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7-day vegetarian healthy meal plan

This healthy 1,200-calorie 7-day vegetarian diabetes meal plan features diabetes-friendly foods like low glycemic index carbohydrates such as oats and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 apricot oat muffin, 1 cup low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 2 cups red lentil soup, green salad, 1 tbsp light salad dressing (432 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 2 cups (500 mL) serving of Indonesian tofu stew with spring vegetables, 1 cup (250 mL) cooked quinoa (462 calories, 55 g carbohydrates, 11 g fibre)

Day 2

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving of tofu frittata, ¾ cup leftover roasted sweet potatoes (435 calories, 49 g carbohydrates, 7 g fibre)

Dinner: 1 serving of lentil burrito, 1 green salad, 1 tbsp (15 mL) light salad dressing (425 calories, 59 g carbohydrates, 13 g fibre)

Day 3

Breakfast: 1 egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp soft margarine, ½ cup low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving of falafel burger with creamy sesame sauce, 1 serving of fruit and feta salad (465 calories, 52 g carbohydrates, 11 g fibre)

Dinner: 1 serving buddha bowl, 1 fruit (example: medium apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Day 4

Breakfast: 1 apricot oat muffin, 1 cup low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 1 serving Mexican baked eggs on black beans, 1 slice whole-grain bread, 2 tsp soft margarine, ½ cup low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fibre)

Dinner: 1 cup of cream of cauliflower soup, lentil burger including 1 burger bun (420 calories, 57 g carbohydrates, 5 g fibre)

Day 5

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1½ cups (375 mL) of wheat berry and apple salad, ½ cup (125 mL) reduced-fat cottage cheese (402 calories, 54 g carbohydrates, 8 g fibre)

Dinner: 1 cup (250 mL) of cooked spaghetti (or other pasta) with 1 cup (250 mL) of your favourite tomato sauce, ¼ cup (60 mL) grated parmesan cheese and green salad, 1 tbsp (15 mL) with light salad dressing (340 calories, 45 g carbohydrates, 2 g fibre)

Day 6

Breakfast: 2 slices whole-grain or rye toast, 1 egg, poached or sunnyside up (cooked to your liking), ¼ small avocado, mashed, salt and pepper to taste (293 calories, 33 g carbohydrates, 5 g fibre)​

Lunch: 1 serving of grilled cheese sandwich (ingredients: 2 slices whole-grain bread, 2 oz. (50 g) cheddar cheese, sliced tomato, 2 tsp (10 mL) soft margarine), 1 medium fruit and ½ cup (125 mL) low-fat yogurt (482 calories, 58 g carbohydrates, 8 g fibre)

Dinner: 1 cup of spinach and mushroom barley pilaf, 4 oz. (125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil - add to pilaf (475 calories, 51 g carbohydrates, 9 g fibre)

Day 7

Breakfast: steel-cut rolled oats (⅓ cup dry), 1 tbsp peanut butter added to cooked oats, ½ cup low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving of vegetable frittata, 2 slices of whole-grain toast, 2 tsp (10 mL) soft margarine, 1 medium fruit (486 calories, 52 g carbohydrates, 9 g fibre)

Dinner: 1 serving of Moroccan eggplant with tomatoes, 1 cup (250 mL) cooked brown rice (336 calories, 57 g carbohydrates, 9 g fibre)


Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one of these snacks per day:

  • 1 medium-size fruit (apple or orange)
  • 1 cup melon or berries
  • ½ cup low-fat yogurt with ½ cup berries
  • 3 cups popped popcorn
  • 1 slice bread with peanut butter
  • 5-6 crackers with 2 tbsp hummus

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