2000-Calorie Diabetes Meal Plan and Diabetic Menus
The 2000-calorie diabetes diet plan is appropriate for medium frame, active adults with a body mass index (BMI) of 22- 30)
Total calories: 2000 calories
- Protein: 100 grams
- Carbohydrate: 275 grams
- Fat: 56 grams
The goal is to have a similar amount of carbohydrate containing foods at each meal and balance your meal with protein rich and fat-containing foods.
This example plan is based on having 70-80 grams of carbohydrates per meal and 45 grams of carbohydrates for your snack.
Total amounts of food types suggested for this plan are as follows:
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2 cups (480 mls) skim milk (non fat)
- 6 oz (170 grams) lean meat or protein-rich
starch or legume (5 grams of fat counted in each serving) - 12 servings of starches, grains or breads (114 grams or 4 oz per serving starchy vegetables or 1 oz (28 grams) slice bread)
- 3 servings of non-starchy vegetables (114 grams or 4 oz cooked vegetable or 228 grams of raw, leafy vegetable)
- 4 servings of fruit (114 grams or 4 oz portion or a small piece of fresh fruit)
- 6 servings of fats/oils (1 serving is 1 teaspoon (5 mls) of oil, butter or 1 tbsp (15 mls) of salad or sandwich dressings)
Here are seven sample diabetic menus that either select foods from the food type or use the target carbohydrate as the guide:
Meal plan per day |
1st meal Time:
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2nd meal Time:
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3rd meal Time:
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Snack- can be split Time(s): |
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Starch.. 3 servings Fruit… 1 serving Milk/soymilk… 8 oz. Fats/oils… 5 gram 72 grams of carbohydrates |
Protein/meat..2 oz. Starch 3 servings Fruit… 2 servings Vegetable… 1 serving Fats/oils… 5 gram 80 grams of carbohydrates |
Protein/meat..3 oz. Starch4 servings Fruit… 1 serving Vegetable… 1 serving Fats/oils 10 gram 80 grams of carbohydrates |
Protein/meat.1 oz. Starch2 servings Vegetables… 1 serving Milk/soymilk 8 oz. Fats/oils .10 gram |
Day |
3/4 cup whole grain cereal 8 oz non-fat milk 1 cup blueberries 1 toasted English Muffin with 1 tsp soft margarine |
1 cup pasta tossed with green peppers, tomatoes and 2 Sliced cucumbers |
Chicken or Tofu cacciatore over 1 cup noodles Green salad with croutons and fat free dressing 100% fruit popsicle
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Cheese tomato sandwich with 1 slice cheese melted over 8 oz milk |
Day |
6 oz low fat yogurt with fruit on the bottom Add in 1/2 cup granola |
1 cup cooked wild rice, bulgur, and 1 cup lentils with 1 cup leafy green salad with dried cranberries; apple, and |
1 3oz Apple pork chop (seasoned with cinnamon, pepper and |
2 oz peanut butter filled pretzels and 1 cup milk |
Day |
1 cup cooked oatmeal with 1 tbsp chopped nuts, whole 8 0z milk
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2 slices of whole grain bread spread with 2 tbsp reduced |
3 oz roasted turkey, skinless, low fat gravy, 1/2 cup 1 cup green peas and carrots, wheat roll, and 1/2 cup fruit |
1 cup bean soup (Healthy Choice) Chopped carrots 1 cup low fat yogurt or 1 slice toast |
Day |
Smoothie made with non-fat yogurt and 1/2 ripe banana and 1 slice toast with 1 tsp soft margarine |
1/2 cup tuna salad made with no fat dressing stuffed in a Cherry tomatoes, 1 oz baked vegetable chips and 1 cup |
Grilled portabella, large, whole grain bun, condiments 1cup baked beans in tomato sauce, 1 cup green salad with |
Luna bar 8 oz light soymilk |
Day |
3 four-inch whole grain pancakes with sliced strawberries Sugar-free Latte |
Lean Cuisine Classic (Choose one with less than 35 grams of carbohydrate-see 1 oz Reduced fat Bagel chips, 1/2 cup grape tomatoes, large |
Spinach lasagna, 3 inch square, 2 pieces Garlic bread with |
Homemade milkshake 8 oz with 1 scoop of protein powder |
Day |
Granola bar (1.3 oz) Sliced pear Sugar free Hot chocolate |
Grilled chicken breast on bun with 1/2 sauce Side salad with fat free dressing Small lemonade |
Asian chicken salad, dressing on the side-use 2 |
3 ounces nacho with cheese, chicken salsa and peppers |
Day |
Carnation Instant Breakfast with skim milk and 3 squares |
6 inch turkey sub, 1/2 the mayo or dressing with lots of |
Greek salad stuffed pita with grilled chicken, 18 oven |
2 frozen waffles, toasted with 1 tbsp peanut butter and 1 1 cup milk |
Related Links | |
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Sample Diabetic Menus |
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1800 Calorie Diabetes Meal Plan |
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1500 Calorie Diabetes Meal Plan |
Remember: Eat Healthy & Exercise..safely