What is a good meal plan for diabetics?

Knowing how to eat well with diabetes is really important.

In order for employers to support employees with diabetes at work, it’s vital that they can provide help and support so that people can create an effective meal plan.

We’ve put together a few tips that will help you answer the question, what is a good meal plan for diabetics?

What should you consider when creating a diabetes meal plan?

The ideal diabetes meal plan will offer menus for three meals a day, plus snacks.

In fact, it needn’t look that different from the food you eat already.

Your favourite meals can usually be adapted to be healthier without you noticing too much difference.

What should diabetics eat for breakfast, lunch and dinner?

Here are a few ideas for a diabetes meal plan that can cover breakfast, lunch and dinner.


  • a bowl of wholegrain cereal, such as porridge, with semi-skimmed milk
  • 2 slices of wholegrain toast with spread and/or jam
  • lower fat/sugar yoghurt and fruit
  • a cereal bar and a glass of milk


  • a chicken or ham salad sandwich
  • a small pasta salad
  • soup (containing lots of vegetables and pulses) and a wholegrain roll


  • lasagne and salad
  • roast chicken with potatoes and vegetables
  • beef stir fry, vegetables and basmati rice
  • chicken tortillas and salad
  • salmon and noodles
  • curry and basmati rice

What sort of snacks should a diabetic eat?

Depending on the type of diabetes, it usually isn't necessary to eat snacks between meals if you aren't taking any medication.

Sometimes, you might need to eat a small snack between meals to help keep blood glucose levels up. 

Regular snacks can make it difficult to maintain a healthy weight.

The healthiest snack is definitely a piece of fruit.

However, rice cakes, crackers, a few biscuits, a small bag of crisps, a cereal bar or yoghurt are also good snack choices.

Things to remember when creating a diabetes meal plan

Insulin can cause blood glucose levels to drop so it’s a good idea to include some carbs with your meals. 

Healthier sources of carbohydrate include fruit and vegetables, pulses and wholegrain starchy foods, especially those that don’t contain added salt, sugar and saturated fats.

It’s also important to eat at roughly the same times each day.


With the help and support of family, friends and healthcare professionals, you can create an effective diabetes meal plan.

If you’d like to find out how our occupational health services can help employers support staff members with diabetes at work, give us a call today.

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Categories: EmployeesHealth & WellbeingNutritionOccupational Health

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