No food is off-limits when you have diabetes. The key is to watch portions, balance what you eat, and have about the same number of carbohydrates in each meal. These tips and recipes can help you get started, with 20 Diabetic Friendly recipe ideas for breakfast, lunch, and dinner.

1. 20 Breakfast, Lunch & Dinner Diabetes Friendly Recipes
No food is off-limits when you have diabetes. The key is to watch
portions, balance what you eat, and have about the same number
of carbohydrates in each meal.
These four tips can help you get started, along with recipe ideas
for breakfast, lunch, and dinner.
1. Test your blood sugar levels to learn how different foods
affect them.
2. Stick to a certain number of carbohydrate grams per meal.
Usually this is about 45-75 grams three times a day.
3. Balance carbs with fiber and protein in each meal. This is
easy if you use the plate method. Make half of your plate

2. vegetables, a quarter of your plate a carb like brown rice,
black beans, or whole-wheat pasta, and the other quarter of
your plate a healthy protein like chicken breast, fish, lean
meat, or tofu. Add a small piece of fruit and some low-fat or
fat-free milk or yogurt, depending on your carb target for that
meal.
4. Eat smart fats such as those in nuts, avocado, fish, olives,
and other plants. Avoid saturated fats from meat, butter,
cheese, and other dairy foods. Note: Coconut, although a
plant, has saturated fat.
If any of the recipes below has fewer carbs than what your doctor
or health care team has recommended per meal, round out the
meal with more carbs. This could include nonfat yogurt or milk,
fruits and vegetables, or a small piece of whole-grain bread.
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Breakfast Ideas
Breakfast Wrap
Scramble 1 egg and 2 egg whites (or 1/4 cup egg substitute) in a
small non-stick frying pan coated with cooking spray. On a
microwave-safe plate, spread the cooked eggs down the center of

3. a multigrain or low-carb flour tortilla. Top with desired garnishes,
such as 1/4 cup chopped tomato, chopped green onion, 1/4
avocado, or 1/8 cup shredded reduced-fat cheese. Microwave on
high for about 20 seconds to soften the tortilla and warm up the
filling. Wrap up and enjoy.
Estimated: Carbohydrates 30 grams, protein 18 grams, fiber 6
grams.
High-Protein Berry Yogurt Bowl
Put 1 cup plain, nonfat Greek yogurt in a cereal bowl. Stir in 1
teaspoon honey and a sprinkle of ground cinnamon, if desired.
Top with 1/2 cup frozen or fresh berries and 1/2 cup whole-grain
breakfast cereal of your choice. (Choose a cereal with about 15
grams of carbohydrates and at least 5 grams of fiber per 1/2 cup).
Estimated: Carbohydrates 47 grams, protein 22 grams, fiber 10
grams.
PB&J English Muffin
Toast a whole wheat English muffin and spread 1 tablespoon
natural-style peanut butter on one half and 1 tablespoon

4. less-sugar jam on the other half. Enjoy with a whole piece of fruit,
such as an orange or banana. Estimated: Carbohydrates 47
grams, protein 10 grams, fiber 7 grams.
Gourmet Cereal Bowl
In a big bowl, put in 1 cup of your favorite whole-grain cereal with
about 30 grams of carbohydrates and at least 5 grams of fiber.
Top with 1/2 cup fresh or frozen berries or banana slices and 1/8
cup toasted nuts (almonds, walnuts, or pecans). Drizzle 3/4 cup
nonfat milk or soy milk and stir.
Estimated: Carbohydrates 48 grams, protein 22 grams, fiber 15
grams.
French Toast That’s Ready When You Are
French toast freezes well, so make a little extra on weekends to
freeze. Then microwave it for a special weekday breakfast. For
one serving, blend together 1 large egg, 1 egg white or 2
tablespoons egg substitute, 1/4 cup nonfat milk or fat-free
half-and-half, 1/2 teaspoon vanilla extract, and 1/4 teaspoon
ground cinnamon. Soak about 3 small or 2 large slices of whole

