Your body has internal mechanisms that help keep your blood sugar in check. However, in someone with diabetes, this internal mechanism doesn’t work properly for various reasons. This is why someone with diabetes needs to be much more aware of what they eat, as that has a direct correlation with managing their blood sugar. Finding go-to recipes for someone with diabetes can be challenging. I have written two cookbooks for people with diabetes—Diabetes Create Your Plate Meal Prep Cookbook and The Create-Your-Plate Diabetes Cookbook—and below you’ll find many of these recipes folded into a 5-day diabetic meal plan.
The Popular Plate Method
Diabetes is particularly challenging. It calls for a lifestyle change and to adapt to new habits. Eating the same food repeatedly isn’t going to do the trick. One way to talk about it with your loved ones is to talk about the plate. A plate is a visual representation of how to plan a healthy diet.
- You can start by filling half your plate with leafy greens, broccoli, squash, or cauliflower.
- On your plate, one-quarter should be proteins such as chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.
- There should be a good carbohydrate source in the remaining quarter of the plate, such as whole grains, legumes, starchy vegetables, fruit, or low-fat dairy products.
- Last but not least, keep hydrated with a low-calorie beverage such as water, buttermilk or coconut water.
When you have diabetes, your dinner could look very different in terms of food. Some of the most effective approaches to manage blood sugar levels include portion management and carbohydrate counting.
What to eat is another vital component that plays a significant part in this situation. When dealing with diabetes, balanced meals and portion control go hand in hand. However, you do not have to forego flavour to manage your blood sugar levels.
A healthy dinner can get a little tricky when you have diabetes, but that doesn’t mean you have very few options to eat. It is all about information. There are numerous types of dinner food in the world that would not adversely affect your blood sugar levels. They might as well help keep your sugar levels in check.
This article explains healthy and tasty dinner food for diabetes.
Eat delicious, diabetic-friendly dinners all fall long. Find ideas featuring chicken, salmon and more.
Everyone will enjoy these fork-tender, slow-cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee
Go to Recipe
Homemade Apple Cider Beef Stew
It’s especially nice to use this recipe in fall, when the weather gets crisp and the local apple orchards start selling fresh apple cider. This entree’s subtle sweetness is a welcome change from other savory stews. We enjoy it with biscuits and slices of apple and cheddar cheese. —Joyce Glaesemann, Lincoln, Nebraska
One-Dish Turkey Dinner
I’m still settling into married life and learning how to balance our busy schedules. This quick one-dish ground turkey sweet potato skillet helps keep us on track throughout the week. —Shannon Barden, Alpharetta, Georgia
Red Pepper & Parmesan Tilapia
My husband and I are always looking for light fish recipes because of their health benefits. This Parmesan tilapia is a hit with him, and we’ve served it at dinner parties, too. It’s a staple! —Michelle Martin, Durham, North Carolina
Pressure-Cooker Mexican Stuffed Peppers
These pressure-cooker stuffed peppers get a southwestern twist! The filling also makes a delicious meat loaf that we like cold as a sandwich with cheddar cheese, mayo and salsa. —Traci Wynne, Denver, Pennsylvania
Favorite Beef Roast Dinner
This is our family’s favorite slow-cooked beef roast. My two children love it and always want seconds. I love putting together new flavor combinations in the kitchen. —Sheryl Padilla, Peyton, Colorado
We love lasagna, but these zucchini roll-ups are a little healthier and a lot quicker! Using zucchini “pasta” also makes the dish gluten- and grain-free. To make zucchini strips, use a box grater or mandoline to get even slices. —Courtney Stultz, Weir, Kansas
Texan Ranch Chicken Casserole
Every time I serve this creamy chicken ranch casserole, it gets rave reviews. The recipe was passed down to me and is so good! It’s really easy to make, freezes well and has just a touch of heat. If your family likes more, add some jalapenos! —Kendra Doss, Smithville, Missouri
Slow-Cooked Pepper Steak
After a long day working in our greenhouse raising bedding plants, I enjoy coming in to this hearty beef dish for supper. It’s one of my favorite meals. — Sue Gronholz, Beaver Dam, Wisconsin
I often make this very moist and flavorful oven-baked salmon for company because I can have it ready in less than half an hour. This baked salmon with lemon is well complemented by rice or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine
Creamy Chicken Rice Soup
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Apple-Dijon Pork Roast
This recipe takes less than five minutes to assemble and is delicious. I like to serve the roast with rice, then use the tangy sauce as a gravy for both. —Cindy Steffen, Cedarburg, Wisconsin
My family of five likes to eat beef, so this recipe is a favorite. I usually serve it with homemade bread or rolls to soak up the tasty gravy. —Vicki Tormaschy, Dickinson, North Dakota
Butternut Squash and Barley Soup
I love to use my garden produce in this veggie-packed soup. Serve it with bread or oatmeal dinner rolls and you have a delicious, healthy dinner. —Julie Sloan, Osceola, Indiana
Tomato Walnut Tilapia
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
Lemon Mushroom Chicken
There’s a lot of flavor in this dish. The best part? It doesn’t seem light at all! —Carrie Palmquist, Canova, South Dakota
Vegetarian Enchilada Bake
I’ve had this vegetarian enchilada bake recipe for years. You’ll enjoy the delicious Tex-Mex flavors so much that you won’t even miss the meat. —Barbara Stelluto, Devon, Pennsylvania
Maple-Roasted Chicken & Acorn Squash
When I became a new mother, my mom helped me find comforting and simple recipes to have on hand. This terrific roast chicken is a happy discovery. —Sara Eilers, Surprise, Arizona
Spicy Roasted Sausage, Potatoes and Peppers
You’ll love this moist, tender entree. Not only is it loaded with flavor, but it’s low in carbohydrates and saturated fat. —Wanda Bannister, New Bern, North Carolina
Asian Slow Cooker Pork
Asian slow cooker recipes are a favorite in our home, and this one is perfect for fall and winter evenings. A pork roast cooks all afternoon with sweet onions, honey, soy sauce and ginger for fabulous flavor. The aroma fills the house with a scent that cries out, ‘Welcome home!’ —Sheree Shown, Junction City, Oregon
Broccoli Tuna Casserole
Turkey Salisbury Steaks
My mother always made Salisbury steak. When I married, I developed my own, and it just may be the recipe my husband asks for the most. —Leann Doyle, Patchogue, New York
All-Day Brisket with Potatoes
I think the slow cooker was invented with brisket in mind. This sweet and savory version is perfection itself because it melts in your mouth. It’s very important to buy “first-cut” or “flat-cut” brisket, which has far less fat than other cuts. —Lana Gryga, Glen Flora, Wisconsin
Herbed Roast Turkey Breast
When learning how to cook turkey breast for my first formal dinner party as a newlywed, I came across this particular recipe. It was such a success that this turkey breast recipe has become a standby on all my entertaining menus. —Lisa Mahon Fluegeman, Cincinnati, Ohio
If you liked this, then these other diabetic-friendly recipes are perfect for you.
