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Introduction

This is a sample meal plan based on a (approximately) 1750 daily calorie intake. The main goal of this meal plan is to manage blood sugars while increasing fruit and vegetable intake, promoting daily fiber intake, meeting daily macronutrient needs, and prioritizing nutrient rich foods on a budget. This meal plan is designed to have a form of produce at each meal and provides approximately 25-35 grams of protein, 15-25 grams of fat, and 30-45 grams of carbs for each meal. There are also 2 snacks per day in this meal plan that are diabetic friendly (approximately 10 grams of protein + 15-20 grams of carbs). This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.

Some recipes in this meal plan are original to OakStone Health and Nutrition. Other recipes came from EatingWell.com.

Day 1 – Sunday

Breakfast (~KCAL: 404 | CHO: 29g | PRO: 27g | FAT: 20g | FIBER: 5g)

Lunch (~KCAL: 427 | CHO: 41g | PRO: 32g | FAT: 15g | FIBER: 11g)

  • Grilled chicken taco salad:
  • 1 cup shredded lettuce + 1/4 cup diced tomatoes + 1/4 cup cucumber + 1/2 cup corn
  • 4 oz Grilled chicken breast + 1/2 cup beans
  • 3 tablespoon greek yogurt + 1 tablespoon taco seasoning

P.M. Snack (~KCAL: 172 | CHO: 19g | PRO: 6g | FAT: 8g | FIBER: 4g)

  • 1/2 medium apple + 1 tablespoon peanut butter (or nut butter of choice)

Dinner (~KCAL: 461 | CHO: 32g | PRO: 36g | FAT: 21g | FIBER: 9g)

  • 1 cup roasted green beans with 2 tablespoons parmesan cheese
  • 6 oz Baked catfish
  • 1 medium sweet potato (we suggest you either bake it or dice it and roast it)

After Dinner Snack (~KCAL: 205 | CHO: 22g | PRO: 9g | FAT: 7g | FIBER: 2g)

  • 1/2 cup vanilla greek yogurt
  • 1/2 cup blueberries
  • 1 tablespoon dark chocolate chips

Day 2 – Monday

Breakfast (~KCAL: 450 | CHO: 39g | PRO: 33g | FAT: 18g | FIBER: 8g)

  • 1 slice whole grain bread (our dietitian’s favorite is Arnold’s Healthy Multigrain Bread)
  • 1 tablespoon peanut butter (or nut butter of choice)
  • 3/4 cup cottage cheese + 1 cup of sliced strawberries

Lunch (~KCAL: 410 | CHO: 27g | PRO: 35g | FAT: 18g | FIBER: 5g)

  • Tuna Salad (1 can of tuna + 1/2 cup chopped celery + 1/2 cup greek yogurt + 2 tablespoons mayonaise)
  • 10-12 Triscuit Whole Grain Crackers
  • 1 cup cucumbers, sliced (or non-starchy vegetable of choice)

P.M. Snack (~KCAL: 226 | CHO: 19g | PRO: 6g | FAT: 14g | FIBER: 4g)

  • 1/2 medium orange
  • 1 oz nuts of choice

Dinner (~KCAL: 493 | CHO: 35g | PRO: 32g | FAT: 25g | FIBER: 6g)

  • 1 serving Chicken Pot Pie Casserole
  • 1 cup mixed greens with 1 tbsp salad dressing (add additional non-starchy vegetables to the salad for a more nutrient rich meal!)