5. wheat bread in the egg mixture. Then lightly brown in a non-stick
frying pan coated with cooking spray. Top with 1/2 cup fresh or
frozen berries or other fruit.
Estimated: Carbohydrates 60 grams, protein 21 grams, fiber 10
grams.
Lunch Ideas
Easy Tuna Lunch Salad
Mix one 6-ounce can water-packed tuna (drained) with 3
tablespoons light Italian vinaigrette salad dressing. Then add 1/2
cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup
nuts or sliced olives. Serve on 2 cups of firmly packed spinach
leaves. Enjoy with an ounce of whole-grain crackers.
Estimated: Carbohydrates 35 grams, protein 54 grams, fiber 6
grams.
Grilled Tomato and Cheese Sandwich With Soup
Heat a non-stick frying pan coated with cooking spray over
medium heat. Add a slice of whole wheat bread and top with 1 1/2

6. ounces reduced-fat cheese and 3 slices vine-ripened garden
tomatoes. Lay a second piece of whole wheat bread on top and
coat the top with canola cooking spray. When the underside is
golden, flip the sandwich over and lightly brown the other side.
Serve with a broth or tomato-based soup with about 10 grams of
carbohydrates per 1-cup serving. Estimated: Carbohydrates 60
grams, protein 27 grams, fiber 8 grams.
3-Minute Bean and Cheese Burrito
Put a multigrain or low-carb flour tortilla on a paper towel.
Microwave on high for about 30 seconds, or until soft. Sprinkle 1/3
cup shredded, reduced-fat Monterey Jack or cheddar cheese on
the top of the tortilla. Evenly spoon 1/2 cup no-fat canned refried
beans (or other beans) in the center, along with 1 tablespoon
fat-free sour cream, 1 tablespoon salsa, and some chopped green
onion or tomato (as desired). Roll up into a burrito and microwave
until hot throughout.
Estimated: Carbohydrates 50 grams, protein 24 grams, fiber 10
grams.
Lunchtime Pasta Salad

7. Leftover multigrain pasta from today’s dinner can become
tomorrow’s lunch! Toss 1 cup cooked pasta with 1 cup cooked
green or cruciferous vegetables of your choice (like broccoli, kale,
or cabbage). Add 1 ounce cubed or shredded part-skim
mozzarella or 1/2 cup leftover grilled seafood, chicken, or lean
beef, plus chopped green onions, tomatoes, and sliced olives (if
desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts.
Drizzle on about 2 tablespoons light vinaigrette and toss. This
keeps well if you're bringing it to work. Store in the refrigerator.
Estimated: Carbohydrates 54 grams, protein 21 grams, fiber 10
grams.
Turkey Avocado Wrap
Top a multigrain or low-carb tortilla, flatbread, or naan bread with
1 tablespoon basil, sun-dried tomato pesto, or olive tapenade
(available in jars). Top with a few slices of roasted turkey, 1 ounce
reduced-fat provolone (or similar cheese), about 4 avocado slices,
a few spinach leaves, and some tomato slices, if desired. Roll up
and wrap in foil or plastic wrap. Chill until ready to eat.

8. Estimated: Carbohydrates 30 grams, protein 32 grams, fiber 8
grams.
Dinner Ideas
Vegetarian or Turkey Simple Salsa Chili
In a medium nonstick saucepan coated with 1 tablespoon
extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1
pound sliced mushrooms with 1/2 chopped onion and 1 teaspoon
minced garlic. Add 1 cup bottled marinara sauce, 1 cup prepared
or bottled salsa, 1 15-ounce can black or kidney beans (drained),
plus chili powder, oregano, and ground cumin to taste, if desired.
Cover and bring to a boil. Lower the heat and simmer for 20
minutes. Makes 3 servings. Serve with a cup of fruit salad.
Estimated: Carbohydrates 43 grams, protein 22 grams, fiber 12
grams.
Fruit & Walnut Chicken Dinner Salad
Cut a leftover grilled boneless, skinless chicken breast into slices
(or use store-bought pre-sliced seasoned chicken breast) and
toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen

9. berries or a sliced pear or apple, 1/4 cup toasted walnuts or
pecans, 2 tablespoons blue cheese, and 2 tablespoons light
balsamic or raspberry vinaigrette.
Estimated: Carbohydrates 27 grams, protein 37 grams, fiber 12
grams.
Teriyaki Salmon Dinner (substitute another fish or skinless
chicken if desired)
Cook steamed brown rice (available in the frozen food section in
some grocery stores). While it cooks, heat the broiler of your oven
or toaster-oven. Line a pie plate with foil and place salmon fillets
on top. Drizzle each fillet with 2 teaspoons bottled teriyaki sauce.
Broil about 6 inches from the broiler for about 4 minutes. Flip the
fish, spread 1 tablespoon teriyaki sauce on top of each piece, and
broil until the fish is cooked through. Serve with 3/4 cup steamed
brown rice and 1 cup steamed green or cruciferous vegetables
per serving.
Estimated: Carbohydrates 42 grams, protein 29 grams, fiber 5
grams.

