LunchTuna, olive and potato salad4 oz canned tuna, 1 cup boiled potatoes, 1 cup green beans, 1 tbsp olive oil, 5 olives, vinegar
- SnackGreek yogurt with raspberries¾ cup plain Greek yogurt, ½ cup raspberries, 1 tbsp ground flaxseed
- DinnerChicken with wild rice and carrots5 oz chicken breast, ⅔ cup cooked wild rice, 1 cup roasted carrots, 2 tsp olive oil
About 1,360 kcal132 g carbs25 g fiber
Day 3Wednesday
- BreakfastCheddar and spinach omelet2 eggs, 1 oz cheddar, 1 cup spinach, 1 tsp olive oil, 1 slice whole-grain toast, 1 cup melon
- LunchChicken and vegetable soup1½ cups chicken and vegetable soup, 1 whole-wheat roll, side salad with 1 tsp olive oil
- SnackHummus with cucumber and pita⅓ cup hummus, ½ whole-wheat pita, ½ cucumber
- DinnerBaked cod with lentils and kale5 oz cod, ¾ cup cooked lentils, 1½ cups kale with garlic, 2 tsp olive oil
About 1,410 kcal132 g carbs33 g fiber
Day 4Thursday
- BreakfastBarley porridge with almond butter¾ cup cooked barley, 2 tbsp almond butter, ½ banana, ½ cup 1% milk
- LunchSalmon and beet salad with rye4 oz salmon, 1 cup roasted beets, arugula, 1 tsp olive oil, 1 slice rye bread
- SnackPistachios and an orange½ oz pistachios, 1 orange
- DinnerBeef and broccoli stir-fry4 oz flank steak, 1½ cups broccoli, ½ cup cooked brown rice, 2 tsp canola oil, ginger, 1 tsp low-sodium soy sauce
About 1,430 kcal133 g carbs27 g fiber
Day 5Friday
- BreakfastPoached eggs on portobello2 poached eggs, 2 portobello caps, 1 cup wilted spinach, 1 tsp olive oil, 1 slice whole-grain toast, ½ cup orange
- LunchChicken and chickpea curry with spinach3 oz chicken breast, ½ cup chickpeas, 2 cups spinach, tomato, ¼ cup cooked basmati rice, 2 tbsp plain yogurt, 1 tsp olive oil
- SnackCelery with peanut butter2 celery stalks, 2 tbsp peanut butter, 1 tbsp raisins
- DinnerRoast turkey with sweet potato mash5 oz turkey breast, ¾ cup mashed sweet potato, 1½ cups collard greens, 2 tsp olive oil
About 1,400 kcal127 g carbs29 g fiber
Day 6Saturday
- BreakfastBreakfast quinoa bowl¾ cup cooked quinoa, ½ cup berries, 1 tbsp almonds, ½ cup 2% milk, cinnamon
- LunchOpen-faced bean and vegetable melt1 slice whole-grain bread, ½ cup white beans, grilled zucchini and pepper, 1 oz mozzarella, 1 tbsp olive oil
- SnackGreek yogurt with walnuts¾ cup plain Greek yogurt, ½ oz walnuts, cinnamon
- DinnerShrimp kebabs with couscous5 oz shrimp, ⅔ cup cooked whole-wheat couscous, peppers and onion, 2 tsp olive oil, lemon
About 1,390 kcal139 g carbs28 g fiber
Day 7Sunday
- BreakfastPotato and pepper frittata2-egg wedge of frittata with potato, red pepper and 1 oz feta, 1 tsp olive oil, ½ cup grapes
- LunchChicken and cabbage tacos4 oz chicken, 2 corn tortillas, cabbage slaw, ¼ avocado, 2 tbsp plain yogurt, salsa
- SnackTrail mix with an apple¼ cup trail mix, 1 small apple
- DinnerRoast chicken with squash and sprouts5 oz chicken breast, 1 cup butternut squash, 1 cup Brussels sprouts, 2 tsp olive oil
About 1,430 kcal118 g carbs26 g fiber
Shopping list
What to buy
Most days
Fish, chicken and eggsCod, salmon, canned tuna, shrimp, chicken breast, turkey, eggssalmonchicken breastegg
DairyPlain Greek yogurt, cottage cheese, cheddar, ricotta, milkgreek yogurtcottage cheese
Now and then
Read the label on bread and cereal, and compare fiber and added sugars.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What is the diabetes plate method?
Fill half the plate with non-starchy vegetables like salad, broccoli or green beans. Fill a quarter with protein such as fish, chicken or tofu, and a quarter with a carb like brown rice, potatoes or whole-grain bread. The CDC describes it, and the American Diabetes Association says it works without counting or weighing.
How many carbs a day is right for type 2 diabetes?
There is no single number. The American Diabetes Association's Standards of Care say there is no ideal split of carbs, protein and fat, because it depends on your body, your medication and what you can keep up. This week runs about 118 to 139 grams of carbs a day, spread across four meals.
Is this plan safe with insulin?
Talk with your care team before you start. If you take insulin or a sulfonylurea, a change in carbs changes what your medication does, and low blood sugar is the main risk. Your team may adjust your medication or ask you to check your meter more often for the first week.
Can I eat fruit with diabetes?
Yes. Whole fruit comes with fiber and water. In the ADA's carb-choice method, one choice is about 15 grams of carbs. This plan uses berries, apples, oranges, peaches and melon, usually with a meal or with protein. Ask your dietitian how your fruit fits.
Do I need special diabetic foods?
No. Regular food works, and this plan uses it. Ask your dietitian or care team before you buy products sold for diabetes, since they are not required.
How many calories is this meal plan?
About 1,350 to 1,430 calories a day, with about 81 to 111 grams of protein and about 25 to 33 grams of fiber. If your care team wants you eating more, add a portion of protein and a portion of carbs at a meal instead of adding a fifth meal.
How does Alma help with type 2 diabetes?
Log a meal by photo, voice or text in about 10 seconds, and Alma estimates the carbs, fiber and protein on the plate. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so the pattern on this page is easy to check day to day.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- American Diabetes Association: Standards of Care in Diabetes, Diabetes Care 2025, Volume 48, Supplement 1
- American Diabetes Association: Meal planning
- American Diabetes Association: Non-starchy vegetables
- American Diabetes Association: Carb counting and diabetes
- Harvard T.H. Chan School of Public Health: The Healthy Eating Plate
- CDC: Diabetes meal planning
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.