After Dinner Snack (~KCAL: 212 | CHO: 22g | PRO: 13g | FAT: 8g | FIBER: 3g)

Day 3 – Tuesday

Breakfast (~KCAL: 413 | CHO: 42g | PRO: 32g | FAT: 13g | FIBER: 6g)

Lunch (~KCAL: 483 | CHO: 42g | PRO: 36g | FAT: 19g | FIBER: 9g)

  • Grilled chicken wrap: Whole grain tortilla (20 g carbs), 5 oz grilled chicken, 1 cup mixed greens or cabbage, 1/4 cup chopped bell peppers, 1/4 avocado, and 2 tablespoons hummus
  • 1/2 pear, sliced

P.M. Snack (~KCAL: 245 | CHO: 18g | PRO: 14g | FAT: 13g | FIBER: 4g)

  • 1/2 pear, sliced
  • 2 string cheese sticks

Dinner (~KCAL: 505 | CHO: 42g | PRO: 37g | FAT: 21g | FIBER: 7g)

  • Shrimp Stir-fry:
  • 6 oz Shrimp (cooked in 1 tablespoon olive oil)
  • 2 cups Mixed Vegetables
  • 3/4 cup Cooked Brown Rice

After Dinner Snack (~KCAL: 166 | CHO: 20g | PRO: 8g | FAT: 6g | FIBER: 2g)

Day 4 – Wednesday

Breakfast (~KCAL: 404 | CHO: 29g | PRO: 27g | FAT: 20g | FIBER: 5g)

Lunch (~KCAL: 427 | CHO: 41g | PRO: 32g | FAT: 15g | FIBER: 11g)

  • Grilled chicken taco salad:
  • 1 cup shredded lettuce + 1/4 cup diced tomatoes + 1/4 cup cucumber + 1/2 cup corn
  • 4 oz Grilled chicken breast + 1/2 cup beans
  • 3 tablespoon greek yogurt + 1 tablespoon taco seasoning

P.M. Snack (~KCAL: 172 | CHO: 19g | PRO: 6g | FAT: 8g | FIBER: 4g)

  • 1/2 medium apple
  • 1 tablespoon peanut butter (or nut butter of choice)

Dinner (~KCAL: 461 | CHO: 32g | PRO: 36g | FAT: 21g | FIBER: 9g)

  • 1 cup roasted green beans with 2 tablespoons parmesan cheese
  • 6 oz Baked catfish
  • 1 medium sweet potato (we suggest you either bake it or dice it and roast it)

After Dinner Snack (~KCAL: 205 | CHO: 22g | PRO: 9g | FAT: 7g | FIBER: 2g)

  • 1/2 cup vanilla greek yogurt
  • 1/2 cup sliced strawberries
  • 1 tablespoon dark chocolate chips

Day 5 – Thursday

Breakfast (~KCAL: 450 | CHO: 39g | PRO: 33g | FAT: 18g | FIBER: 8g)

  • 1 slice whole grain bread (our dietitian’s favorite is Arnold’s Healthy Multigrain Bread)
  • 1 tablespoon peanut butter (or nut butter of choice)
  • 3/4 cup cottage cheese + 1 cup of sliced strawberries

Lunch (~KCAL: 410 | CHO: 27g | PRO: 35g | FAT: 18g | FIBER: 5g)

  • Tuna Salad (1 can of tuna + 1/2 cup chopped celery + 1/2 cup greek yogurt + 2 tablespoons mayonaise)
  • 10-12 Triscuit Whole Grain Crackers
  • 1 cup cucumbers, sliced (or non-starchy vegetable of choice)

P.M. Snack (~KCAL: 226 | CHO: 19g | PRO: 6g | FAT: 14g | FIBER: 4g)

  • 1/2 medium orange
  • 1 oz nuts of choice

Dinner (~KCAL: 493 | CHO: 35g | PRO: 32g | FAT: 25g | FIBER: 6g)

  • 1 serving Chicken Pot Pie Casserole
  • 1 cup mixed greens with 1 tbsp salad dressing (add additional non-starchy vegetables to the salad for a more nutrient rich meal!)

