30-Day No-Sugar, Diabetes-Friendly Meal Plan for Beginners

Whether you’ve had diabetes for years or are recently diagnosed, it’s no secret that managing your blood sugar can sometimes feel overwhelming. There’s so much nutrition information out there, and it’s difficult to know what may actually help and what is just a trend that lacks any scientific backing. In this 30-day diabetes-friendly plan for beginners, we map out a month of no-sugar-added meals and snacks tailored to promote healthy blood sugar. To do this, we skip added sugar, focus on recipes that are high in fiber and protein, and set it at a moderately low level of carbohydrates, which we spread throughout the day’s meals and snacks. All of these strategies may help promote healthier and more stable blood sugar levels for most people., , , To make it beginner-friendly, you’ll find recipes with simple ingredient lists that come together in about 30 minutes or less of active cooking time. Plus, you’ll find easy cooking methods, like sheet-pan meals and one-pot dishes. We include three different calorie levels to choose from and meal-prep tips at the beginning of each week so you can spend less time fretting over your dinner plan and more time doing the things you love. 

Week 1

Meal-Prep Tips: 

1. Make a double batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have for breakfast throughout the month.
2. Prepare Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.

Day 1

Breakfast (436 calories, 34g carbs)

A.M. Snack (228 calories, 35g carbs)

Lunch (436 calories, 38g carbs)

P.M. Snack (290 calories, 13g carbs)

Dinner (427 calories, 32g carbs)

Daily Totals: 1,815 calories, 88g fat, 17g saturated fat, 115g protein, 154g carbohydrate, 36g fiber, 2,032mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 2

Breakfast (358 calories, 36g carbs)

A.M. Snack (230 calories, 35g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (253 calories, 25g carbs)

Dinner (458 calories, 37g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,788 calories, 71g fat, 14g saturated fat, 114g protein, 193g carbohydrate, 43g fiber, 2,209mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit chopped nuts at P.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to 3 Tbsp. chopped nuts at P.M. snack.

Day 3

Breakfast (301 calories, 35g carbs)

A.M. Snack (230 calories, 35g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (448 calories, 32g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,785 calories, 91g fat, 14g saturated fat, 90g protein, 175g carbohydrate, 43g fiber, 1,660mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese-Berry Bowl.

Make it 2,000 calories: Add ¼ cup hummus and 1 medium bell pepper to lunch.

Day 4

Breakfast (358 calories, 36g carbs)

A.M. Snack (301 calories, 35g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (291 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. unsweetened almond butter

Dinner (385 calories, 59g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,824 calories, 76g fat, 14g saturated fat, 80g protein, 221g carbohydrate, 45g fiber, 1,520mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup hummus and 1 medium bell pepper to lunch.

Day 5

Breakfast (301 calories, 35g carbs)

A.M. Snack (230 calories, 35g carbs)

Lunch (381 calories, 43g carbs)

P.M. Snack (242 calories, 30g carbs)

• 1 medium apple
• 1½ Tbsp. unsweetened almond butter

Dinner (452 calories, 36g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,782 calories, 88g fat, 14g saturated fat, 88g protein, 187g carbohydrate, 49g fiber, 1,297mg sodium.

Make it 1,500 calories: Substitute 2 celery stalks for the apple at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner.

Day 6

Breakfast (358 calories, 36g carbs)

A.M. Snack (185 calories, 37g carbs)

• 1 cup nonfat plain kefir
• 1 medium apple

Lunch (436 calories, 38g carbs)

P.M. Snack (292 calories, 36g carbs)

Dinner (533 calories, 53g carbs)

Daily Totals: 1,801 calories, 69g fat, 14g saturated fat, 113g protein, 200g carbohydrate, 34g fiber, 2,178mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. unsweetened almond butter to A.M. snack.

Day 7

Breakfast (385 calories, 33 carbs)

A.M. Snack (193 calories, 28g carbs)

• 1 medium apple
• 1 Tbsp. unsweetened almond butter

Lunch (436 calories, 38g carbs)

P.M. Snack (260 calories, 35g carbs)

Dinner (514 calories, 43g carbs)

Daily Totals: 1,786 calories, 88g fat, 14g saturated fat, 88g protein, 187g carbohydrate, 49g fiber, 1,297mg sodium.

Make it 1,500 calories: Omit P.M. snack,

Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.