Fiery Stuffed Poblanos
I love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas
Couscous Meatball Soup
This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. —Jonathan Pace, San Francisco, California
I’m always looking for new and interesting ways to use leftover turkey—especially around the holidays. Make this skillet meal as spicy as you’d like by varying the amount of curry powder. —Martha Balser, Cincinnati, Ohio
Cabbage Barley Soup
My neighbor had an abundance of cabbage, so a group of us had a contest to see who could come up with the best cabbage dish. My vegetarian soup was the clear winner. —Lorraine Caland, Shuniah, Ontario
From beefy tostadas to apple-glazed chicken, these easy diabetic dinners use just five ingredients.
Bacon and Spinach Pizza
Our go-to pizza is a snap to make using packaged pizza crust and ready-to-serve bacon. The kids don’t even mind the spinach on top! —Annette Riva, Naperville, Illinois
Asparagus Nicoise Salad
I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota
Chicken & Vegetable Curry Couscous
For my busy family, a semi-homemade one-pot meal is the best way to get dinner done in a hurry. Use your favorite blend of frozen veggies and serve this dish with toasted pita bread for smiles all around. —Elizabeth Hokanson, Arborg, Manitoba
Cider-Glazed Pork Tenderloin
This is a super easy recipe full of sweet fall flavor. The maple flavor really shines through. —Susan Stetzel, Gainesville, New York
Spicy French Dip
If I’m cooking for a party or family get-together, I can put this beef in the slow cooker in the morning and then concentrate on other preparations. It’s a timesaver that never fails to get rave reviews. —Ginny Koeppen, Winnfield, Louisiana
Grilled Brown Sugar-Mustard Chicken
I came up with this recipe in college and it’s been a household staple ever since. It’s a snap to throw together with ingredients I have on hand. —Kendra Doss, Colorado Springs, Colorado
A package of store-bought noodles will speed up assembly of this colorful shrimp ramen that’s flavored with carrots and small shrimp. My mother passed the recipe on to me. It’s delicious and so quick to make on busy nights. —Donna Hellinger, Lorain, Ohio
Crispy Dill Tilapia
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama
Cheesy Chicken & Broccoli Orzo
Broccoli and rice casserole tops my family’s comfort food list, but when we need something fast, this is the stuff. Chicken and veggie orzo cooked on the stovetop speeds everything up. —Mary Shivers, Ada, Oklahoma
This simple salmon gets its crunch from a coating of crushed pistachios, panko bread crumbs and Parmesan cheese. Add steamed veggies and rice and it’s dinnertime! —Anthony Oraczewski, Port St. Lucie, FL
Pork Chops with Honey-Garlic Sauce
The sauce on these honey garlic pork chops is so good, I sometimes double it so there’s extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland
Thai Red Curry Chicken & Vegetables
The key to this curry chicken is getting complex flavors without heaviness. For the veggies, I like colorful pea pods, sweet red peppers and water chestnuts. —David Dahlman, Chatsworth, California
Garlic Herbed Beef Tenderloin
You don’t need much seasoning to add flavor to this beef tenderloin recipe. The mild blending of rosemary, basil and garlic does the trick. —Ruth Andrewson, Leavenworth, Washington
Grilled Basil Chicken and Tomatoes
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It’s one of those basil recipes that tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania
Peppered Pork Pitas
The combination of tender pork and sweet red peppers in these sandwiches will appeal to the whole family. Sometimes I also add caramelized onions. The sandwiches are especially good with garlic mayo. Have fun experimenting with your own variations. —Katherine White, Clemmons, North Carolina
Grilled Tilapia Piccata
We aren’t big fish eaters, but a friend made this for us, and we couldn’t believe how wonderful it was! Now we eat it regularly. I love making it for guests because it’s simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio
Spinach Steak Pinwheels
Bacon and spinach bring plenty of flavor to these sirloin steak spirals. It’s an easy dish to make and perfect for backyard grilling. I always get lots of compliments.—Helen Vail, Glenside, Pennsylvania
Just Peachy Pork Tenderloin
I had a pork tenderloin and ripe peaches that begged to be put together. The results proved irresistible! This fresh entree tastes like summer. —Julia Gosliga, Addison, Vermont
Southwestern Pineapple Pork Chops
This quick entree will instantly transport you to the Southwest. Salsa plays lively counterpoint to the juicy pineapple-sweetened pork chops.—Lisa Varner, El Paso, Texas
Turkey & Apricot Wraps
For these everyday wraps, I combined the traditional southern appetizer of jam and cream cheese on crackers with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
Peppered Beef Tenderloin Roast
A pepper rub gives this moist, tender beef a bit of a zippy taste. It takes just minutes to prepare, and the meat slices well. Lining the baking pan with foil makes it a breeze to clean up, too. —Denise Bitner, Reedsville, Pennsylvania
Pesto Pasta & Potatoes
Although this healthy pasta dish is pretty simple to begin with, it’s made even easier because you can throw the green beans and pasta into one big pot to cook. —Laura Flowers, Moscow, Idaho
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
Lemon-Garlic Pork Chops
My son James created these zesty chops spiced with paprika and cayenne. He keeps the spice rub in a jar to use with chops or chicken. —Molly Seidel, Edgewood, New Mexico
Tomato & Garlic Butter Bean Dinner
On the days I get home late and just want a warm meal, I stir together tomatoes, garlic and butter beans. Ladle it over noodles if you’re in the mood for pasta. —Jessica Meyers, Austin, Texas
