Diabetes Meal Plan

IMPORTANT: Always check food labels to get the most accurate carbohydrate count for dosing insulin. Consult your endocrinologist or certified diabetes educator/dietitian to help modify the meal plan for your individual needs.

Designed by Celiac Disease Foundation Registered Dietitian Nutritionist, Janelle Smith, the Celiac and Diabetes 5-Day Meal Plan helps those with a dual diagnosis of diabetes and celiac disease or non-celiac wheat sensitivity to eat nutritiously and safely.

Monday

Breakfast – GF Banana Oatmeal (65 g carb, 452 calories)

AM Snack – Cheese and crackers (14 g carb, 207 calories)

  • 1 oz cheddar cheese (0 g carb)
  • 10 Crunchmaster Multiseed crackers (14 g carb)

Lunch – Turkey sandwich (62 g carb, 459 calories)

  • 2 slices Rudi’s multigrain gluten-free bread (34 g carb)
  • 4 oz sliced turkey (2 g carb)
  • 1 tsp mayo, 1 tsp mustard, romaine lettuce, tomato (1-2 g carb)
  • 1 medium-large apple (24 g carb)

PM Snack – Pretzels and hummus (14 g carb, 78 calories)

  • 12 Snyder’s GF pretzel sticks (12 g carb)
  • 1 tbsp plain hummus (2 g carb)

Dinner – Chicken Pasta Alfredo (61 g carb, 474 calories)

  • 1 serving Dairy-free pasta alfredo (44 g carb)
  • 2 tbsp sundried tomatoes (10 g carb)
  • 1 grilled chicken breast (0 g carb)
  • 6 grilled asparagus spears (6 g carb)

Dessert – Strawberries and cream (14 g carb, 84 calories)

  • 1 cup strawberries (12 g carb)
  • 2 tbsp whipped topping (2 g carb)

Tuesday

Breakfast – Hot cereal topped with yogurt (62 g carb, 459 calories)

  •  1/2 cup cooked (¼ cup uncooked) Hodgson Mill buckwheat with flaxseed (33 g carb)
  • ½ cup nonfat greek yogurt (5 g carb)
  • 2 tsp honey (12 g carb)
  • 10 hazelnuts chopped (5 g carb)
  • ½ tsp ground cinnamon (0 g carb)

AM Snack – Apple and cheese (15 g carb, 169 calories)

  • 1 small apple (15 g carb)
  • 1 oz cheddar cheese (0 g carb)

Lunch – Ranch Chicken Wrap (57 g carb, 574 calories)

  • 1 gluten-free tortilla (17 g carb)
  • 1 cup romaine lettuce, shredded (1 g carb)
  • 2 tbsp ranch dressing (2 g carb)
  • 1 tbsp salsa (1 g carb)
  • 15 Frito-Lay Fritos (16 g carb)
  • Pear fruit cup (21 g carb)
  • 2 oz chicken breast (0 g carb)

PM Snack –  Crackers and dip (17 g carb, 190 calories)

  • 10 Mary’s Gone Crackers – Super Seed (15 g carb)
  • 2 tbsp serving Romesco dip (2 g carb)

Dinner – Spaghetti Squash Carbonara with Garlic Bread (57 g carb, 574 calories)

Wednesday

Breakfast – Hot cereal (62 g carb, 447 calories)

  • 1/2 cup cooked (1/4 cup uncooked) Cream of Rice cereal (36 g carb)
  • ¼ cup blueberries (5 g carb)
  • 1/3 cup 1% fat milk (7 g carb)
  • 2 tbsp chopped pecans (2 g carb)
  • 1/3 cup shredded coconut (4 g carb)
  • 1 tangerine (11 g carb)

AM Snack – “Ants on a Log” (14 g carb, 222 calories)

  • 2 stalks celery (2 g carb)
  • 2 tbsp almond butter (7 g carb)
  • 2 tsp raisins (5 g carb)

Lunch – Chickpea & Quinoa Salad (59 g carb, 653 calories)

  • ½ cup chickpeas (17 g carb)
  • ½ cup quinoa (30 g carb)
  • 2 cups mixed greens (2 g carb)
  • 1/3 cup red bell peppers (10 g carb)
  • 1 tbsp balsamic vinegar (3 g carb)
  • 1 tsp olive oil (0 g carb)
  • 2 oz roasted chicken breast (0 g carb)

PM Snack – (14 g carb, 152 calories)

  • ½ cup cottage cheese (4 g carb)
  • 10 cherries (10 g carb)

Dinner – Pot Roast (65 g carb, 388 calories)

  • 1 serving Slow-cooker Pot Roast with shallots, carrots, and potatoes

Thursday

Breakfast – Brunch Casserole (53 g carb, 625 calories)

  • 1 serving Brunch Casserole (27 g carb)
  • 8 oz orange juice (26 g carb)

AM Snack – Cheese and crackers (14 g carb, 157 calories)

Lunch – Greek Pasta Salad (59 g carb, 549 calories)

  • 1 cup quinoa rice fusilli pasta (43 g carb
  • ½ cup sliced cucumbers (2 g carb)
  • 2 oz feta cheese (2 g carb)
  • 1 tbsp olive oil (0 g carb)
  • ½ cup sliced grape tomatoes (3 g carb)
  • ½ cup artichoke hearts (9 g carb)

PM Snack – (16 g carb, 182 calories)

Dinner – Salmon with Risotto (54 g carb, 696 calories)

  • 4 oz salmon fillet grilled (0 g carb)
  • 6 asparagus (4 g carb)
  • 1 cup Easy Risotto (50 g carb)

Friday

Breakfast – Cinnamon Raisin French Toast and Eggs (58 g carb, 392 calories)

  • 2 slices Rudi’s Cinnamon Raisin Bread (36 g carb)
  • 1 egg (1 g carb)
  • ½ cup vanilla almond milk (11 g carb)
  • 1 tbsp powdered sugar (8 g carb)
  • 2 hard boiled eggs (2 g carb)

AM Snack – (15 g carb, 123 calories)

  • 1 serving baby carrots (7 g carb)
  • ¼ cup hummus (8 g carb)

Lunch – Soup and Salad (60 g carb, 703 calories)

  • 1.5 cup dairy-free Butternut squash soup (24 g carb)
  • 2 oz grilled chicken breast (0 g carb)
  • 1.5 servings Summer Salad (26 g carb)

PM Snack – GF Chex Mix (18 g carb, 143 calories)

  • 1 cup Chex Mix with Snyder’s mini pretzels (18 g carb)

Dinner – Veggie Chili and Cornbread (65 g carb, 355 calories)

Dessert – (15 g carb, 119 calories)