Vegan Diet Meal Plan for Diabetics

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 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 the 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’re 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 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 tomato and 1 bell pepper, with spinach

283 calories

Snack 

2 apricots

30 calories

Lunch

Vegan burger

1 Veggie burger patty, lettuce, burger bun, tomato, cucumber.

302 calories

Dinner 

Vegetable pasta with tomato sauce

Pasta with broccoli, mushrooms, cauliflower, 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 humus

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, 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, corns, 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 cup 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)

MealsDay 1 Day 2 Day 3Day 4 Day 5 Day 6Day 7
Breakfast1 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
Snack1 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
LunchAvocado 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
Dinner1 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
Snack10 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 calories1095 calories

Vegan Dinner Recipes for Beginners

Paleo Diet Meal Plan for Diabetics

3 Day Cleanse to Lose Belly Fat

Low Cholesterol Meal Plan with Grocery List

1300 Calorie Meal Plan

3000 Calorie Meal Plan