10. Mushroom Spaghetti Dinner
Boil whole-grain spaghetti according to package directions. While
it cooks, sauté 1 cup sliced mushrooms (any type) and 1 1/2
teaspoons olive oil per person in a medium non-stick saucepan.
Pour in 3/4 cup marinara sauce per person, cover, and bring to a
boil. Reduce heat to a simmer and cook for 10 minutes. Serve
about 1 cup of the mushroom marinara with 3/4 cup cooked
pasta. Serve with a garden salad: Toss 2 cups spinach or romaine
lettuce, 1/4 cup kidney or garbanzo beans, a few olives, and
assorted vegetables such as sliced cucumber and carrot with a
tablespoon or two of light vinaigrette.
Estimated: Carbohydrates 60 grams, protein 18 grams, fiber 9
grams.
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These healthy, balanced meal ideas are safe for people with
type 2 diabetes and tasty enough for the whole family to
enjoy.

11. Dinnertime is different when you’re living with type 2 diabetes.
Specifically, strategies like portion control and carbohydrate
counting are crucial to keep in mind to manage weight and lower
your A1C — your average blood sugar level over two to three
months. Also worth considering is nutrition, which everyone can
benefit from.
“My general recommendation is to aim for a balance of nutrients
at meals,” says Amy Kimberlain, RD, a certified diabetes care and
education specialist (CDCES) and spokesperson for Academy of
Nutrition and Dietetics in Miami. She suggests making carbs a
quarter of your plate, lean protein another quarter, and nonstarchy
veggies the last half. “Having a balanced plate not only helps in
the management of one’s blood sugar levels, but also helps to
keep you fuller longer,” Kimberlain notes.
But that doesn’t mean you have to sacrifice flavor. When you
have a family to feed, you won’t want to.
These 15 diabetes-friendly recipes are balanced and tasty
enough for anyone — regardless of whether they have diabetes
— to enjoy.

12. Mediterranean Low-Carb Broccoli Salad
This salad recipe is loaded with nonstarchy vegetables, including
broccoli, artichoke hearts, sun-dried tomatoes, and onions. These
foods are high in fiber, which will help you feel full longer, says
Brittany Poulson, RD, CDCES, and author of Healthy Family
Cookbook, who is based in Grantsville, Utah. “Healthy fats are
included from olives and olive oil, making this a heart-smart
choice, as well,” she says. Olives and olive oil are a rich source of
monounsaturated fat, which helps lower your risk of heart
disease, notes the American Heart Association (AHA). As
diabetes doubles your risk of heart disease, according to the
Centers for Disease Control and Prevention (CDC), it’s important
to prioritize monounsaturated fats in your diabetes diet.
Plus, this salad’s creamy dressing uses protein-packed Greek
yogurt (25.2 grams per cup) instead of high-fat mayonnaise (10.3
grams of fat; 1.6 grams from saturated fat per tablespoon).

13. One serving of this recipe (⅛ of the total) from the blog Food Faith
Fitness provides 182 calories, 14.7 grams (g) of carbs, 5.9 g of
protein, 12.4 g of fat, and 3.6 g of fiber.
Ingredients
FOR THE SALAD:
● 5 Cups Broccoli,, cut into small florets (380g)
● 1/2 Cup Artichoke hearts marinated in olive oil,, sliced
● 1/2 Cup Sun-dried tomatoes in olive oil, , roughly chopped (75g) (oil
squeezed out)
● 1/2 Cup Pitted Kalamata olives,, halved
● 1/3 Cup Red onion,, diced
● 1/4 Cup Roasted salted sunflower seeds
FOR THE DRESSING:
● 2 Cups Plain, non-fat Greek yogurt
● Zest and juice of 1 large lemon
● 4 1/2 tsp Monkfruit, (or granulated sweetener of choice)
● 1 3/4 tsp Dried oregano
● 1 1/2 tsp Fresh garlic,, minced
● 1 1/2 tsp Dried ground basil
● 1 1/2 tsp Dried ground thyme
● 1 tsp Sea salt
● Pepper
● 2 Tbsp Oil from the jar of sun-dried tomatoes

