The Practical Aspects

Plan your meals

In order to use these meal plans, you will first have to know at what calorie level you should be eating. Experts recommend good eating habits along with being physically active, and diligence in taking your prescribed medications/insulin as an important part of diabetes self-management. Since these plans are based on food exchanges, you will need to consult an exchange list at the back of most diabetic cookbooks to see specific amounts allowed for each choice.

Generally speaking:

1 carbohydrate exchange provides 80 calories, 15 g carbohydrates, 3 g protein, and a trace fat-this includes foods from the bread/starch, fruit, milk, and vegetable groups (a serving of non-starchy vegetables provides 25 calories, 5 g carbohydrates, 2 g protein, and 0 fat)

1 protein exchange provides 7 g protein and varying numbers of calories and g of fat, depending on whether the choice is very low-fat, low-fat, medium-fat, or high-fat choices.

1 fat provides 45 calories, 0 protein, 0 carbohydrates, and 5 g fat

Remember these all correspond to servings (weight) of the food you are going to eat - - that's why you need to consult and learn how to use an exchange list.

Sample 1,200 Calorie Meal Plan

Breakfast: 2 1/2 carbohydrate (1 bread/starch, 1 fruit, 1/2 milk)
1 protein
1 fat
Total Carbohydrates: 37 grams

Lunch: 2 1/3 carbohydrate (1 bread/starch, 1 fruit, 1 vegetable)
2 protein
1 fat
Total Carbohydrates: 30-35 grams

Dinner: 3 1/2 carbohydrate (2 bread/starch, 1 fruit, 2 vegetable)
2 protein
2 fat
Total Carbohydrates: 45-55 grams

Afternoon OR Evening Snack: 1 1/2 carbohydrate (1 bread/starch, 1/2 milk)
Total Carbohydrates: 22 grams

Sample 1,500 Calorie Meal Plan

Breakfast: 3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk)
1 protein
2 fat
Total Carbohydrates: 52 grams

Lunch: 4 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk, 1 vegetable)
2 protein
1 fat
Total Carbohydrates: 60 grams

Dinner: 4 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk, 1 vegetable)
2 protein
1 fat
Total Carbohydrates: 60 grams

Afternoon OR Evening Snack: 1 1/2 carbohydrate (1 bread/starch, 1/2 milk)
Total Carbohydrates: 22 grams

Sample 1,800 Calorie Meal Plan

Breakfast: 3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk)
1 protein
2 fat
Total Carbohydrates: 52 grams

Lunch: 3 1/2 carbohydrate (2 bread/starch, 1fruit, 2 vegetable)
2 protein
1 fat
Total Carbohydrates: 45-55 grams

Dinner: 6 carbohydrate (4 bread/starch, 1 fruit, 1/2 milk, 1 vegetable)
3 protein
2 fat
Total Carbohydrates: about 80-85 grams

Afternoon OR Evening Snack: 2 1/2 carbohydrate (2 bread/starch, 1/2 milk)
Total Carbohydrates: 37 grams

Sample 2,000 Calorie Meal Plan

Breakfast: 5 1/2 carbohydrate (3 bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat
Total Carbohydrates: 80-85 grams

Lunch: 5 1/2 carbohydrate (3 bread/starch, 1 fruit, 1 milk, 1 vegetable)
2 protein
2 fat
Total Carbohydrates: 80-85 grams

Dinner: 5 1/2 carbohydrate (3 bread/starch, 1 fruit, 1 milk, 1 vegetable)
4 protein
2 fat
Total Carbohydrates: 80-85 grams

Afternoon or Evening Snack: 2 1/2 carbohydrate (2 bread/starch, 1/2 milk)
Total Carbohydrates: 37 grams

Sample 2,200 Calorie Meal Plan

Breakfast: 5 1/2 carbohydrate (3 bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat
Total Carbohydrates: 80-85 grams

Lunch: 5 1/2 carbohydrate (3 bread/starch, 1 fruit, 1 milk, 1 vegetable)
2 protein
2 fat
Total Carbohydrates: 75-80 grams

Dinner: 5 1/2 carbohydrate (3 bread/starch, 1 fruit, 1 milk, 2 vegetable)
4 protein
2 fat
Total Carbohydrates: 75-80 grams

Afternoon or Evening Snack: 3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk)
Total Carbohydrates: 52 grams

Sample 2,500 Calorie Meal Plan

Breakfast: 5 1/2 carbohydrate (3 bread/starch, 2 fruit, 1/2 milk)
1 protein
2 fat
Total Carbohydrates: 80-85 grams

Lunch: 5 carbohydrate (3 bread/starch, 1 fruit, 1/2 milk, 2 vegetable
3 protein
2 fat
Total Carbohydrates: 65-75 grams

Dinner: 8 carbohydrate (4 bread/starch, 2 fruit, 1 milk, 3 vegetable)
4 protein
3 fat
Total Carbohydrates: 110-120 grams

Afternoon OR Evening Snack: 3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk), 1 protein
Total Carbohydrates: 52 grams