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Introduction
This is a sample meal plan based on a (approximately) 1500 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, 12-20 grams of fat, and 30-45 grams of carbs for each meal. There are also 1 snack 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.
Day 1 – Sunday
Breakfast (~KCAL: 339 | CHO: 37g | PRO: 23g | FAT: 11g | FIBER: 5g)
- 1 serving Cottage Cheese Blueberry Breakfast Bake
- 1 cup strawberries
- 1 boiled egg
Lunch (~KCAL: 462 | CHO: 34g | PRO: 32g | FAT: 22g | FIBER: 6g)
- Chinese Inspired Chicken Salad
- Add extra 1/2 cup shredded cabbage and carrots (if you want more nutrients and volume!)
Dinner (~KCAL: 358 | CHO: 38g | PRO: 29g | FAT: 10g | FIBER: 5g)
- 1 serving Southern Style Salmon Patties + Lemon Wedge for taste
- 1 serving Easy Broccoli Carrot Tots
- 1 cup roasted Green Beans
Snack (~KCAL: 208 | CHO: 26g | PRO: 8g | FAT: 5g | FIBER: 2g)
- 1/2 serving Feel Good Fruit Dip
- 1/2 medium apple, sliced
Day 2 – Monday
Breakfast (~KCAL: 396 | CHO: 45g | PRO: 27g | FAT: 12g | FIBER: 7g)
Lunch (~KCAL: 440 | CHO: 46g | PRO: 28g | FAT: 16g | FIBER: 9g)
- 1.5 cup serving Healthy ACP with Veggies
- Add: 1 cup salad with tomatoes and cucumbers + 1 tbsp Salad Dressing
Dinner (~KCAL: 355 | CHO: 46g | PRO: 27g | FAT: 7g | FIBER: 5g)
- 1 serving Chicken Tortellini Soup
- If you need extra nutrients at the meal, add ½ cup roasted Broccoli
Snack (~KCAL: 229 | CHO: 19g | PRO: 9g | FAT: 13g | FIBER: 3g)
- 1 Boiled Egg
- 1/2 cup Blueberries + 1 small piece Dark Chocolate
Day 3 – Tuesday
Breakfast (~KCAL: 422 | CHO: 45g | PRO: 20g | FAT: 18g | FIBER: 12g)
- 1 serving Veggie Hashbrown Egg Bites
- 1 serving Chia Seed Pudding + 3/4 cup Raspberries
Lunch (~KCAL: 447 | CHO: 44g | PRO: 25g | FAT: 19g | FIBER: 7g)
- 1 serving Veggie Heavy Pasta Salad
- 4 oz Lean Protein of Choice (Chicken, Salmon, Tuna, Turkey, etc.)
Dinner (~KCAL: 512 | CHO: 42g | PRO: 32g | FAT: 24g | FIBER: 7g)
- Turkey Meatball Sub (5 meatballs + 6 inch Sub Roll + 3 tbsp Marinara Sauce + 2 tbsp Cheese)
- 1.5 cups Raw Veggies (Cucumbers, Carrots, Bell Peppers, and/or Celery) + 2 tbsp Ranch
Snack (~KCAL: 166 | CHO: 20g | PRO: 8g | FAT: 6g | FIBER: 2g)
- 2 servings Chocolate Strawberry Yogurt Bark
Day 4 – Wednesday
Breakfast (~KCAL: 339 | CHO: 37g | PRO: 23g | FAT: 11g | FIBER: 5g)
- 1 serving Cottage Cheese Blueberry Breakfast Bake
- 1 cup strawberries
- 1 boiled egg
Lunch (~KCAL: 462 | CHO: 34g | PRO: 32g | FAT: 22g | FIBER: 6g)
- Chinese Inspired Chicken Salad
- Add extra 1/2 cup shredded cabbage and carrots (if you want more nutrients and volume!)
Dinner (~KCAL: 358 | CHO: 38g | PRO: 29g | FAT: 10g | FIBER: 5g)
- 1 serving Southern Style Salmon Patties + Lemon Wedge for taste
- 1 serving Easy Broccoli Carrot Tots
- 1 cup roasted green beans
Snack (~KCAL: 208 | CHO: 26g | PRO: 8g | FAT: 5g | FIBER: 2g)
- 1/2 serving Feel Good Fruit Dip
- 1/2 medium apple, sliced
Day 5 – Thursday
Breakfast (~KCAL: 396 | CHO: 45g | PRO: 27g | FAT: 12g | FIBER: 7g)
Lunch (~KCAL: 440 | CHO: 46g | PRO: 28g | FAT: 16g | FIBER: 9g)
- 1.5 cup serving Healthy ACP with Veggies
- Add: 1 cup salad with tomatoes and cucumbers + 1 tbsp Salad Dressing
Dinner (~KCAL: 355 | CHO: 46g | PRO: 27g | FAT: 7g | FIBER: 5g)
- 1 serving Chicken Tortellini Soup
- If you need extra nutrients at the meal, add ½ cup roasted Broccoli
Snack (~KCAL: 229 | CHO: 19g | PRO: 9g | FAT: 13g | FIBER: 3g)
- 1 Boiled Egg
- 1/2 cup Blueberries + 1 small piece Dark Chocolate
Day 6 – Friday
Breakfast (~KCAL: 422 | CHO: 45g | PRO: 20g | FAT: 18g | FIBER: 12g)
- 1 serving Veggie Hashbrown Egg Bites
- 1 serving Chia Seed Pudding + 3/4 cup Raspberries
Lunch (~KCAL: 447 | CHO: 44g | PRO: 25g | FAT: 19g | FIBER: 7g)
- 1 serving Veggie Heavy Pasta Salad
- 4 oz Lean Protein of Choice (Chicken, Salmon, Tuna, Turkey, etc.)
