1300 Calorie Meal Plan for Diabetics (Full Week – PDF)

Today, we will look at the 1300 calorie meal plan for diabetics, which is a metabolic disorder that occurs as a result of both hereditary and environmental causes.

We will also list 7 habits that diabetics should remove from their lives as a bonus.

Let’s Learn About the 1300 Calorie Meal Plan for Diabetics

Learn all about the 130 calorie meal plan for diabetics

Although there are many types of diabetes, we can generally define it as a lifelong chronic disease.

This disease, which occurs either due to the pancreas not producing enough insulin for the body or the body’s inability to use insulin as it should, is also highly affected by our diet.

Due to small changes we will make in our lives and a good meal plan, it is possible to reduce our risk of developing diabetes or to manage our existing diabetes.

You will find a 1300-calorie meal plan for diabetes in printable form at the bottom of the article.

You mustn’t apply this plan without a doctor’s control.

1300 Calorie Meal Plan for Diabetics

Day 1

Breakfast

• 30 grams of low-fat cheese
• 2 thin slices (50 grams) of whole wheat bread
• Tomato
• Cucumber
• Lettuce
• All kinds of greenery

Snack

• 1 orange (medium size)

Lunch

• Up to 6 tablespoons of vegetable meal
• A bowl of salad (Lean)
• Half a cup (100 grams) of diet Greek yogurt
• 4 tablespoons of legumes
• 2 thin slices of whole wheat bread OR 4 tablespoons of pasta

Snack

• 1 green apple (small size) (see also apple for diabetes)
• 30 grams of cheese
• 1 thin slice of whole wheat bread

Dinner

• 3 meatball-size (100 grams) portions of meat, chicken or fish
• 6 tablespoons of vegetable meal
• A bowl of salad (Lean)
• Half a cup (100 grams) of diet Greek yogurt

Snack

• 12 cherries
• 1 cup of sugar-free diet milk

Total calories of the day: 1347

Day 2

When you wake up

• 2 glasses of lukewarm water

Breakfast

• 2 tablespoons curd, cottage cheese or 1 finger thick portion of fat-free feta cheese
• As many raw vegetables as you want (such as tomato, cucumber, pepper, greens)
• 2 slices of whole wheat bread

Snack

• 1 fruit (palm-sized)
• 1 cup of skimmed kefir

Lunch

• 1 bowl of soup (creamless)
• Salad with 100 grams of red meat or 120 grams of chicken or 150 grams of fish (with apple cider vinegar or lemon)
• 1 slice of whole-wheat bread

Snack

• 1 fruit (palm-sized)
• 1 walnut / 8 hazelnuts / 8 almonds

Dinner

• 6-8 tablespoons dry vegetable meal
• Lots of salad (you can add apple cider vinegar or lemon)

Snack

• 1 fruit (palm-sized)
• 1 cup of skimmed kefir

Total calories of the day: 1240

Day 3

When you wake up

• 2 glasses of lukewarm water or herbal tea

Breakfast

• 2 tablespoons curd, cottage cheese or 1 fat-free feta cheese
• As many raw vegetables as you want (such as tomato, cucumber, pepper, greens)
• 1 slice of whole-wheat bread
• 2 egg whites

Snack

• 1 fruit (excluding grapes, apples and sweet fruits)
• Half a cup of skimmed kefir, milk, yogurt or 1 finger thick portion of nonfat cheese
• Green tea

Lunch

• 1 bowl of soup (creamless)
• Chicken or fish – grilled or baked (palm-sized)
• Lots of green and parsley salad (you can add apple cider vinegar and lemon)
• 1 slice of whole-wheat bread

Snack

• 1 fruit (palm-sized)
• 1 walnut / 8 hazelnuts / 8 almonds
• Green tea

Dinner

• 6-8 tablespoons of dry vegetable meal
• Palm-sized grilled or baked red meat
• Lots of green and parsley salad (you can add apple cider vinegar and lemon)

Snack

• Half a cup of skimmed kefir or milk
• 1 fruit (palm-sized)

Total calories of the day: 1258

Day 4

When you wake up

• 2 glasses of lukewarm water

Breakfast

• 2 tablespoons curd, cottage cheese or 1 portion of finger-thick fat-free feta cheese
• As many raw vegetables as you want (such as tomato, cucumber, pepper, greens)
• 2 slices of whole wheat bread

Snack

• 1 fruit (palm-sized)
• 1 cup of skimmed kefir

Lunch

• 1 bowl of soup (creamless)
• Salad with 100 grams of red meat or 120 grams of chicken or 150 grams of fish (with apple cider vinegar or lemon)
• 1 slice of whole-wheat bread

