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 not being able 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, 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
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, 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
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
- Avoid canned vegetables with added sodium.
- Avoid pickles because they have high sodium content.
- Try to avoid excessive jam consumption.
- Be cautious of all kinds of meat that are very fatty and fried
- Do not skip meals, and do not neglect snacks
- Don’t be afraid to make changes to the recipes you have used so far. For example, cut the sugar amount in half.
- Avoid consuming poultry meat with the skin.
Printable (PDF) 1300 Calorie Meal Plan for Diabetics
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 30 grams of low-fat cheese 2 thin slices (50 grams) of whole wheat bread Tomato Cucumber Lettuce All kinds of greenery | 2 glasses of lukewarm water 2 tablespoons curd, cottage cheese or 1 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 | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites | 2 glasses of lukewarm water 2 tablespoons curd, cottage cheese or 1 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 | 30 grams of low-fat cheese 2 thin slices (50 grams) of whole wheat bread Tomato Cucumber Lettuce All kinds of greenery | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites | 2 glasses of lukewarm water or herbal tea. 2 tablespoons curd, cottage cheese or 1 finger thick fat-free feta cheese As many raw vegetables as you want (such as tomato, cucumber, pepper, greens) 1 slices of whole wheat bread 2 egg whites |
| Snack | 1 orange (medium size) | 1 fruit (palm-sized) 1 cup of skimmed kefir | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea | 1 fruit (palm-sized) 1 cup of skimmed kefir | 1 orange (medium size) | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea | 1 fruit (excluding grapes, apples and sweet fruits) Half a cup of skimmed kefir, milk, yogurt or 1 finger thick nonfat cheese Green tea |
| 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 | 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 slices of whole wheat bread | 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 slices of whole wheat bread | 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 slices of whole wheat bread | 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 | 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 slices of whole wheat bread | 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 slices of whole wheat bread |
| Snack | 1 green apple (small size) 30 grams of cheese 1 thin slice of whole wheat bread | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds | 1 green apple (small size) 30 grams of cheese 1 thin slice of whole wheat bread | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea | 1 fruit (palm-sized) 1 walnut / 8 hazelnuts / 8 almonds Green tea |
| Dinner | 3 meatball-size (100 grams) of meat, chicken or fish 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt | 6-8 tablespoons dry vegetable meal Lots of salad (you can add apple cider vinegar or lemon) | 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) | 6-8 tablespoons dry vegetable meal Lots of salad (you can add apple cider vinegar or lemon) | 3 meatball-size (100 grams) of meat, chicken or fish 6 tablespoons of vegetable meal A bowl of salad (Lean) Half a cup (100 grams) of diet Greek yogurt | 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) | 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 | 12 cherries 1 cup of sugar-free diet milk | 1 fruit (palm-sized) 1 cup of skimmed kefir | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) | 1 fruit (palm-sized) 1 cup of skimmed kefir | 12 cherries 1 cup of sugar-free diet milk | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) | Half a cup of skimmed kefir or milk 1 fruit (palm-sized) |
| Total calories for the day | 1347 | 1240 | 1258 | 1240 | 1347 | 1258 | 1258 |
See Also:
1400 Calorie Diet Plan For Diabetics
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.