7-day low-carbohydrate healthy meal plan

Current evidence suggests that a low-carbohydrate diet can be safe and effective for people with diabetes. This dietary pattern can help with weight loss and blood sugar management. Keep in mind that a low-carbohydrate diet can also reduce the need for certain diabetes medications. People living with diabetes who want to follow a low-carbohydrate diet should seek professional advice from their healthcare provider to avoid any adverse effects, such as hypoglycemia (low blood sugar) or an increased risk for diabetic ketoacidosis (DKA). 

This meal plan features healthy plant-based foods, low glycemic index carbohydrates, and less than 130 grams carbohydrates per day. 

Day 1

Breakfast: 1 serving of plant-based beverage smoothie (31 g carbohydrates, 3 g fibre)

Lunch: 1 serving of vegetable frittata, 1 slice whole-grain bread, 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 2 g fibre)

Dinner: 1 serving of Indonesian tofu stew with spring vegetables, ½ cup (125 mL) cooked brown rice (22 g carbohydrates, 2 g fibre)

Day 2

Breakfast: 1 cup (250 mL) Greek yogurt or 1 cup (250 mL) unsweetened almond-based yogurt with 1 cup (250 mL) berries and sliced almonds (21 g carbohydrates, 12 g fibre)

Lunch: Green salad with tuna and ½ cup (125 mL) chickpeas, 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 9 g fibre)

Dinner: 1 serving of roast chicken, 1 small baked potato and green beans (27 g carbohydrates, 4 g fibre)

Day 3

Breakfast: 1 serving of plant-based beverage smoothie (31 g carbohydrates, 3 g fibre)

Lunch: 1 cup of cream of cauliflower soup, with grilled chicken breast and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 1 g fibre)

Dinner: 1 serving of grilled fish fillet and ½ cup (125 mL) cooked quinoa, green salad (20 g carbohydrates, 5 g fibre)

Day 4

Breakfast: 1 slice whole-grain or rye toast, 2 egg, poached or sunnyside up (cooked to your liking), ½ small avocado, mashed, salt and pepper to taste and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 2 g fibre)

Lunch: 1 serving of spinach salad, 1 bun-less cheeseburger and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 2 g fibre)

Dinner: 1 serving of stir fried eggplant with miso, ½ cup (125 mL) cooked brown rice (34 g carbohydrates, 5 g fibre)

Day 5

Breakfast: 1 serving of plant-based beverage smoothie (31 g carbohydrates, 3 g fibre)

Lunch: 1 serving of Mexican baked eggs on black beans and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (18 g carbohydrates, 2 g fibre)

Dinner: 1 serving of beef or pork meatballs, ¾ cup (150 mL) cooked pasta, green salad (20 g carbohydrates, 3 g fibre)

Day 6

Breakfast: 1 cup (250 mL) Greek yogurt or 1 cup (250 mL) unsweetened almond-based yogurt with 1 cup (250 mL) berries and sliced almonds (21 g carbohydrates, 8 g fibre)

Lunch: 1 serving of farm fresh tofu frittata and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (18 g carbohydrates, 2 g fibre)

Dinner: 1 serving of skillet chicken breasts with tomatoes and olives, ½ cup (125 mL) cooked brown rice (39 g carbohydrates, 5 g fibre)

Day 7

Breakfast: 1 serving of crustless apple and roasted fennel quiche and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (20 g carbohydrates, 4 g fibre)

Lunch: Green salad with grilled chicken, ½ cup (125 mL) chickpeas and 1 cup (250 mL) unsweetened plant-based beverage (example: soy or 0 g sugar oat beverage) (15 g carbohydrates, 9 g fibre)

Dinner: 1 serving of oven roasted salmon with sriracha and lime, ½ cup (125 mL) mashed sweet potato, green salad (38 g carbohydrates, 4 g fibre)