Vegan diet meal plan for diabetics
The vegan diet is very popular these days. No surprise, since this diet is known to offer countless health benefits, from better weight control to protection against certain chronic diseases.
Specifically, vegan diets have been shown to improve heart health, aid in weight loss, decrease the risk of carcinogenesis, control blood sugar levels and so on.
All of the aforementioned benefits are needed in the management of diabetes.
Plant-based products, besides being low in calories, mostly consist of low-GI foods that help with weight loss.
This type of diet also nourishes the body with most of the necessary vitamins and minerals that are crucial for people with diabetes.
The big problem with this type of diet is finding a balanced and satisfactory meal plan and following it strictly.
That’s why we suggest a 7-day diabetes-friendly vegan meal plan with the calories listed.
If you are new to this type of diet, make sure to consult your doctor before making any changes to your meal plan
Day 1
Breakfast
1 cup of Oatmeal with 5 blueberries and 5 strawberries
201 calories
Snack
1 cup of Zucchini Chips – 199 calories
Lunch
Avocado toast with lettuce, pesto
202 calories
1 glass of apple juice – 114 calories
Dinner
1 bowl of Vegetable soup – half carrot, 4 cherry tomatoes, quarter cauliflower, 1 potato
161 calories
Snack
10 pecans – 10 calories
Total calorie count – 887
Day 2
Breakfast
Fruit salad chopped
1 slice of watermelon
Half apple
Half mango
1 apricot
107 calories
Snack
Salted fat-free crackers 10
163 calories
Lunch
1 cup of Hummus with half a medium-sized carrot, cucumber and celery
445 calories
Dinner
Vegan taco with lettuce, half avocado, 1 tomato, parsley, half onion, black beans, chipotle sauce
212 calories
Snack
5 almonds – 39 calories
Total calorie count: 966 calories
Day 3
Breakfast
2 boiled Potatoes with 5 roasted cherry tomatoes and 1 bell pepper, with spinach
283 calories
Snack
2 apricots
30 calories
Lunch
Vegan burger
1 Veggie burger patty, lettuce, burger bun, tomato, and cucumber.
302 calories
Dinner
Vegetable pasta with tomato sauce
Pasta with broccoli, mushrooms, cauliflower, and parsley in tomato sauce
221 calories
Snack
10 cashews – 90 calories
Total calorie count – 926 calories
Day 4
Breakfast
Quinoa Bowl – 200 gram
Quinoa, olive oil, onion, garlic, black bean, lettuce, lime juice, salsa, chili powder
238 calories
Snack
Pumpkin seeds 50 gram
Orange juice – 110 calories
160 calorie
Lunch
Smoked Tofu and Hummus Bowl
1 cup of tofu and 1 cup of hummus
383 calories
Dinner
Veggie burrito made with peas, carrots, corn, peppers, parsley and pesto sauce
296 calories
Snack
Kale chips – 31 calories
Total calories count: 1108 calories
Day 5
Breakfast
Vegan tomato and mushroom toast with parsley, spinach, lime juice
5 cherry tomatoes, 6 mushrooms roasted with soy
97 calories
Snack
1 glass of Banana smoothie
176 calories
Lunch
1 cup of Chickpea salad
With chickpeas, celery, garlic, red onion, red bell pepper, salt, pepper, soy sauce
301 calories
Dinner
Vegan meatballs made of tofu with tomato sauce, green onions, parsley, and asparagus.
273 calories
Snack
1 apple chopped, dipped in peanut butter
274 calories
Total calorie count: 1121 calories
Day 6
Breakfast
Chia pudding made with vegan sugar-free almond milk, with 5 raspberry and 5 blueberry
229 calories
Snack
2 slices of cantaloupe
103 calories
Lunch
Black bean salad with 1 cup of black beans, corn, sliced avocados, sesame, green onion, lettuce and olive oil
217 calories
Dinner
2 Veggie tacos – tortilla cherry tomatoes, cucumber, pepper, kale leaves, salsa sauce
196 calories
Snack
10 black olives – 44 calories
Cranberry juice 1 glass- 107 calories
151 calories
Total calorie count: 1092 calories
Day 7
Breakfast
Dried fruit bowl with granola, with almond sugar-free milk(optional)
Half cup granola with kiwi, half banana, 2 apricots, half grapefruit
313 calories
Snack
10 Pistachios – 40 calories
Lunch
100-gram Couscous with 5 kale leaves, 1 chopped carrot, 1 chopped pepper
143 calories
Dinner
4 vegan Falafels with tahini 2 tablespoons of sauce
511 calories
Snack
2 cups of fat-free air-popped popcorn – 88 calories
Total calorie count: 1095
Tips
- People with diabetes should be extra cautious when it comes to changing diets, so make sure to get a consultation with your doctor.