14. Chicken Veggie Stir-Fry
Stir-fries make it easy to score a healthy diabetes dinner. And this
recipe features plenty of diabetes-friendly veggies, including
carrots, broccoli, zucchini, and green onions. It also features
chicken as a lean protein choice, Poulson says. The American
Diabetes Association (ADA) suggests choosing chicken without
the skin to cut back on saturated fat and cholesterol.
And instead of salt, this chicken and veggie dish from Liz’s
Healthy Table borrows tons of flavor from garlic, jalapeño, fresh
ginger, lime, and reduced-sodium soy sauce. Too much sodium,
which is in salt, can raise blood pressure levels, increasing heart
disease risk, as the U.S. Food and Drug Administration notes.
One serving of this meal (¼ of the total recipe) packs 220
calories, 11 g of carbs, 26 g of protein, 3 g of sugar, 3 g of fiber, 9
g of fat (1.5 g saturated fat), and 380 milligrams (mg) of sodium.

15. If you want to add more carbs, be sure to serve this recipe over
brown rice instead of white rice so you can get whole grains.
Whole grains will help keep blood sugar spikes at bay, Poulson
explains. A ½-cup of brown rice will add 150 calories and 33 g of
carbs to the recipe, according to estimates from the U.S.
Department of Agriculture (USDA).
Ingredients
● 2 tablespoons reduced-sodium soy sauce, divided
● 1 tablespoon minced fresh ginger
● Juice of 1 lime, divided
● 2 teaspoons sesame oil, divided
● 1 pound skinless, boneless chicken breast, cut into bite-size pieces
● 1 tablespoon expeller pressed canola oil
● 2 carrots, cut into very thin rounds (about 1 cup)
● 2 cups bite-size broccoli florets (from 1 small bunch)
● 1 medium zucchini, cut in half lengthwise and then cut into ¼-inch-thick half moons (about 2
cups)
● 4 garlic cloves, minced
● 2 green onions cut into ¼-inch pieces (white and green parts)
● 1 jalapeño pepper, seeded and minced
● ¼ cup sliced fresh basil
● ¼ cup chopped fresh cilantro
● Brown rice, optional
Ground Turkey Sweet Potato Skillet

16. For a gluten-free, single-pan meal, try this diabetes-friendly recipe
from blog Primavera Kitchen. You may think potatoes of any kind
are off-limits when managing diabetes, but not so fast. “Sweet
potato is still packed with fiber and other good-for-you nutrients,
such as vitamin A,” Poulson says. Fiber slows digestion, which
can help keep blood sugar levels steady, per the Mayo Clinic. Just
enjoy these starchier root veggies in moderation.
In the case of this meal, swapping beef for extra-lean ground
turkey is also beneficial, as it makes for a dish with lower fat
content than traditional skillet recipes — without sacrificing texture
and taste, Poulson notes.
A serving of this recipe (¼ of the total) provides 306 calories, 14 g
of fat (5 g saturated fat), 20 g of carbs, 3 g of fiber, 6 g of sugar,
and 31 g of protein.
Ingredients
​ Extra virgin olive oil — or neutral oil of your choice such as avocado
oil.
​ Free-range extra-lean ground turkey — you also can use grass-fed
ground beef or even ground chicken. Just keep in mind that chicken

17. might cook quicker so it might be drier. Add extra moisture like broth to
keep it moist.
​ Garlic clove — I prefer freshly minced garlic to pre-minced garlic.
​ Onions — you only need to dice half an onion.
​ Yellow pepper — or your choice of pepper. Red and orange peppers are
great too.
​ Sweet potato — be sure to dice it small enough that it’ll cook evenly.
​ Salt and freshly ground black pepper
​ Red chili flakes — optional for a bit of heat.
​ Shredded mozzarella cheese — If you’re doing Whole30 or following
Paleo diet, don’t add cheese. Feel free to change up the cheese! Make this
spicier with some Pepper Jack cheese, Habanero Cheddar Cheese, and
more!
​ Fresh parsley — for garnishing!
Vegetarian Lentil Tacos
These meatless tacos from Cooking Classy combine several
healthy ingredients, including green lentils, vegetable broth, diced
tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a
variety of spices (cumin, chili powder, ancho chili powder, paprika,
cayenne pepper). Using pulses like lentils in place of traditional
taco starches like rice may slow digestion of sugar, ultimately
lowering blood sugar levels, according to a study published in