Week 2

Meal-Prep Tips: 

1. Make a double batch (4 jars) of Basic Overnight Oats to have for breakfast on Days 9 through 12. 
2. Prepare Chickpea Chopped Salad with Pita Chips to have for lunch on Days 9 through 12.

Day 8

Breakfast (358 calories, 36g carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (409 calories, 42g carbs)

P.M. Snack (125 calories)

• 1 cup nonfat plain kefir
• 1 clementine

Dinner (681 calories, 46g carbs)

Daily Totals: 1,778 calories, 100g fat, 16g saturated fat, 85g protein, 152g carbohydrate, 38g fiber, 1,568mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the cherries at lunch.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 9

Breakfast (479 calories, 44g carbs)

• 1 serving Basic Overnight Oats
• ½ cup raspberries
• ¼ cup chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (90 calories, 12g carbs)

Lunch (437 calories, 38g carbs)

P.M. Snack (292 calories, 36g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt
• 1 cup cherries
• 1 Tbsp. chopped nuts, such as walnuts
• 1 serving No-Sugar-Added Chia Seed Jam

Dinner (514 calories, 57g carbs)

Daily Totals: 1,812 calories, 78g fat, 14g saturated fat, 106g protein, 187g carbohydrate, 35g fiber, 1,608mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 10

Breakfast (479 calories, 44g carbs)

• 1 serving Basic Overnight Oats
• ½ cup raspberries
• ¼ cup chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (230 calories, 35g carbs)

Lunch (437 calories, 38g carbs)

P.M. Snack (152 calories, 27g carbs)

• 1 cup nonfat plain kefir
• 1 medium orange

Dinner (504 calories, 37g carbs)

Daily Totals: 1,801 calories, 81g fat, 14g saturated fat, 106g protein, 181g carbohydrate, 40g fiber, 2,221mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the orange at P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 11

Breakfast (479 calories, 44g carbs)

• 1 serving Basic Overnight Oats
• ½ cup raspberries
• ¼ cup chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (437 calories, 38g carbs)

P.M. Snack (292 calories, 36g carbs)

Dinner (401 calories, 41g carbs)

Daily Totals: 1,815 calories, 83g fat, 13g saturated fat, 117g protein, 166g carbohydrate, 42g fiber, 1,557mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 12

Breakfast (479 calories, 44g carbs)

• 1 serving Basic Overnight Oats
• ½ cup raspberries
• ¼ cup chopped nuts, such as pecans, walnuts or almonds

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (437 calories, 38g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (456 calories, 54g carbs)

Daily Totals: 1,798 calories, 80g fat, 13g saturated fat, 116g protein, 166g carbohydrate, 40g fiber, 1,426mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 13

Breakfast (358 calories, 36g carbs)

A.M. Snack (291 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (390 calories, 42g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (541 calories, 55g carbs)

Daily Totals: 1,792 calories, 73g fat, 13g saturated fat, 102g protein, 188g carbohydrate, 36g fiber, 1,905mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 14

Breakfast (446 calories, 32g carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (390 calories, 42g carbs)

P.M. Snack (211 calories, 18g carbs)

Dinner (434 calories, 49g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,796 calories, 72g fat, 11g saturated fat, 123g protein, 166g carbohydrate, 32g fiber, 1,734mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and increase to 3 Tbsp. chopped walnuts at P.M. snack.

Week 3

Meal-Prep Tips: 

1. Make Chicken Fajita Soup to have for lunch on Days 16 through 19.
2. On Day 19, reserve 2 servings Za’atar-Roasted Chicken with Chickpeas to have for lunch on Days 20 and 21.

Day 15

Breakfast (358 calories, 36g carbs)

A.M. Snack (242 calories, 30g carbs)

• 1 medium apple
•  1½ Tbsp. unsweetened almond butter

Lunch (382 calories, 37g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (585 calories, 33g carbs)

Daily Totals: 1,786 calories, 82g fat, 17g saturated fat, 117g protein, 159g carbohydrate, 37g fiber, 1,705mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. almond butter at A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 16

Breakfast (385 calories, 33 carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (396 calories, 41g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (608 calories, 48g carbs)

Daily Totals: 1,815 calories, 87g fat, 14g saturated fat, 124g protein, 152g carbohydrate, 39g fiber, 2,264mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 17

Breakfast (356 calories, 35g carbs)

A.M. Snack (291 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. unsweetened almond butter

Lunch (396 calories, 41g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (419 calories, 44g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,790 calories, 73g fat, 13g saturated fat, 99g protein, 192g carbohydrate, 44g fiber, 1,935mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and add ¼ cup guacamole to dinner.

