Our meal plans are developed based on the American Diabetes Association’s general nutrition guidelines. However, nutritional needs can vary from person to person. Your healthcare team can help you set up a meal plan that works for you and will help you meet your health goals. Our one-day meal plan may not exactly fit your individual needs, so we’ve provided some ideas for how to adjust carbohydrates and calories below.
When making the adjustments to the meal plan that are listed below, a low-cost budget was kept in mind. You’ll find the foods that we suggest adding are generally lower-cost grocery items like those that they replace.
Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you should cut back on the carbohydrate foods that you eat throughout the day. To keep your calorie intake about the same, substitute sources of lean protein or healthy fats in their place. Here’s an example:
To lower carbohydrate intake for the day and keep calories about the same (make it closer to 40% of calories), make the following adjustments to our original meal plan:
Depending on whether you are trying to lose, gain, or maintain your weight, you may have different calorie needs as well. Here are some ideas for adjusting our One Day Meal Plan. It may be easier than you think!
To cut around 200 calories:
To add around 200 calories:
It's possible to eat healthy for less! Check out a variety of tips that can help you save on food at the grocery store and at home.
Find a list of menu choices to look for that won't break the bank. Also, additional tips to help you save money (and calories) when you're on the run.
Learn about the nutrition guidelines we follow to create our one-day meal plans.Read More
See how you can eat healthfully for less than $7 a day!See Meal Plan
Calculate the number of calories you should eat each day to maintain your present body weight:
This number estimates how many calories you should eat per day to keep your body weight where it is now.
If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.Calculate My Calories
*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.