18. April 2018 in The Journal of Nutrition. And, “lentils add nutrients
such as protein, fiber, iron, and magnesium,” Poulson says.
One serving (1/9 of the total) offers 145 calories, 2 g of fat, 23 g of
carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson
recommends using corn tortillas, whole-wheat tortillas, or
wrapping your filling with a large lettuce leaf.
● Green lentils
● Vegetable broth (or chicken broth)
● Canned diced tomatoes with green chiles
● Olive oil
● Veggies – yellow onion, garlic, cilantro
● Spices – cumin, chili powder, ancho chili powder, paprika, cayenne pepper
(optional), salt and pepper
● Lime
● Tortillas and desired toppings, for serving
Healthy General Tso’s Chicken
For a healthier version of a popular Chinese takeout dish, try this
General Tso’s chicken recipe found on the Plated Cravings blog.
“This homemade version removes the breading and skips the
deep frying, both of which make it a healthier option for people
with type 2 diabetes,” Poulson says.

19. It starts with a lean protein source (boneless chicken breasts) and
marinades it in a very small amount of cornstarch, salt, and
pepper. It then adds a simple stir-fry made of peanut oil, dried
chiles, toasted sesame seeds, and chopped scallion. Peanut oil,
for one, is a good source of heart-healthy monounsaturated fats,
according to the ADA.
Finally, you’ll pour on a sauce made of ketchup, rice vinegar,
hoisin sauce, a touch of brown sugar, and soy sauce (look for
low-sodium versions of sauces and condiments, especially
considering the recipe includes 718 mg of sodium).
One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g
of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. “To
keep the meal low-carb, serve with a side of sauteed or steamed
veggies instead of piling it on a bed of white rice,” Poulson says.
FOR THE MARINADE
​ 2 tsp cornstarch
​ 1/4 tsp salt
​ 1/8 tsp ground white pepper
​ 2 boneless chicken breasts, cut into thin, bite-size pieces
FOR THE SAUCE

20. ​ 1/4 cup tomato ketchup
​ 2 Tbsp rice vinegar
​ 4 tsp hoisin sauce
​ 4 tsp brown sugar
​ 4 tsp soy sauce
FOR THE STIR-FRY
​ 2 Tbsp peanut oil
​ 1 dried red chile, (optional)
​ 1 tsp toasted sesame seeds
​ 1 scallion, chopped
Banh Mi Chicken Burger Lettuce Wraps
Enjoy the flavors of a banh mi sandwich without tons of
blood-sugar-spiking carbs and unhealthy saturated fats. These
burgers from Diabetic Foodie use lettuce wraps in place of bread,
and lean proteins like ground chicken or turkey in place of pork.
All those pickled cucumbers, radishes, and carrots also help
make this a great meal for people with type 2 diabetes: “I love that
this recipe piles the vegetables on top, hitting that goal of
increasing nonstarchy vegetables at meal time,” Poulson says.

21. Top the burgers with thinly sliced jalapeños and a small amount of
sriracha mayo (optional). Be sure to use low-sodium soy sauce to
whip up the burgers.
Each burger offers 242 calories, 11 g of fat (3 g saturated fat), 11
g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg
of sodium.
​ ⅓ cup rice vinegar
​ 1 tablespoon sugar
​ 1 teaspoon salt
​ ½ English cucumber (cut into matchsticks)
​ 2 medium carrots (cut into matchsticks)
​ ½ Daikon radish (cut into matchsticks — optional)
​ 1 pound ground chicken
​ 1 scallion (thinly sliced)
​ 1 teaspoon ginger (freshly grated)
​ ½ teaspoon garlic (minced)
​ 1 tablespoon soy sauce or tamari
​ juice from ½ of a lime
​ 1 tablespoon light brown sugar
​ lettuce leaves
​ sriracha mayonnaise (optional)
​ thinly sliced jalapeños (optional)

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