Cod with Bacon & Balsamic Tomatoes
Let’s face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
Chili-Rubbed Steak with Black Bean Salad
Busy weeknights don’t stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
Skillet Chicken with Olives
While I was visiting my cousin Lilliana in Italy, she made this heavenly chicken for lunch. Now it’s a family favorite stateside, too. —Rosemarie Pisano, Revere, Massachusetts
Baked Buffalo Chicken
When I make this tangy buffalo chicken breast, I have to double this baked buffalo chicken recipe because it disappears so fast. Better to have leftovers, especially since they make great sandwiches and salads. —Beth Zimmerman, Willingboro, New Jersey
Rosemary Lamb Chops
My father loves lamb, so I make this rosemary lamb chop recipe whenever he visits. It’s the perfect main course for holidays or get-togethers. —Kristina Mitchell, Clearwater, Florida
I have eggs every morning, and this is a delightful change from the classic scrambled egg meal. I like to add sliced peppers on top if I have them on hand. —Valerie Belley, St. Louis, Missouri
Balsamic Chicken with Roasted Tomatoes
This entree is a fantastic way to savor fresh tomatoes, especially during the warm summer months. It’s quite simple, but the sweet, tangy tomato glaze is so good. —Karen Gehrig, Concord, North Carolina
Apple-Glazed Chicken Thighs
My “pickatarian” child is choosy but willing to eat this chicken glazed with apple juice and thyme. I dish it up with mashed potatoes and green beans. —Kerry Picard, Spokane, Washington
Pesto Rice-Stuffed Chicken
Juicy stuffed chicken is perfect for basil fans, but I’ve just as easily used shredded cheese in place of the pesto for my pickier eaters. —Rachel Dion, Port Charlotte, Florida
My mouth waters when I think of this sweet and tangy glaze. It’s a tropical treat at any time of year. —Naylet LaRochelle, Miami, Florida
Black Bean and Beef Tostadas
You only need a handful of ingredients to make one of our family’s favorites. It’s also easy to double for company! —Susan Brown, Kansas City, Kansas
Spaghetti Squash Primavera
Other Tips and Precautionary Measures
- Aim to reduce extra kilos (especially at mid-riff) to resist insulin levels and manage diabetes.
- Sleep for 7-9 hours to reduce the risk of diabetes and increase insulin levels.
- Avoid smoking and alcohol as it worsens diabetes management by increasing insulin resistance.
- Avoid taking any stress as it increases blood glucose levels.
- Controlling portions or eating small diets at regular intervals can help you lose weight and manage diabetes.
- Regular water consumption may help rehydrate the body, lower blood sugar levels, and reduce diabetes risk.
- Visit your doctor for a routine checkup to keep track of diabetes.
Dinner for Diabetics – Foods to Avoid
Let’s look at some foods you should specifically avoid if you are a diabetic patient. You should also know that there are a lot of other foods that you should avoid. Too many people forget to take diets and snacks into account for their effect on their blood sugar levels.
So, avoid eating fried food because the oil used in the cooking process contains high sugar levels.
The first rule for diabetics is not to eat sweets. This tip might seem obvious, but it is essential for blood sugar control. Sugary food is one of the leading causes of type 2 diabetes.
Sugary food can also lead to weight gain, which will make it harder to regulate blood sugar levels. The American Diabetes Association (ADA) suggests that people with diabetes avoid sweets to maintain good health.
According to a study, alcohol consumption by people with Type 1 diabetes can worsen blood sugar regulation, even in people without obesity or other conditions often associated with type 1, who are in ostensibly no danger of insulin problems.
Diabetic patients face complications from alcohol resulting in serious risks such as impaired vision, thinking, and judgment. The chances are incredibly high for adults in their 20’s and 30’s.
Oven-Baked Chicken Taquitos
Modern Tuna Noodle Casserole
High-Fiber, Gluten-Free Brownies
Low Carb Lunchbox
5 days of meals for diabetics
Below you’ll find 5 days of recipes that are appropriate for people with diabetes. It’s important to remember that you want a well-balanced meal in line with the Diabetes Plate Method, which recommends filling half your plate with low-carb vegetables, one-quarter of your plate with lean protein, and the last quarter of your plate with starches (like whole grains), dairy, or fruit.
For the below menu, remember that every individual has their own needs for how many calories they need per day, and snacks can vary between 1 to 3 per day.
Do modify each day as you see fit for your individual blood sugar control, or if you’re not sure, consult a registered dietitian nutritionist (RDN).
- Breakfast: Peach Parfait
- Lunch: Avocado Egg Stuffed Pita
- Snack: Carrot Cake Energy Bites
- Dinner: Sheet Pan Chili-Lime Salmon
Alison Lima / Diabetes Create Your Plate Meal Prep Cookbook
A homemade granola with nuts and seeds helps keep your blood sugar levels stable in the morning. This parfait is a meal on its own and provides 380 calories, 25 g total fat, 17 g protein, 26 g carbs, and 5 g fiber.
Get the recipe for Crunchy Peach Parfaits.
Avocado Egg Stuffed Pita
Courtesy of Toby Amidor
This mash-up of avocados and eggs provides a nice array of nutrients from both the egg and avocado. Compliment it with a green salad on the side with 1 tablespoon of vinaigrette dressing.
Get the recipe for Avocado Egg Stuffed Pita.
Carrot Cake Energy Bites
Bites or balls are easy to whip up together, which makes them ideal for meal prepping. A 2-bite serving size provides 180 calories, 10.5 g total fat, 4 g protein, 19 g carbs, and 3.5 g fiber.
Get the recipe for Carrot Cake Energy Bites.
