Quick And Easy Menu Plan

It is important for people with diabetes to prepare healthy and nutritious meals. However, you may not enjoy spending a lot of time in the kitchen. Help is here with some simple and speedy recipes!

Read on to learn about fast yet healthy meal choices you can make with a weekly quick and easy menu plan and find a printable version at the end of this article.

This meal plan is designed to keep you feeling satisfied and energized, with three delicious meals each day plus 1–2 snacks. The daily total comes to around 1,800 calories (meals provide about 1,500 calories, snacks make up the rest).

It’s also flexible! If there’s a snack or recipe you’re not loving, simply swap it for another option you enjoy. Everyone’s calorie needs are different, so feel free to add extra snacks or adjust portion sizes to suit you. When swapping or adding foods, try to stick to these carb targets:
Meals: 45–60 g carbohydrates,
Snacks: 15–30 g carbohydrates

Matching the calories and carbs of the original food will help keep your blood sugar levels steady while still giving you variety in your meals.

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Day 1 – Monday
Meal	Menu
Breakfast	2 slices whole grain toast 1 tbsp natural peanut butter 2 tbsp rhubarb strawberry chia spread 1 cup 2% MF milk Calories 497; carbs 62g; fibre 11g; fat 18g; protein 24g
Lunch	1 bowl of buckwheat nourish bowl with eggs and vegetables 1 cup of plain 2% MF Greek yogurt Calories 482; carbs 51g; fibre 7g; fat 15g; protein 42g
Dinner	2 ½ cups roasted chicken sheet pan ½ cup quinoa Calories 607; carbs 57g; fibre 14g; fat 28g; protein 38g
3-Meal Total: Calories 1586; carbs 170g; fibre 32g; fat 61g; protein 104g
Snacks	Snack 1 — ½ cup blueberries + ½ cup 2% MF cottage cheese: 135 Calories; 15g carbs; 2g fibre; 3g fat; 11g protein Snack 2 — ¼ cup roasted chickpeas 6 ways: 135 Calories; 20g carbs; 4g fibre; 4g fat; 6g protein
Daily Total: Calories 1856; carbs 205g; fibre 38g; fat 68g; protein 121g

Day 2 – Tuesday
Meal	Menu
Breakfast	1 Breakfast Burrito with Spinach & Salsa 1 cup 2% MF milk ½ cup blueberries Calories 569; carbs 52g; fibre 7g; fat 27g; protein 32g
Lunch	1 black bean quesadilla ¾ cup plain 2% Greek yogurt ½ avocado ½ cup radish salsa Calories 545; carbs 42g; fibre 15g; fat 29g; protein 35g
Dinner	1 fillet pesto tilapia 1 ½ cups pantry vegetable salad ½ cup frozen corn (cooked) Calories 492; carbs 50g; fibre 10g; fat 26g; protein 22g
3-Meal Total: Calories 1606; carbs 144g; fibre 32g; fat 82g; protein 89g
Snacks	Snack 1 — ½ cup no bake cottage cheese cookie dough: 217 Calories; 19g carbs; 2g fibre; 12g fat; 1g protein
Daily Total: Calories 1823; carbs 163g; fibre 34g; fat 94g; protein 99g

Day 3 – Wednesday
Meal	Menu
Breakfast	1 overnight oats 1 small banana Calories 447; carbs 59g; fibre 11g; fat 15g; protein 24g
Lunch	1 ¾ cups ginger sesame noodle stir fry 4 grilled peanut ginger satay tofu strips Calories 534; carbs 52g; fibre 13g; fat 26g; protein 34g
Dinner	1 marinated grilled pork chop 1 cup Kale and Brussels Sprout Salad 1 cup wild rice Calories 533; carbs 48g; fibre 7g; fat 24g; protein 34g
3-Meal Total: Calories 1514; carbs 159g; fibre 31g; fat 65g; protein 92g
Snacks	Snack 1 — 1 medium apple with skin on, sliced + 3 tbsp peanut butter: 371 Calories; 35g carbs; 7g fibre; 24g fat; 12g protein
Daily Total: Calories 1885; carbs 194g; fibre 38g; fat 89g; protein 104g

