A Day of Eating for Type 2 Diabetes

Help get your type 2 diabetes in check with this dietitian-designed meal plan.

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This dietitian-designed plan shows you how healthy eating can help keep your blood sugar under control. For more information on how food and lifestyle can make a difference, read How to Eat Well for Type 2 Diabetes.

Sample one-day meal plan to control type 2 diabetes:

Breakfast 2 servings (⅓ of recipe) Spanakopita Egg Casserole

8 oz decaffeinated coffee or tea without sweetener 

8 oz water

Lunch 1 serving Thai Mango Zucchini Noodle Salad with Chicken

16 oz water OR 16 oz zero-calorie drink sweetened with natural sugar alternative

1 No-Bake Cranberry Apple Oat Bar

Snack  ½ avocado smashed with a dash of chili powder and salt

½ cucumber, cut into slices (1 cup)

16 oz water

Dinner 1 serving Crispy Citrus Salmon

¾ cup Shaved Asparagus & White Bean Salad

16 oz water OR 8 oz unsweetened dairy or non-dairy milk plus 8 oz water

Daily Totals: 1,510 calories, 81 g total fat, 23 g saturated fat, 594 g cholesterol, 1,253 mg sodium, 117 g carb, 32 g fiber, 30 g sugar, 91 g protein

Jessie Shafer RD


Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.







Read about the connection between intermittent fasting and type 2 diabetes risk in Eat Early in the Day, Keep Diabetes At Bay. Also read 13 Foods to Balance Blood Sugar & Help Prevent Diabetes.