Sheet Pan Chili-Lime Salmon
This one-pan meal is perfect for a busy weeknight with minimal dishes to clean up. Each serving has 389 calories, 30 g protein, and 7 g carbs. On its own, it’s not a complete meal and should be complemented with a small green salad topped with 1 tablespoon of balsamic vinaigrette and 3/4 cup of cooked brown rice.
Get the recipe for Sheet Pan Chili-Lime Salmon.
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- Breakfast: Pecan Pie Muffins
- Lunch: Sweet Potato and White Bean Soup with Rainbow Chard
- Snack: Whipped Cottage Cheese with Berries and Pistachios
- Dinner: Parmesan-Crusted Chicken Breasts
Pecan Pie Muffins
Bake up a batch of these muffins over the weekend to have all week long, or freeze and defrost as needed. Each muffin provides 204 calories, 5.5 g protein, 24 g carbs, and 2.3 g fiber. In order to create a balanced meal, compliment it with one hard-cooked egg and 2 carrots.
Get the recipe for Pecan Pie Muffins.
Sweet Potato and White Bean Soup with Rainbow Chard
A filling soup providing carbs, protein, and low-carb veggies is an easy lunch that you can meal prep for the week or cook and freeze for a busy work week. Each 1¼ cup serving provides 219 calories, 8.45 g protein, 36 g carbs, and 7 g fiber. Enjoy with a low-carb green salad on the side with 1 tablespoon of vinaigrette.
Get the recipe for Sweet Potato and White Bean Soup with Rainbow Chard.
Whipped Cottage Cheese with Berries and Pistachios
Alison Lima/Diabetes Create Your Plate Meal Prep Cookbook
Blending cottage cheese makes it a silky snack that’s packed with protein. Topped with fruit and nuts, and you’ve got a nicely balanced snack for 203 calories, 18 g protein, 16 g carbs, and 5 g fiber.
Get the recipe for Whipped Cottage Cheese with Berries and Pistachios.
Parmesan-Crusted Chicken Breasts
These baked chicken breasts are made with a small amount of unseasoned bread crumbs, parmesan cheese, and spices and are perfect for meal prepping. Each chicken breast provides 400 calories, 40 g protein, and 19.5 g carbs. Complete your plate with ¾ cup each of steamed broccoli and cooked whole wheat spaghetti.
Get the recipe for Parmesan-Crusted Chicken Breasts.
- Lunch: Chicken Orzo Salad
- Snack: Vegetable Croquettes
- Dinner: Lemon-Garlic Spaghetti with Shrimp and Spinach
You can meal prep this breakfast bowl the night before for the whole family or for one person for the entire week. It provides a balanced plate with an egg and hummus for protein, lots of low-carb veggies, and whole wheat pita for the starch. Each bowl provides 311 calories, 21 g protein, 28 g carbs, and 7 g fiber.
Get the recipe for Mediterranean Breakfast Bowl.
Chicken Orzo Salad
Tote a balanced lunch to work to keep your blood sugar in check and avoid that afternoon slump. This complete meal provides 336 calories, 15 g protein, 35 g carbs, and 7.5 g fiber.
Get the recipe for Chicken Orzo Salad.
This fun snack—which can be enjoyed hot or cold—is made using 1 russet potato for the batch complimented with other low carb veggies (carrots, onions, and celery). Two croquettes provide 187 calories, 10 g fat, 3.75 g protein, 21 g carbs, and 3 g fiber. The combo of fat, fiber, and protein help manage blood sugar and also help you feel fuller for longer. Enjoy dipped in 2 tablespoons of nonfat Greek yogurt.
Get the recipe for Vegetable Croquettes.
Lemon-Garlic Spaghetti with Shrimp and Spinach
This flavorful combo of extra lean shrimp with whole wheat pasta tastes delicious with the refreshingly light lemon sauce. Each 1-2/3 cup serving provides 402 calories, 30 g protein, 40 g carbs, and 5 g fiber. Compliment the dish with a small green salad made with low-carb veggies topped with 1 tablespoon of vinaigrette dressing.
Get the recipe for Lemon-Garlic Spaghetti with Shrimp and Spinach.
- Breakfast: Egg Muffins with Spinach and Feta
- Lunch: Turkey, Walnut, and Pomegranate Salad
- Snack: Orange Creamsicle Chia Pudding
- Dinner: Balsamic Pork Loin
Egg Muffins with Spinach and Feta
These egg muffins take 15 minutes to prep and are meal prep and freezer friendly. To complete the meal and keep blood sugar in check, compliment it with a whole wheat English muffin topped with 1 tablespoon of peanut butter or almond butter.
Get the recipe for Egg Muffins with Spinach and Feta.
Turkey, Walnut, and Pomegranate Salad
This salad is certainly filled with low-carb veggies but it also provides lean turkey and healthy fat-filled walnuts, which help balance the meal. Each salad provides 290 calories, 14 g fat, 21 g protein, 22 g carbs, and 5 g protein. To complete this plate, serve it with a cooked veggie like ¾ cup steamed broccoli or steamed string beans.
Get the recipe for Turkey, Walnut, and Pomegranate Salad.
Orange Creamsicle Chia Pudding
Chia seeds have a mild flavor, so when you add bold flavors like orange and vanilla, they really stand out. One jar provides 154 calories, 6 g fat, 7.6 g protein, 17.5 g carbs, and 7.5 g fiber. The combo of fat, fiber, and protein make it a nice snack to keep blood sugar under control.
Ge the recipe for Orange Creamsicle Chia Pudding.
Balsamic Pork Loin
This very lean cut of meat is perfect to prep so you can have leftovers. Enjoy a 4-ounce serving for 145 calories, 5 g fat, 24 g protein, and less than 1 g carbs. Compliment this protein with ¾ cup of steamed broccoli and cauliflower and ¾ cup of cooked quinoa. You can even add a start low-carb green salad topped with 1 tablespoon of balsamic vinaigrette.
Ge the recipe for Balsamic Pork Loin.