Day 4 – Thursday
Meal	Menu
Breakfast	1 berry power smoothie ¼ cup dry roasted almonds Calories 693; carbs 55g; fibre 14g; fat 32g; protein 57g
Lunch	1 Baked fish taco bowl 1 cup cantaloupe Calories 475; carbs 54g; fibre 11g; fat 15g; protein 35g
Dinner	1 ¾ cups sheet pan roasted veggies with chickpeas ½ cup cooked wild rice ½ avocado Calories 414; carbs 59g; fibre 16g; fat 16g; protein 15g
3-Meal Total: Calories 1582; carbs 168g; fibre 41g; fat 63g; protein 107g
Snacks	Snack 1 — 6 whole grain crackers + 1 oz cheddar cheese: 256 Calories; 17g carbs; 2g fibre; 15g fat; 10g protein
Daily Total: Calories 1838; carbs 185g; fibre 43g; fat 78g; protein 117g

Day 5 – Friday
Meal	Menu
Breakfast	1 cinnamon quinoa breakfast bowl with 1 medium banana 2 hardboiled eggs Calories 478; carbs 62g; fibre 9g; fat 17g; protein 25g
Lunch	2 cups of chickpea tofu stir fry with spinach and zucchini ½ cup cooked brown rice Calories 498; carbs 61g; fibre 12g; fat 20g; protein 21g
Dinner	1 sautéed chicken fajita with peppers ½ avocado ¼ cup salsa ¼ cup Greek yogurt Calories 532; carbs 43g; fibre 11g; fat 25g; protein 12g
3-Meal Total: Calories 1508; carbs 166g; fibre 32g; fat 62g; protein 83g
Snacks	Snack 1 — 1 medium apple with skin on, sliced + 3 tbsp peanut butter: Calories 371; carbs 35g; fibre 7g; fat 24g; protein 12g
Daily Total: Calories 1879; carbs 201g; fibre 39g; fat 86g; protein 95g

Day 6 – Saturday
Meal	Menu
Breakfast	1 cup baked eggs and cherry tomato 2 slices whole grain bread Calories 435; carbs 46g; fibre 8g; fat 17g; protein 24g
Lunch	2 cups Easy red lentil dahl with spinach ½ cup cooked brown rice ½ cup greek yogurt Calories 496; carbs 68g; fibre 19g; fat 13g; protein 27g
Dinner	2.5 oz roasted lemon garlic salmon ½ avocado 1 cup steamed frozen cauliflower 1 cup cooked quinoa Calories 577; carbs 57g; fibre 14g; fat 27g; protein 30g
3-Meal Total: Calories 1508; carbs 171g; fibre 41g; fat 57g; protein 81g
Snacks	Snack 1 — ½ cup no-bake chocolate avocado mousse: 211 Calories; 19g carbs; 11g fibre; 17g fat; 4g protein Snack 2 — ½ cup blueberries + ½ cup 2% MF cottage cheese: 135 Calories; 15g carbs; 2g fibre; 3g fat; 11g protein
Daily Total: Calories 1854; carbs 205g; fibre 54g; fat 77g; protein 96g

Day 7 – Sunday
Meal	Menu
Breakfast	2 Blender Oatmeal yogurt pancakes ½ cup blueberries 1 cup of 2% MF milk Calories 524; carbs 65g; fibre 9g; fat 16g; protein 32g
Lunch	1 ¾ cups quinoa bean burrito bowl with avocado dressing ¼ cup salsa Calories 397; carbs 46g; fibre 13g; fat 18g; protein 18g
Dinner	1 ½ cups one-pot turkey kidney bean chili 1 slice whole grain bread with 1 oz cheddar cheese Calories 632; carbs 65g; fibre 16g; fat 20g; protein 53g
3-Meal Total: Calories 1553; carbs 176g; fibre 38g; fat 54g; protein 103g
Snacks	Snack 1 — 1 cup chia pudding: Calories 141; Carbs 17g; fibre 6g; fat 8g; protien 3g Snack 2 — ¼ cup roasted chickpeas 6 ways: Calories 135; carbs 20g ; fibre 4g ; fat 4g; protein 6g
Daily Total: Calories 1829; carbs 213g; fibre 48g; fat 66g; protein 112g

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Quick and Easy Menu Plan(PDF)

Quick and Easy Menu Plan(PDF)

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Quick and Easy Menu Plan(PDF)

Quick and Easy Menu Plan(PDF)

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