Day 18

Breakfast (385 calories, 33 carbs)

A.M. Snack (228 calories, 35g carbs)

Lunch (396 calories, 41g carbs)

P.M. Snack (285 calories, 23g carbs)

Dinner (406 calories, 36g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,809 calories, 65g fat, 14g saturated fat, 132g protein, 186g carbohydrate, 40g fiber, 1,899mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.

Day 19

Breakfast (385 calories, 33 carbs)

A.M. Snack (291 calories, 31g carbs)

• 1 medium apple
• 2 Tbsp. unsweetened almond butter

Lunch (396 calories, 41g carbs)

P.M. Snack (237 calories, 22g carbs)

Dinner (417 calories, 32g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,805 calories, 75g fat, 14g saturated fat, 112g protein, 179g carbohydrate, 38g fiber, 1,928mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Increase to 3 Tbsp. chopped nuts at P.M. snack and change evening snack to ¼ cup unsalted dry-roasted almonds.

Day 20

Breakfast (385 calories, 33 carbs)

A.M. Snack (228 calories, 35g carbs)

Lunch (417 calories, 32g carbs)

P.M. Snack (101 calories, 7g carbs)

Dinner (452 calories, 42g carbs)

Evening Snack (193 calories, 28g carbs)

Daily Totals: 1,777 calories, 67g fat, 14g saturated fat, 128g protein, 177g carbohydrate, 33g fiber, 1,738mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 medium apple to lunch and change evening snack to 1 serving Banana–Peanut Butter Yogurt Parfait.

Day 21

Breakfast (385 calories, 33 carbs)

A.M. Snack (219 calories, 23g carbs)

Lunch (417 calories, 32g carbs)

P.M. Snack (332 calories, 24g carbs)

Dinner (431 calories, 51g carbs)

Daily Totals: 1,785 calories, 73g fat, 14g saturated fat, 126g protein, 163g carbohydrate, 38g fiber, 1,889mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Week 4

Meal-Prep Tips: 

1. Make Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 23 through 26. 
2. On Day 23, reserve dinner leftovers to have for dinner again on Day 24. 

Day 22

Breakfast (356 calories, 35g carbs)

A.M. Snack (228 calories, 35g carbs)

Lunch (410 calories, 44g carbs)

P.M. Snack (332 calories, 24g carbs)

Dinner (463 calories, 53g carbs)

Daily Totals: 1,789 calories, 62g fat, 13g saturated fat, 126g protein, 192g carbohydrate, 31g fiber, 1,584mg sodium.

Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 23

Breakfast (301 calories, 35g carbs)

A.M. Snack (200 calories, 16g carbs)

•  1 cup edamame, in pods (thawed from frozen)

Lunch (422 calories, 33g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (484 calories, 57g carbs)

Evening Snack (193 calories, 28g carbs)

Daily Totals: 1,820 calories, 75g fat, 14g saturated fat, 113g protein, 192g carbohydrate, 52g fiber, 1,228mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add ½ avocado, sliced, to the salad at dinner.

Day 24

Breakfast (438 calories, 30g carbs)

A.M. Snack (200 calories, 16g carbs)

•  1 cup edamame, in pods (thawed from frozen)

Lunch (459 calories, 44g carbs)

P.M. Snack (209 calories, 24g carbs)

Dinner (484 calories, 57g carbs)

Daily Totals: 1,790 calories, 74g fat, 14g saturated fat, 124g protein, 170g carbohydrate, 53g fiber, 1,664mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit apple at lunch.

Make it 2,000 calories: Add 1 clementine to A.M. snack and add ½ avocado, sliced, to the salad at dinner.

Day 25

Breakfast (356 calories, 35g carbs)

A.M. Snack (206 calories, 7g carbs)

• ¼ cup unsalted dry-roasted almonds

Lunch (422 calories, 33g carbs)

P.M. Snack (332 calories, 24g carbs)

Dinner (392 calories, 35g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,818 calories, 82g fat, 14g saturated fat, 128g protein, 152g carbohydrate, 36g fiber, 1,476mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 26

Breakfast (301 calories, 35g carbs)

A.M. Snack (228 calories, 35g carbs)

Lunch (422 calories, 33g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (473 calories, 50g carbs)

Evening Snack (176 calories, 9g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios

Daily Totals: 1,819 calories, 79g fat, 14g saturated fat, 113g protein, 185g carbohydrate, 45g fiber, 1,213mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and omit evening snack.