After Dinner Snack (~KCAL: 212 | CHO: 22g | PRO: 13g | FAT: 8g | FIBER: 3g)

Day 6 – Friday

Breakfast (~KCAL: 413 | CHO: 42g | PRO: 32g | FAT: 13g | FIBER: 6g)

Lunch (~KCAL: 483 | CHO: 42g | PRO: 36g | FAT: 19g | FIBER: 9g))

  • Grilled chicken wrap: Whole grain tortilla (20 g carbs), 5 oz grilled chicken, 1 cup mixed greens or cabbage, 1/4 cup chopped bell peppers, 1/4 avocado, and 2 tablespoons hummus
  • 1/2 pear, sliced

P.M. Snack (~KCAL: 245 | CHO: 18g | PRO: 14g | FAT: 13g | FIBER: 4g)

  • 1/2 pear, sliced
  • 2 string cheese sticks

Dinner (~KCAL: 505 | CHO: 42g | PRO: 37g | FAT: 21g | FIBER: 7g)

  • Shrimp Stir-fry:
  • 6 oz Shrimp (cooked in 1 tablespoon olive oil)
  • 2 cups Mixed Vegetables
  • 3/4 cup Cooked Brown Rice

After Dinner Snack (~KCAL: 166 | CHO: 20g | PRO: 8g | FAT: 6g | FIBER: 2g)

Day 7 – Saturday

Breakfast (~KCAL: 462 | CHO: 38g | PRO: 28g | FAT: 22g | FIBER: 9g)

Breakfast burrito:

  • Whole grain tortilla (20 g carbs)
  • 2 scrambled eggs w/ 1 cup chopped spinach + 1/3 cup black beans
  • 1/4 avocado
  • 2 tablespoons salsa

Lunch (~KCAL: 518 | CHO: 43g | PRO: 37g | FAT: 22g | FIBER: 7g)

P.M. Snack (~KCAL: 180 | CHO: 19g | PRO: 8g | FAT: 8g | FIBER: 5g)

Dinner (~KCAL: 490 | CHO: 39g | PRO: 34g | FAT: 22g | FIBER: 6g)

  • 1 cup roasted Asparagus (or non-starchy vegetable of choice)
  • 5 oz Hamburger w/ 1 slice cheese on a bun
  • 1/2 ear of corn on the cob (equates to 1/2 cup of corn)

After Dinner Snack (~KCAL: 212 | CHO: 22g | PRO: 13g | FAT: 8g | FIBER: 3g)

Grocery List

Produce

  • 4 oranges
  • 4 apples
  • 2 pears
  • 1 pint blueberries
  • 1 lb strawberries
  • 2 heads romaine or mixed greens
  • 1 bag spinach
  • 1 bag mixed salad greens
  • 1 head cabbage (or cabbage mix)
  • Cherry tomatoes
  • Roma tomatoes
  • Cucumbers (4–5)
  • Bell peppers (3–4)
  • Green beans (2 lbs)
  • Asparagus (1 bunch)
  • Sweet potatoes (2–3 medium)
  • Broccoli (optional substitute)
  • Corn (fresh, frozen, or canned)
  • Onions
  • Mushrooms
  • Carrots
  • Celery
  • Avocados (3)
  • Lemons or limes (optional)

Protein

  • Boneless skinless chicken breasts (4–5 lbs)
  • Catfish fillets (1½ lbs)
  • Shrimp (1½ lbs)
  • Salmon fillets (1 lb)
  • Lean ground turkey (1½ lbs)
  • Eggs (2 dozen)
  • Canned tuna (2 cans)

Dairy

  • Plain Greek yogurt (large tub)
  • Vanilla Greek yogurt
  • Cottage cheese
  • Parmesan cheese
  • String cheese
  • Shredded cheese
  • Cheese slices

Grains & Bread

  • Whole grain bread
  • Whole grain tortillas
  • Triscuit crackers
  • Brown rice
  • Oats
  • Corn tortillas or buns (for burger, if desired)

Pantry

  • Peanut butter or nut butter
  • Black beans
  • Taco seasoning
  • Olive oil
  • Salad dressing
  • BBQ sauce
  • Hummus
  • Dark chocolate chips
  • Everything Bagel seasoning

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