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Diabetes UK healthy eating meal plan

Eating well with type 2 diabetes and prediabetes is understandably overwhelming, so to help we’ve partnered with Diabetes UK and prepared a three-day meal plan, packed with healthy, balanced meals to see you through from breakfast to dinner. Our Diabetes UK-approved recipes and top tips for smart snacking and low-budget ingredients (hello, frozen fruit and veg!) show that you can still enjoy satisfying, tasty food whilst managing your condition. Read our FAQs to make the most of it! Find out all you need to know about eating well with type 2 diabetes and prediabetes in our simple guide, and for further food inspo, take a look at our diabetes recipes.

  1. Day one

    Day one

    Breakfast
    The best breakfasts are quick and easy to make, like these Fruity yogurt cups – layer up raspberries, strawberries and blackberries with oats and creamy yogurt. Add 30g Brazli nuts for extra goodness. Swap in frozen fruit to keep costs down.

    Lunch
    Tuck into this hearty and filling bowl for lunch: prawn fried rice, made healthier. Our Egg-fried cauliflower rice with prawns is packed with veggies and sure to satisfy.

    Dinner
    This wonderfully wholesome Smoky chipotle bean chilli will be a great way to round off your day. Add 3 tbsp unsweetened natural yogurt and half an avocado (roughly 70g) for an extra boost.

    Dessert
    Top this Banana nice cream with fresh tart raspberries (40g).

    Snacks
    Whether you fancy a snack early doors or late in the afternoon, the below suggestions will hit the spot:

    1 boiled egg and a handful (20g) spinach
    80g celery sticks, perfect for dunking into our Speedy red pepper and feta dip

    Milk
    250ml – this is in addition to milk consumed through meals and helps you meet the daily calcium requirements. Semi-skimmed milk has been used in the nutritional analysis, but please use whichever you prefer (e.g. whole milk, semi-skimmed or skimmed) and ensure that dairy alternatives are unsweetened and fortified with calcium. 

    Nutritional information: calories (1,459 kcal), carbohydrates (123g), fibre (37g), protein (72g), fruit and veg portions (10)

  2. Day two

    Day two

    Breakfast
    Get your day off to a great start with this Peanut butter and raspberry porridge. Stir crunchy peanut butter, frozen raspberries and chia seeds through creamy porridge oats for seriously delicious flavour. Add a medium banana (85g when peeled) for extra goodness.

    Lunch
    Big on colour and flavour, this Spiced lentil and spinach salad is made all the more vibrant with slices of citrussy orange and a smoky vinaigrette.

    Dinner
    For a winning fakeaway dinner, give our Easy chicken tikka masala a go. Serve with 95g cooked brown rice.

    Dessert
    Made with coconut milk and vanilla extract and topped with mango and zingy lime zest, this Coconut panna cotta is wonderfully light. Again, frozen fruit can be used here if you're on a budget.

    Snacks
    Simple snacks to have at the ready:

    1 orange (roughly 230g) and 10g Brazil nuts (or swap in other nuts based on your budget and preference)
    2 crispbreads (22g) and 80g peppers, perfect with our Smashed avocado dip

    Milk
    250ml – this is in addition to milk consumed through meals and helps you meet the daily calcium requirements. Semi-skimmed milk has been used in the nutritional analysis, but please use whichever you prefer (e.g. whole milk, semi-skimmed or skimmed) and ensure that dairy alternatives are unsweetened and fortified with calcium. 

    Nutritional information: calories (1,800 kcal), carbohydrates (172g), fibre (32g), protein (88g), fruit and veg portions (8.5)

  3. Day three

    Day three

    Breakfast
    Pancakes for breakfast? Yes please! Our healthy pancakes are made with wholemeal flour, packed with fresh herbs, and topped with lemon cream cheese, avocado and tomatoes.

    Lunch
    Next up, turmeric chicken and lentil soup – a beautiful bowl of goodness with tender chicken breast and veg in a fragrant lemongrass, ginger and turmeric stock. Add 15g croutons for extra crunch, and use tinned lentils to reduce cost.

    Dinner
    Enjoy our baked ratatouille with butter bean mash for dinner. It's a lighter spin on the classic French stew and a great way to get the veggies in. Add 50g tinned sardines in oil for extra protein and a source of omega-3.

    Dessert
    Top 125g unsweetened natural yogurt with 80g strawberries (use desfrosted frozen strawberries for a budget version).

    Snacks
    Tuck into these simple snacks:

    1 medium orange (roughly 230g) and 30g Brazil nuts
    25g tortilla chips with our blackened corn and smoked tomato salsa

    Milk
    250ml – this is in addition to milk consumed through meals and helps you meet the daily calcium requirements. Semi-skimmed milk has been used in the nutritional analysis, but please use whichever you prefer (e.g. whole milk, semi-skimmed or skimmed) and ensure that dairy alternatives are unsweetened and fortified with calcium. 

    Nutritional information: calories (1,699 kcal), carbohydrates (166g), fibre (36g), protein (88.5g), fruit and veg portions (9.5)

    Diabetes UK are the leading charitable funder of diabetes research in the UK, and it’s their mission to tackle diabetes, day in and day out, until it can do no harm. They campaign for better care, give support in times of need and fund groundbreaking research into new treatments and a cure.

More recipe inspiration

Diabetes UK healthy eating meal plan FAQs
A simple guide to eating well with type 2 diabetes or prediabetes
Diabetes recipes and meals
Diabetes UK