Make it 2,000 calories: Add ¼ cup guacamole to dinner and add 1 medium apple to evening snack.

Day 27

Breakfast (438 calories, 30g carbs)

A.M. Snack (208 calories, 16g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios
• ½ cup raspberries

Lunch (418 calories, 36g carbs)

P.M. Snack (332 calories, 24g carbs)

Dinner (415 calories, 45g carbs)

Daily Totals: 1,810 calories, 105g fat, 14g saturated fat, 97g protein, 151g carbohydrate, 43g fiber, 1,541mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 28

Breakfast (356 calories, 35g carbs)

A.M. Snack (266 calories, 21g carbs)

• 1⅓ cups edamame, in pods (thawed from frozen)

Lunch (415 calories, 35g carbs)

P.M. Snack (237 calories, 22g carbs)

Dinner (443 calories, 41g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,825 calories, 80g fat, 14g saturated fat, 125g protein, 172g carbohydrate, 50g fiber, 1,820mg sodium.

Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack.

Week 5

Day 29

Breakfast (351 calories, 36g carbs)

A.M. Snack (242 calories, 30g carbs)

• 1 medium apple
• 1½ Tbsp. unsweetened almond butter

Lunch (364 calories, 34g carbs)

P.M. Snack (290 calories, 23g carbs)

Dinner (435 calories, 45g carbs)

Evening Snack (109 calories, 18g carbs)

Daily Totals: 1,791 calories, 66g fat, 14g saturated fat, 129g protein, 185g carbohydrate, 32g fiber, 2,054mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and increase to 5 Tbsp. chopped walnuts at P.M. snack.

Day 30

Breakfast (351 calories, 36g carbs)

A.M. Snack (240 calories, 23g carbs)

• 1 cup raspberries
• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (364 calories, 34g carbs)

P.M. Snack (219 calories, 23g carbs)

Dinner (436 calories, 44g carbs)

Evening Snack (179 calories, 17g carbs)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Daily Totals: 1,787 calories, 74g fat, 13g saturated fat, 118g protein, 176g carbohydrate, 39g fiber, 1,929mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit evening snack.

Healthy Blood Sugar Benefits of This Plan

• Moderately Low in Carbohydrates: About 40% of total calories each day are from carbohydrates, which is considered a moderately low carbohydrate level,,, as it’s below the 45% to 65% of calories from carbs recommended by the 2020-2025 Dietary Guidelines for Americans., To promote stable blood sugar levels, we spread the total carbohydrates out fairly evenly between the day’s meals and snacks. When you’re diagnosed with type 2 diabetes, it may be tempting to drastically reduce your carb intake, but that’s often not necessary or sustainable. Following a very low-carbohydrate routine makes it difficult to eat enough fiber, which is an important nutrient with many health benefits. That said, individual nutrient needs vary. If you’re having trouble managing your blood sugar levels, reach out to your medical provider for assistance.
• High-Fiber: Each day provides an average of 32 grams of fiber. Fiber is a type of indigestible carbohydrate found in whole grains, legumes, fruits and vegetables that can help improve blood sugar. Eating a high-fiber diet can can also help regulate appetite, improve gut health, promote weight loss and improve heart health. 
• Heart-Healthy: Because people with type 2 diabetes are more likely to get heart disease than people without diabetes, we created this plan with heart health in mind. We capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, like salmon. Though there’s some debate on saturated fat and its impact on health, the American Heart Association recommends limiting it to protect your heart. We also capped sodium at 2,300 milligrams per day, as recommended by the Dietary Guidelines for Americans.
• Protein-Packed: Each day provides at least 80 grams of protein, though most days come in higher than that. Protein is a nutrient that can help support more regular blood sugar levels by reducing blood sugar spikes and slowing down digestion. Each carbohydrate food in this plan is paired with a protein source to help promote a healthy blood sugar response. 
• No Added Sugar: Because a high intake of added sugars can increase the risk of developing type 2 diabetes, we chose to skip them for this plan. While added sugars don’t have to be completely off the table, many of us are consuming more than we realize, so it’s worth double-checking the nutrition label when grocery shopping. The American Heart Association recommends limiting added sugar to 9 teaspoons (36 grams) a day for men and 6 teaspoons (25 grams) for women.