Plant-Based Diet Guidance
Keep your blood sugars in check while enjoying a week of delicious recipes in this vegan diabetes meal plan.
In this 7-day meal plan, we map out a week of vegan recipes with diabetes in mind. We aimed for meals with around 45 grams of carbohydrates per meal and made sure to include plenty of vegan protein sources to balance blood sugars and keep you feeling satisfied all day long. In this plan—and in most vegan diets—you'll find that the fiber content is fairly high because the diet focuses on healthy legumes, whole grains and vegetables. This extra fiber helps balance blood sugar even more, plus research credits a eating more fiber with an easier time losing weight and maintaining a healthy weight, healthier gut bacteria, more regularity in your gut (aka better poops) and a healthy heart.
What to Eat on a Plant-Based Diabetes Plan
When eating vegan to help manage your blood sugars, focus on foods that contain plenty of fiber and protein—two nutrients that work together to keep blood sugars balanced. Plus, aim to include mostly unprocessed vegan foods like beans or lentils instead of manufactured vegan protein patties or other faux meat products that can be excessively high in sodium.
*Beans
*Lentils
*Nuts and seeds
*Natural nut or seed butters (peanut butter, sunflower seed butter, etc.)
*Fresh or frozen fruits and vegetables, without sugar added
*Leafy greens, spinach, kale and chard
*Cruciferous vegetables, like Brussels sprouts, broccoli and cauliflower
*Berries
*Apples
*Pears
*Avocado
*Oatmeal
*Whole-wheat pasta
*Quinoa
*Olive oil
*Edamame
*Tofu
*Tempeh
*Seitan
How to Meal-Prep Your Week of Meals
1. Make Vegan Freezer Breakfast Burritos to have for breakfast on Days 3, 5, 6 and 7.
2.Prepare Vegan Burrito Bowls with Cauliflower Rice to have for lunch on Days 2 through 5.
3. Whip up Citrus Vinaigrette to have throughout the week.