- Breakfast: Almond Cherry Smoothie Packs
- Lunch: Baked Falafel Bowl
- Snack: Sweet Potato Toast with Almonds and Blueberries
- Dinner: Balsamic Pork Loin
Almond Cherry Smoothie Packs
Stash smoothie packs in the freezer and when ready to use, drop in your blender with ½ cup of your favorite liquid (for this smoothie, almond milk). Each smoothie provides 200 calories, 9 g fat, 5 g protein, 27 g carbs, and 5.5 g fiber. To balance this plate, add 1 large hard cooked egg and 1 cup of low-carb veggie slices like carrots and cucumbers.
Get the recipe for Almond Cherry Smoothie Packs.
Baked Falafel Bowl
Falafel is blended chickpeas that are typically fried, but here they are baked. Enjoy in a bowl combined with lots of low-carb veggies (cucumbers and tomatoes) and drizzled with tahini (sesame seed paste). Compliment this bowl with half a whole wheat pita or ½ cup cooked quinoa or whole wheat couscous.
Ge the recipe for Baked Falafel Bowl.
Sweet Potato Toast with Almonds and Blueberries
This creative five-ingredient snack is made from sweet potatoes topped with almonds, blueberries, and a sprinkle of cinnamon. Each sweet potato toast provides 151 calories, 7 g fat, 4.5 g protein, 19 g carbs, and 4 g fiber and is a nicely balanced snack.
Ge the recipe for Sweet Potato Toast with Almonds and Blueberries.
Enjoy your leftover pork loin and compliment it with some new sides such as 1 cup of your favorite roasted low carb veggies like asparagus and ¾ cup of cooked quinoa, brown rice, or farro.
Get the recipe for Balsamic Pork Loin.
Creating a diabetic meal plan can feel confusing and tedious if you don’t know where to start—especially when life gets hectic. However, with these blood-sugar-balancing meals for diabetics, you’ll be able to manage the condition and eat delicious meals.
Ham and Broccoli Frittata
Cool Weather Cobbler
What is diabetes?
For a healthy individual, the body breaks down most of the food you eat into sugar (AKA glucose) which is absorbed into the bloodstream. When your blood sugar increases, it tells your pancreas to release insulin. Insulin allows the blood sugar to move from your blood into your body’s cells to use as energy.
In someone with diabetes, your body doesn’t make enough insulin or can’t use the insulin as well as it should. This means that the signal to get the sugar out of your blood is “broken,” allowing blood sugar to stay in your bloodstream when it shouldn’t. Over time, this can lead to serious health issues, such as heart disease, kidney disease, and vision loss. Your best bet is to regulate your blood sugar as best as you can with the food you eat.
No-Bake Peanut Butter & Chocolate Bites
Better Mashed Potatoes
The Impact of Dinner on Diabetics
Eating dinner offers better outcomes concerning diabetes management. Studies found that blood glucose levels rose far higher in people who missed meals than those who did not skip any meals.
In addition, they had elevated fasting glucose levels and reduced morning glucose tolerance, which was related to delayed insulin response.
Melatonin, a sleep hormone and carbohydrate intake associated with late eating, have impaired blood sugar control via an insulin secretion defect. As a result, the delay in dinner causes lower insulin and higher blood sugar levels.
How Vinayak Patil Lost 15 kg in 3 Months and Transformed Himself | A HealthifyMe Transformation Story
Boneless Barbecue “Wings”
Slow-Cooker Beef Stew
Often we catch enough of our delicious Northwest salmon to send some to Michigan for my sister to enjoy. This crisp, lemony recipe is a tasty way to enjoy it. —Perlene Hoekema, Lynden, Washington
Also check out our diabetic-friendly oatmeal recipes.
Power Snack Mix
Easy Turkey Chili
Simple Chicken Stirfry
Nutrients in Dinner for Diabetics?
Fibre makes you feel fuller for longer. Consequently, you won’t crave unhealthy foods. As a result, your sugar levels will rise gradually. Fruits and vegetables are the perfect fit for the fibre requirement.
Studies have shown that probiotics can lower blood glucose levels. Probiotics can also reduce insulin resistance and inflammation. Thus, they also prevent infections. Nonfat or low-fat dairy, such as milk and yoghurt, kefir and fermented vegetables are probiotic foods.
Protein supplementation helps maintain lean body mass and improves blood glucose levels. In addition, proteins, such as lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu, can help deal with diabetes.
Chromium and Magnesium
Carbohydrate metabolism involves chromium and magnesium. Mineral deficiencies may therefore exacerbate diabetes. As a result, you should consume enough foods enriched with calcium and magnesium. Whole grains, nuts, and meat are some foods that are rich in chromium.
Baked Chicken Empanadas
Frequently Asked Questions (FAQs)
A: Rice’s high glycemic index and protein content make it unsuitable for people with diabetes. You can replace white rice with brown rice or foxtail, finger millets as it lowers the risk of type 2 diabetes.
How do you lower your blood sugar?
A: A patient might be living with diabetes for some time before their symptoms become noticeable, in which case they could be eating and reacting to food, unaware that anything is wrong. It’s not a common idea that food intolerances might play a role in diabetes. Still, several things could cause your symptoms, including food. In most cases, food sensitivities are rare in people with diabetes. Still, it’s important to note that food intolerances tend to develop in people without diabetes.
Can diabetes make food taste salty?
A: Some people with diabetes may experience a change in how food tastes, causing flavour weaknesses and even making certain foods like fruits and vegetables taste too salty.
Can diabetes eat fried food?
A: Eating fast food that contains a lot of sugar and saturated fats can lead to a rapid rise in blood sugar and a drop in your blood glucose levels. If you have diabetes and your blood sugar levels are uncontrolled, eating fried foods can lead to heart disease and several other problems.
What causes blood sugar to rise without eating?
A: Having a protein-rich snack when the research verifies that a diet with few carbs and plenty of protein should gently let your blood sugar levels rest. Doing so can help your body get to sleep, give you less hunger in the morning, and allow you to fit into your skinny jeans with ease.