Dinner (~KCAL: 512 | CHO: 42g | PRO: 32g | FAT: 24g | FIBER: 7g)
- Turkey Meatball Sub (5 meatballs + 6 inch Sub Roll + 3 tbsp Marinara Sauce + 2 tbsp Cheese)
- 1.5 cups Raw Veggies (Cucumbers, Carrots, Bell Peppers, and/or Celery) + 2 tbsp Ranch
Snack (~KCAL: 166 | CHO: 20g | PRO: 8g | FAT: 6g | FIBER: 2g)
- 2 servings Chocolate Strawberry Yogurt Bark
Day 7 – Saturday
Breakfast (~KCAL: 448 | CHO: 47g | PRO: 29g | FAT: 16g | FIBER: 9g)
Yogurt Parfait (Start with a layer of yogurt, then granola, then fruit until you use the full amount listed below)
- 3/4 cup Plain Greek Yogurt
- 1/2 cup High Fiber Cereal
- 3/4 cup Fruit of Choice (our favorite is Mango, Strawberries, or Apples)
Lunch (~KCAL: 485 | CHO: 46g | PRO: 28g | FAT: 21g | FIBER: 9g)
- Tuna Salad Sandwich
- 1 cup Raw Veggies (Carrots, Cucumbers, Bell Peppers, and/or Celery) + 3 tbsp Hummus
Dinner (~KCAL: 497 | CHO: 44g | PRO: 33g | FAT: 21g | FIBER: 8g)
- 1 serving Chicken Hashbrown Casserole
- 2 cups Salad + 1 tbsp Salad Dressing
- 1 cup Fruit of Choice
Snack (~KCAL: 186 | CHO: 25g | PRO: 8g | FAT: 6g | FIBER: 3g)
- 1 String Cheese Stick (or 1 oz Cheese Sliced)
- 1/2 Mango
Grocery List
Produce
- Strawberries (2 cups)
- Blueberries (1½ pints)
- Raspberries (1 pint)
- Apples (2–3 medium)
- Mango (1–2 large or frozen mango chunks)
- Lemons (2)
- Salad greens or mixed greens (2 large containers)
- Spinach (1 large bag)
- Shredded cabbage or cabbage mix (1 bag)
- Carrots (1 large bag)
- Cucumbers (5–6)
- Bell peppers (4–5)
- Celery (1 bunch)
- Tomatoes (4–5 medium)
- Cherry tomatoes (1 pint)
- Green beans (2 lbs)
- Broccoli (2–3 heads or 2 bags frozen)
- Onions (3–4 medium)
- Garlic (1 bulb)
- Avocados (1–2 optional)
- Potatoes (for hashbrown recipes, if making homemade)
- Fresh herbs (optional: cilantro, parsley)
Protein
- Boneless skinless chicken breasts (4–5 lbs)
- Salmon (for salmon patties, approximately 1½ lbs)
- Canned salmon (if using canned salmon patties, 2–3 cans)
- Canned tuna (2 cans)
- Lean ground turkey (1 lb)
- Eggs (2 dozen)
- Protein powder (for smoothies)
- Turkey slices (optional for sandwich variations)
Dairy / Refrigerated
- Cottage cheese (large container)
- Plain Greek yogurt (large tub)
- Vanilla Greek yogurt (optional for yogurt bark/parfait)
- String cheese (2–4 sticks)
- Shredded cheese (1 bag)
- Cheese slices (for sandwiches/subs)
- Parmesan cheese
- Ranch dressing
- Salad dressing
Grains & Bread
- Whole grain bread (1 loaf)
- 6-inch sub rolls (2)
- Whole grain crackers
- High-fiber cereal
- Granola
- Tortellini (1 package)
- Pasta (for Veggie Heavy Pasta Salad)
- Hashbrown potatoes (1 bag)
- Oats (if needed for breakfast recipes)
Frozen Foods
- Frozen mango
- Frozen pineapple
- Frozen berries
- Frozen spinach (optional)
- Frozen broccoli (optional)
Pantry
- Olive oil
- Cooking spray
- Peanut butter or nut butter
- Chia seeds
- Black beans
- Chickpeas
- Kidney beans
- Other canned beans for pasta salad/ACP
- Marinara sauce
- Hummus
- Dark chocolate or dark chocolate chips
- Soy sauce or coconut aminos
- Sesame oil
- Honey or maple syrup
- Vanilla extract
- Rice vinegar or apple cider vinegar
- Everything Bagel seasoning
- Garlic powder
- Onion powder
- Italian seasoning
- Chili powder
- Cumin
- Paprika
- Cinnamon
- Black pepper
Optional Extras
- Fresh salsa
- Avocado
- Extra salad vegetables
- Lemon pepper seasoning
- Low-sodium seasoning blends