Snack

• 1 fruit (palm-sized)
• 1 walnut / 8 hazelnuts / 8 almonds

Dinner

• 6-8 tablespoons dry vegetable meal
• Lots of salad (you can add apple cider vinegar or lemon)

Snack

• 1 fruit (palm-sized)
• 1 cup of skimmed kefir

Total calories of the day: 1240

Day 5

Breakfast

• 30 grams of low-fat cheese
• 2 thin slices (50 grams) of whole wheat bread
• Tomato
• Cucumber
• Lettuce
• All kinds of greenery

Snack

• 1 orange (medium size)

Lunch

• Up to 6 tablespoons of vegetable meal
• A bowl of salad (Lean)
• Half a cup (100 grams) of diet Greek yogurt
• 4 tablespoons of legumes
• 2 thin slices of whole wheat bread OR 4 tablespoons of pasta

Snack

• 1 green apple (small size)
• 30 grams of cheese
• 1 thin slice of whole wheat bread

Dinner

• 3 meatball-size (100 grams) portions of meat, chicken or fish
• 6 tablespoons of vegetable meal
• A bowl of salad (Lean)
• Half a cup (100 grams) of diet Greek yogurt

Snack

• 12 cherries
• 1 cup of sugar-free diet milk

Total calories of the day: 1347

Day 6

When you wake up

• 2 glasses of lukewarm water or herbal tea

Breakfast

• 2 tablespoons curd, cottage cheese or 1 finger thick fat-free portion of feta cheese
• As many raw vegetables as you want (such as tomato, cucumber, pepper, greens)
• 1 slice of whole-wheat bread
• 2 egg whites

Snack

• 1 fruit (excluding grapes, apples and sweet fruits)
• Half a cup of skimmed kefir, milk, yogurt or 1 portion of finger-thick nonfat cheese
• Green tea

Lunch

• 1 bowl of soup (creamless)
• Chicken or fish – grilled or baked (palm-sized)
• Lots of green and parsley salad (you can add apple cider vinegar and lemon)
• 1 slice of whole-wheat bread

Snack

• 1 fruit (palm-sized)
• 1 walnut / 8 hazelnuts / 8 almonds
• Green tea

Dinner

• 6-8 tablespoons of dry vegetable meal
• Palm-sized grilled or baked red meat
• Lots of green and parsley salad (you can add apple cider vinegar and lemon)

Snack

• Half a cup of skimmed kefir or milk
• 1 fruit (palm-sized)

Total calories of the day: 1258

Day 7

When you wake up

• 2 glasses of lukewarm water or herbal tea

Breakfast

• 2 tablespoons curd, cottage cheese or 1 portion of finger-thick fat-free feta cheese
• As many raw vegetables as you want (such as tomato, cucumber, pepper, greens)
• 1 slice of whole-wheat bread
• 2 egg whites

Snack

• 1 fruit (excluding grapes, apples and sweet fruits)
• Half a cup of skimmed kefir, milk, yogurt or 1 finger thick portion of nonfat cheese
• Green tea

Lunch

• 1 bowl of soup (creamless)
• Chicken or fish – grilled or baked (palm-sized)
• Lots of green and parsley salad (you can add apple cider vinegar, lemon)
• 1 slice of whole-wheat bread

Snack

• 1 fruit (palm-sized)
• 1 walnut / 8 hazelnuts / 8 almonds
• Green tea

Dinner

• 6-8 tablespoons of dry vegetable meal
• Palm-sized grilled or baked red meat
• Lots of green and parsley salad (you can add apple cider vinegar, lemon)

Snack

• Half a cup of skimmed kefir or milk
• 1 fruit (palm-sized)

Total calories of the day: 1258

7 Habits That Diabetes Patients Should Remove From Their Lives

1. Avoid canned vegetables with added sodium.
2. Avoid pickles because they have high sodium content.
3. Try to avoid excessive jam consumption.
4. Be cautious of all kinds of meat that are very fatty and fried
5. Do not skip meals, and do not neglect snacks
6. Don’t be afraid to make changes to the recipes you have used so far. For example, cut the sugar amount in half.
7. Avoid consuming poultry meat with the skin.

Printable (PDF) 1300 Calorie Meal Plan for Diabetics

See Also:

1400 Calorie Diet Plan For Diabetics

1300 Calorie Vegan Meal Plan

Diabetic Diet Food List

Vertical Diet Meal Plan