Easy Spinach Ricotta Enchiladas
Greek Salmon and Veggie Packets
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Slow-Cooked Meat Loaf
Lemon Raspberry Chia Seed Pudding
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Italian Salsa Salad
Instant Pot Vegetarian Thai Mushroom Soup
The Healthy Dinner for Diabetics
You can create chana dal pancakes with the help of soaked chana dal. It is also full of vitamin-rich vegetables. In addition, it consists of curd for taste enhancement.
The spices included in this exciting recipe are grated ginger and green chillies. You will have to cook these pancakes on a low flame as chana dal is coarsely ground. Therefore, it takes some time to cook them well.
These are a healthy addition to your diet as chana dal is an excellent food for people with diabetes. It works by effectively utilising the sugar in your body.
It slows down your blood sugar levels as chana dal has a low glycemic index. Fenugreek leaves also improve glucose and insulin responses of your body. So without further ado, let’s get started.
- Chana Dal or Split Bengal Gram: ½ cup soaked for 4 hours and drained
- Finely Chopped Fenugreek or Methi Leaves: ½ cup
- Grated Carrot: ½ cup
- Finely Chopped Spinach or Palak: ½ cup
- Roughly Chopped Curry Leaves or Kadi Patta: 4 to 6
- Finely Chopped Green Chillies: 1 tbsp
- Grated Ginger or Adrak: 1 tsp
- Curd or Dahi: 2 tbsp
- Salt to Taste
- Oil: 1 tsp
- Fruit Salt: ½ tsp
- Peanut Oil for Greasing and Cooking: 3 tsp
- Grind the dal to make a coarse paste.
- Then, add ¼ cup of water to it.
- Then mix the fenugreek leaves, spinach, carrot, curry leaves, ginger, green chillies, curd, oil and salt.
- Add the fruit salt before serving.
- Then divide the batter into six portions.
- Heat a non-stick tava and add ¼ tsp of oil.
- Spread one part of the paste and make a pancake.
- It should be approximately 100 mm in diameter.
- Cook it on a low flame until it turns golden brown.
- Drizzle ¼ tsp oil again.
- Then make five more pancakes and serve them with green chutney.
Stir-fry Chicken with Vegetables
This delightful dish contains chicken quickly stir-fried in a wok with vegetables, green beans, and mushrooms. A light, quick and healthy stir-fry, chicken, and vegetables can make for a quick, satisfying, low-carb dish.
Add some half-sliced bell peppers or some shredded cabbage to the dinner for added flavour. Using low salt as an excess of sodium can increase blood pressure and increase the risk of heart diseases. So, remember to use just a pinch of salt to keep the dish healthy.
There are many benefits of stir-frying chicken with vegetables. One advantage is it is healthy and contains a range of vitamins and minerals because of the wide variety of vegetables and fruits incorporated in the dish.
Another benefit is that the flavours of this stir-fry chicken dish balance each other so that a person can enjoy it at different times of the day. It is also quick and filling, taking less than thirty minutes to cook.
- Low Sodium Chicken Broth: 1 cup
- Low Sodium Soy Sauce: 1 tbsp
- Corn Starch: 2 tsp
- Garlic (minced or grated): 1 clove
- Ground Black Pepper: ½ tsp
- Olive Oil: 1 tsp
- Chopped Veggies of Your Choice: 1 cup
- Boiled Chicken: 1 cup
- Saute the veggies for 5-7 minutes in olive oil.
- Mix the chicken broth, soy sauce, corn starch, garlic and black pepper in a bowl.
- Add the mix to the pan and add the boiled chicken once the sauce has thickened.
- Serve it hot or let it cool and meal prep for your other dishes.
According to research, broccoli salad improves insulin resistance in diabetic patients and lessens its complications. Broccoli is low in calories, has a mix of vitamins, and stocks a bunch of essential nutrients.
In a half-cup serving of cooked broccoli, you’ll find just 27 calories and 3 grams of digestible carbohydrates, plus essential nutrients like vitamin C and magnesium.
The recipe calls for broccoli, sun-dried tomatoes, artichoke hearts, and onions as non-starchy vegetables. Because these foods are fibre-rich, they will keep you full for a long time.
Broccoli helps keep blood sugar at an optimal level, and it is proven to help cleanse the body of harmful germs and toxins. In addition, sprouts and broccoli contain a chemical called sulforaphane, an excellent choice for treating diabetes as a supplementary treatment.
- Black Pepper: ⅛ tsp
- Salt: to taste
- Honey: 1 tsp
- Plain Yoghurt: ¼ cup
- Light Mayonnaise: ¼ cup
- Cheese (grated): ⅓ cup
- Onion (finely chopped): ¼ cup
- Broccoli Florets: 3 cups
- Combine broccoli, onion and cheese in a bowl.
- In another bowl, mix all your remaining ingredients.
- Add your wet mix to your veggies and toss well to mingle the flavours.
- You can serve it fresh or let it cool before eating if you enjoy your salads cold.
Vegetarian Lentil Tacos
A taco-based diet could be just what you need to cure your winter blues. Lentil tacos are a healthy meatless dinner recipe with high antioxidants. Filling your taco shells with lentil filling might not be authentic to the origin of tacos. However, they do make the dish diabetes-friendly.
Lentil tacos are a relatively recent creation, and they’ve taken the world by storm. The healthy plant-based dish is becoming more popular by the day, and it’s easy to see why.
Vegetarian lentils are lower on the glycemic index than other beans, which means they help keep blood sugar levels steady. In addition, a study observes that because lentils have a low glycemic index and fibre content, vegetarians have a lower risk of developing diabetes and heart disease.
- Cooked Lentils: 3 cups
- Bell Pepper (diced): 2 cups
- Onion (finely chopped): 1.5 cups
- Mushrooms (chopped): 4 cups
- Taco Seasoning: 2 tsp
- Garlic: 2 cloves
- Olive Oil: 1-2 tsp
- Saute the bell pepper and onion in a pan for 5-7 minutes.
- Toss in the mushrooms and cook for a few more minutes.
- Add in the remaining ingredients and stir well for another 3-5 minutes.
- To make it low carb, use lettuce wraps instead of tortillas.
