Welcome to DIY (Do It Yourself) Diabetes with Marci Page Sloane One Week Meal Plan
Marci’s week of healthy diabetes meals planned for you!

C = carbohydrates servings/exchanges
P = protein servings/exchanges
F = fat servings/exchanges

Day One

Breakfast

  • 1 cup cooked oatmeal made with water (2 C)
  • 2 walnuts, chopped (1 F)
  • 1 poached egg (1 P)
  • Cinnamon

Lunch

  • 2 slices whole-wheat bread (2 C)
  • 3 ounces turkey, tuna or other lean protein (3 P)
  • Lettuce, tomato
  • Mustard

Snack

  • Baked apple (1 C)
  • 4 walnuts, chopped (2 F)

Dinner

  • Salad with 2 tsp. olive oil plus
  • vinegar (2 F)
  • 1 medium size sweet potato (2 C)
  • 1 cup broccoli, steamed with ½ cup no-salt canned diced tomatoes (1 C)
  • 5 ounces salmon, grilled with garlic and 1 Tbsp. of light teriyaki sauce (5 P)

Snack

  • 1 fruit (1 C)
  • 6 almonds, slivered (1 F)


Day Two

Breakfast

  • 1 ½ cups Wheatena made with water (3 C)
  • 1 fruit (1 C)
  • 2 walnuts, chopped (1 F)
  • Cinnamon

Lunch

  • 1 large slice pizza plain or with vegetables (2 C) (2 P) (2 F)

Snack

  • 1 fruit (1 C)
  • ¼ cup cottage cheese (1 P)

Dinner

  • 6 ounces fish, poultry, or lean meat (6 P)
  • 3 cups vegetables (2 C)
  • 1 slice low-fat cheese melted on top (1 P)
  • 2 Tbsp. avocado (1 F)

Snack

  • 2 fruits (2 C)
  • 12 almonds (2 F)


Day Three

Breakfast

  • 1 cup cooked Wheatena or grits or oatmeal (2 C)
  • 4 walnuts, chopped (2 F)
  • 1 slice whole grain bread (1C)
  • ¼ cup 1% cottage cheese or 1 slice low-fat cheese (1P)

Lunch

  • Large salad: 3 cups salad/veggies (1 C)
  • Add 4 ounces shrimp (4 P)
  • 2-4 Tbsp low-fat dressing (2F)
  • 1 small roll (1C)

Snack

  • 12 ounces low-sodium V8 or tomato juice (1 C)

Dinner

  • Large Salad (1 C)
  • 4 ounces of chicken (4 P)
  • 2 Tbsp. light dressing (1 F)
  • 1 fruit (1 C)

Snack

  • 1 fruits (1 C)
  • 6 cashews (1 F)


Day Four

Breakfast

  • 1 slice whole-grain bread (1 C)
  • ½ cup fat-free or 1% cottage
  • cheese (2 P)
  • 1 cup fresh fruit (1 C)

Lunch

  • 2 slices rye bread (2 C)
  • 2 slices low-fat cheese (2 P) or 2 ounces turkey, tuna, salmon
  • 2 slices tomato

Snack

  • 3-4 cups of popcorn (1 C)

Dinner

  • Salad with 2 Tbsp. light dressing (1 F)
  • 10 low-sodium black olives (1 F)
  • 5 ounces fish or poultry (5 P) grilled with spices
  • 1 whole grain pita bread (2 C)
  • 1-2 tsp. olive oil for bread (1-2 F)

Snack

  • 2 fruits (2 C)
  • 12 almonds (2 F)


Day Five

Breakfast

  • 1 English muffin (2 C)
  • 1 egg fried in butter spray (1 P)
  • 1 slice low-fat cheese (1 P)
  • 1 slice tomato (optional)

Lunch

  • 2 slices whole-wheat bread (2 C)
  • 2 ounces shrimp or chicken salad (2 P)
  • 1 Tbsp. light mayonnaise (for salad) (1 F)
  • lettuce, tomato

Snack

  • 1 light fruit yogurt (1 C) (1 P)
  • 12 almonds (2 F)

Dinner

  • 1 Tbsp. olive oil (3 F) to sauté 3 cups vegetables (2 C)
  • 4 ounces fish, poultry, or lean meat (4 P)
  • ½ cup cooked brown rice (1C)

Snack

  • Sugar-free Jell-O (free)
  • 1 fruits (1 C)
  • 25-calorie fat-free hot cocoa (free)


Day Six

Breakfast

  • 2 frozen whole-grain waffles (2 C)
  • 2 Tbsp. sugar-free syrup
  • 1 cup berries (1C)

Lunch

  • Large salad (1 C)
  • 3 ounces chicken (3 P)
  • 10 peanuts (1 F)
  • 1 Tbsp. olive oil plus vinegar (3 F)

Snack

  • 1 cup carrots and celery (free)

Dinner

  • 2 cups vegetables steamed with 2 Tbsp. salsa (2 C)
  • ½ cup black beans and ½ cup brown rice cooked (2 C) (1P)
  • 4 ounces shrimp grilled or baked with spices (4 P)
  • 1 ounce low-fat shredded cheese melted on top (1 P)

Snack

  • Homemade Trail Mix: ¾ cup high fiber cereal (at least 3 grams), low sugar cereal (under 5 grams) (1 C)
  • 3 dried apricots (1 C)
  • 12 cashews (2 F)


Day Seven

Breakfast

  • 1 cup cooked oatmeal made with water (2 C)
  • 1 small banana (1 C)
  • 2 walnuts, chopped (1 F)
  • Cinnamon

Lunch

  • 2 slices rye bread, sour dough, whole grain (2 C)
  • 2 ounces turkey, chicken
  • 1 ounce low-fat cheese (3 P)
  • Lettuce, tomato
  • 1 Tbsp lite mayo (1 F)

Snack

  • 1 fruit (1 C)
  • ½ cup low fat cottage cheese (2 P)

Dinner

  • 4 ounces shrimp (4 P) sautéed with 1 Tbsp. olive oil (3 F)
  • 2 cups non-starchy vegetables
  • 1 small potato (2 C)
  • 1 Tbsp. whipped butter (1 F)

Snack

  • Sugar-free Jell-O (free)
  • 1 mini popcorn bad (4 cups) (1C)

Marci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life! More about Marci Sloane

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.