- Although this vegan diet meal plan consists mostly of low GI, low carbohydrate foods. If your blood sugar levels are considerably high, try to avoid fruits, since they are a rich source of sugar, and can potentially cause blood sugar spikes.
- In case you’re prescribed metformin for diabetes, you might need additives in vitamin B12 form. Vegans, in general, are more prone to B12 deficiency since the primary source of this vitamin is meat and diabetics taking metformin are even more susceptible, as this drug has evidence of causing vitamin B12 deficiency.
- Always control your blood sugar readings and modify portions accordingly.
- In case you’re using insulin, make sure to alter doses according to the meals.
- Don’t skip meals. A regular well-scheduled meal plan is extremely important for diabetic diets.
Printable Vegan Diet Meal Plan for Diabetics (PDF)
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 cup of Oatmeal with 5 blueberries and 5 strawberries 201 calories | Fruit salad chopped 1 slice of watermelon Half apple Half mango 1 apricot 107 calories | 2 boiled Potatoes with 5 roasted cherry tomato and 1 bell pepper, with spinach 283 calories | Quinoa Bowl - 200 gram Quinoa, olive oil, onion, garlic, black bean, lettuce, lime juice, salsa, chili powder 238 calories | Vegan tomato and mushroom toast, with parsley, spinach, lime juice 5 cherry tomatoes, 6 mushrooms roasted with soy cause . 97 calories | Chia pudding made with vegan sugar-free almond milk, with 5 raspberry and 5 blueberry 229 calories | Dried fruit bowl with granola, with almond sugar-free milk(optional) Half cup granola with kiwi, half banana, 2 apricots, half grapefruit 313 calories |
| Snack | 1 cup of Zucchini Chips - 199 calories | Salted fat-free crackers 10 163 calories | 2 apricots 30 calories | Pumpkin seeds 50 gram Orange juice - 110 calories 160 calories | 1 glass of Banana smoothie 176 calories | 2 slices of cantaloupe 103 calories | 10 Pistachios - 40 calories |
| Lunch | Avocado toast with lettuce, pesto 202 calories 1 glass of apple juice - 114 calories | 1 cup of Hummus with half medium-sized carrot, cucumber and celery 445 calories | Vegan burger 1 Veggie burger patty, lettuce, burger bun, tomato, cucumber. 302 calories | Smoked Tofu and Hummus Bowl 1 cup of tofu and 1 cup of humus 383 calories | 1 cup of Chickpea salad With chickpeas, celery, garlic, red onion, red bell pepper, salt, pepper, soy sauce 301 calories | Black bean salad with 1 cup of black beans, corns, sliced avocados, sesame, green onion, lettuce and olive oil 217 calories | 100 gram Couscous with 5 kale leaves, 1 chopped carrot, 1 chopped pepper 143 calories |
| Dinner | 1 bowl of Vegetable soup - half carrot, 4 cherry tomatoes, quarter cauliflower, 1 potato 161 calories | Vegan taco with lettuce, half avocado, 1 tomato, parsley, half onion, black beans, chipotle sauce 212 calories | Vegetable Pasta with tomato sauce Pasta with broccoli, mushrooms, cauliflower, parsley in tomato sauce 221 calories | Veggie burrito made with peas, carrots, corn, peppers, parsley and pesto sauce 296 calories | Vegan meatballs made of tofu with tomato sauce, green onions, parsley, asparagus. 273 calories | 2 Veggie tacos - tortilla cherry tomatoes, cucumber, pepper, kale leaves, salsa sauce 196 calories | 4 vegan Falafels with tahini 2 tablespoons of sauce 511 calories |
| Snack | 10 pecans - 10 calories | 5 almonds - 39 calories | 10 cashews - 90 calories | Kale chips 31 calories | 1 apple chopped, dipped in peanut butter 274 calories | 10 black olives - 44 calories Cranberry juice 1 glass- 107 calories 151 calories | 2 cup of fat-free air-popped popcorn - 88 calories |
| Total calories of the day | 887 calories | 966 Calories | 926 calories | 1108 calories | 1121 calories | 1092 calories | 1095 calories |
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