Sweet Potato Skillet with Ground Turkey
The humble and versatile sweet potato has lots more to offer than just its sweetness. For example, it has more vitamins and nutrients than your typical fruit, which means it’s an excellent choice for sweetening up your plate.
Above all, in sweet potatoes, carotenoids are plentiful. It belongs to a class of powerful antioxidants that don’t just help protect us from illness, ageing, and potential chronic diseases. They also boost our moods, reduce fatigue and help us fight off acne.
Adding sweet potato skillet to your daily diet benefits you by lowering blood sugar levels, low fat, and high fibre. Sweet potato skillet is also a good source of vitamins A, C and iron, making for a healthier diet for people with diabetes and those with iron deficiency.
- Cauliflower (cut into chunks and roasted): 1 ½ cups
- Olive Oil: 1 tbsp
- Salt: to taste
- Garlic (minced): 1 tbsp
- Chilli Powder: ½ tsp
- Ground Cumin: 1 tsp
- Turkey (diced and cooked): 2 cups
- Black Pepper: ½ tsp
- Add onion and bell pepper to a heated skillet with olive oil.
- Add garlic, paprika and cumin. Cook for another minute while stirring constantly.
- Toss in the roasted veggies and turkey and cook for another 3 minutes.
- Cook your eggs on another pan and fry them till they are at a consistency you like.
- Add the eggs to top off your dish and sprinkle in some black pepper before serving.
Eating delicious salmon surrounded by sautéed garlic and lemon can help improve your health. Garlic is associated with throat health, as it can help reduce the levels of bad breath, dry coughs, and blood clots. Garlic can also prevent gum disease, fight heart disease and lower cholesterol levels.
Salmon is an excellent source of protein, Omega-3 fatty acids, and vitamins. Toasting the garlic and lemon with the salmon will add another level of flavour to what is an already yummy fish diet.
Incorporate raw garlic and lemon into your diet regularly for various health benefits. Lemons are more than just juicing fruit containing multiple nutrients that support the body. It includes having the potential to reduce type II diabetes symptoms.
- Unsalted Butter (melted): 4 tbsp
- Garlic (minced): 2 cloves
- Parsley or Coriander (finely chopped): to taste
- Salt and Pepper: to taste
- Lemon Juice: 3 tbsp
- Mix your butter, garlic, lemon juice, salt and pepper in a bowl.
- Add the salmon fillets to a baking tray, skin side down.
- Brush them with the garlic butter, leaving some butter for brushing them again after baking.
- Bake in the oven for 12-18 minutes, depending on the size of your salmon fillet.
- Remove the salmon skin and brush it again with the garlic butter.
- Serve after drizzling some fresh lemon juice and topping it all with parsley or coriander.
Jowar Pyaz ki Roti
It is a simply roti you can eat every day consisting of Jowar flour and readily available ingredients, including spring onions and green chilli paste. It is also easy to make and saves you unnecessary efforts.
Jowar is a very stomach-friendly ingredient. It can help those that suffer from problems associated with constant acidity. You can also use curd to enhance its flavour. It is gluten-free and is a perfect addition for gluten intolerant people.
It is an excellent recipe if you are aiming to lose weight. Every chapatti offers 2.5 g of fibre and 2.7 g of protein. Hence, if you eat it, you’ll feel full for a longer time. At the same time, diabetics and heart patients can enjoy its goodness too. Enough of the benefits! It is time to get straight to the recipe.
- Jowar or White Millet Flour: 1 cup
- Finely Chopped Spring Onions Whites and Greens: ½ cup
- Green Chilli Paste: ¼ tsp
- Oil: 1 tsp
- Salt to taste
- Jowar or White Millet Flour for Rolling
- Oil for Cooking: 1 tsp
- Add all the ingredients to a deep bowl.
- Knead them into a smooth dough with the help of warm water.
- Separate it into four portions of equal size.
- Roll them into approximately 150 mm thick circles.
- Use some flour to help you with rolling.
- Heat a non-stick tava.
- Cook each roti with ¼ tsp of oil.
- When brown spots appear, remember to remove them from the tava.
- Serve it hot with curd and enjoy them.
Vegan kheer is an excellent addition to your daily diet if you have diabetes. It saves you time and effort, too, as it takes approximately 15-30 minutes.
The recipe has four servings, and you can enjoy it with your family and friends. It is highly nutritious and thus maintains your health. It has 240 calories with 9 grams of fat.
- Ground Almonds: ½ cup
- Soaked and Parboiled Brown Rice: ½ cup
- Water: 1 cup
- Grated Coconut Palm Sugar: ½ cup
- Chopped Walnuts: A few
- Raisins: A few
- Cardamom Powder: ⅛ tsp
- Strands of Saffron: A few
- Wash and cook parboiled rice with the help of a pressure cooker.
- Use 1.5 cups of water and let it go for three whistles.
- Let the cooker rest for a few minutes, then remove its lid and mash.
- Grind some almonds and a cup of water to smooth milk.
- Mix it with rice and let it cook for approximately 5 minutes.
- Continue stirring it and mix the cardamom powder.
- Crush and add the saffron strands.
- Add grated palm sugar and cook it for 5 to 7 minutes.
- Keep going and avoid burning.
- Heat and fry some walnuts and raisins in almond oil for garnishing.
Low-Carb Zucchini Lasagna
Zucchini lasagna is a smart choice if you want to satisfy your carb cravings. Zucchini is a low-carb, high-fibre veggie, so zucchini lasagna is a healthier and tasty alternative to traditional lasagna recipes.
While it is true that zucchini is low in carbohydrates, it also contains a wide variety of vitamins and minerals. One medium zucchini, for instance, provides 35 grams of vitamin C, making it an excellent source of nutrients.
Research suggests that this antioxidant may be lacking in many people with type 2 diabetes, perhaps due to excessive oxidative stress brought on by abnormal blood sugar metabolism.
However, the versatility, low carb content, and zucchini flavour make it highly prized. Make this low-carb variation of class comfort food and enjoy it any time of year, or with a side salad as part of a healthy dinner instead of pasta.
- Garlic (minced); 2 cloves
- Mushrooms: 1 cup
- Mozzarella (shredded): ½ cup
- Chilli powder: 1 tsp
- Thyme: 1 tsp
- Basil: 1 tsp
- Salt and Pepper: to taste
- Cooking Oil, as required
- Use a julienne peeler to cut the zucchini into slices.
- Sprinkle them lightly with salt and set them aside for 10 minutes.
- Pat them dry with a paper towel to remove excess water.
- Grill them in the oven for 3 minutes.
- Boil the tomatoes and peel them after they have cooled down. You can also use canned tomatoes.
- Roughly chop up the onions, garlic, chilli, peeled tomatoes and mushrooms.
- Stir fry the garlic, onion and chilli in a deep skillet.
- Add in the tomatoes and mushrooms and saute them for another 4 minutes.
- Add the spices and simmer them until the sauce is chunky and not liquidy.
- Use a shallow and wide baking container and make a layer of zucchini. Then evenly spread out the sauce on top. Then another layer of zucchini. Continue this till you have run of sauce.
- Add the mozzarella on top and bake for 30 minutes.
- Allow the lasagna to rest for 10 minutes after taking it out of the oven.
- It is best when served hot.
Quinoa salad is a nutritious dish packed with beautiful colours and flavours. It is one of the best healthy salads and can be called of the best options in dinner for diabetics . You will enjoy quinoa because it is a good carbohydrate. It is also chock-full of dietary fibre and magnesium, among other compounds.
In addition, quinoa is a nutrient-rich, gluten-free grain that is a staple in the vegan diet. It’s gluten-free, has a fluffy texture and nutty flavour, and would make a great side dish to any diet or a portion of healthy dinner food in itself. Furthermore, quinoa is a seed-like grain that ranks above rice as one of the most consumed grains in the world.
Secret Ingredient: Curly Cilantro This amazing quinoa salad is a great dinner choice, health-wise, for people with diabetes. Quinoa is high in protein and has nearly all the essential amino acids, key to good health.
- Quinoa: 1 cup
- Low Sodium Chicken Broth: 2 cups
- Onion (finely diced): 1 cup
- Parsley or Coriander (chopped): ¼ cup
- Feta Cheese or Cottage Cheese (crumbled): ½ cup
- Olive Oil: 2 tbsp
- Mustard Sauce: ½ tbsp
- Cook the quinoa using the chicken broth. Let it cool completely before proceeding.
- Add in all the dressing ingredients in a bowl and whisk together.
- Take a large bowl and combine all the salad ingredients, including cooked quinoa.
- Pour the salad dressing over the ingredients and mix well to coat them all.
- Serve immediately or place it in the refrigerator to serve it cold.
Slow Cooker Chicken Noodle Soup
Cooking soup on the stove is time-consuming and messy. But, slow cooker chicken noodle soup is easy, nutritious, and delicious. It’s perfect for a long night at work or relaxing at home with your loved ones. In recent years, slow cooker chicken noodle soup has become famous for healthy and financial incentives for many people.
What many people don’t know, however, is that slow cooker chicken has other benefits for people, ranging from the relief of stress to the prevention of heart disease and diabetes.
It is a quick option for a diet that is healthy, delicious, and full of flavour. The chicken absorbs the juices and flavours from the other ingredients, making for a juicy, rich dish that is low in calories and fat.
- Water: 6 cups
- Low Sodium Chicken Broth: 1 can
- Carrot (finely diced): ⅓ cups
- Onion (chopped): 1 cup
- Coriander: few sprigs
- Garlic (minced): 1 clove
- Salt and Pepper: to taste
- Noodles of Your Choice
- Add chicken, water, broth, carrot and onion to a pot and bring it to a boil.
- Remove the chicken and dice it into bite-sized pieces.
- Return the chicken to the broth and add in the remaining ingredients.
- Bring it to a boil and then reduce heat and cook till noodles are cooked.
- Serve right away. Best eaten immediately as the noodles will get soggy and soft otherwise.
Baked Shrimp Parmesan
Given the beauty of a shrimp, it may seem like a very odd choice. Still, proteins found in Shrimp such as Vitamin B12, selenium, choline, and zinc can be vital to achieving good health.
The typical diet of Shrimp and scallops contains approximately 100 calories per serving. If you are doing a low-carb regimen, Shrimp can be considered a part of your main diet.
However, limiting the number of carbohydrates you consume in a diet is essential. For example, baked Shrimp with marinara sauce is a great diet. It is a culinary dish well-known as both an excellent diet and an indispensable item of Mediterranean cuisine. But few know that brushing your teeth after eating shrimp parmesan can help you alleviate toothache apart from helping in diabetes management.
- Shrimp (peeled and deveined)
- Cheese (grated): ¼ cup
- Garlic (minced): 1 clove
- Marinara Sauce
- Mozzarella (shredded): ½ cup
- Parsley or Coriander: to taste
- Mix the eggs, cheese and garlic in a bowl.
- Dip each shrimp into the bowl and place them on a heated skillet.
- Remove shrimp from the pan and set aside.
- Add marinara sauce and place the shrimp on top in an oven-safe skillet.
- Then cover it all with shredded mozzarella.
- Broil it till the cheese melts and starts to brown slightly.
- Top with chopped parsley or coriander and serve hot.
The recipes end here. However, you need to avoid the below-mentioned foods if you are a diabetic patient.
General Tso’s Tofu with Broccoli
4-Ingredient Peanut Butter Cookies
Quick Broccoli Slaw
Strawberry Kiwi Spritzer
Chicken Pot Pie with Phyllo
Dinner food is not exactly the healthiest. But, if you have to make a diet, these dishes are relatively low in points to not feel too guilty. You can even have a healthy salad, a favourite diet for many diabetes patients.
The perfect balance is difficult to define, but the above suggestions should undoubtedly work on fine-tuning your favourite healthy dinners. First, it is essential to find which foods are most beneficial.
A caloric intake can either lower or higher weight. However, it is necessary to consult your doctor before choosing any plan or diet for dinner.