Trying to lose weight and keep type 2 diabetes under control can be challenging. Knowing what to eat to keep blood sugar regulated and ensure weight loss can be confusing and daunting. We have created three easy 1200 calorie diabetic diet plans to help solve this problem. These plan includes a variety of healthy fats, lean protein, and fruits with low sugar content. Using these plan, you could lower your blood sugar and lose from 10 -12 pounds in one month.
Following a healthy diet to treat and reduce the severity type 2 diabetes does not mean you should give up all the foods you enjoy. Of course, foods processed foods and foods high in sugar should be virtually eliminated, but creating a healthy meal rich in fibrous food, healthy fats, and lean protein can significantly help to reduce blood sugar levels and lower your A1c.
Using the meal plans below, you can avoid significant swings in your blood sugar and all of the other discomforts that go along with it (headaches, fatigue, dizziness, etc.). You could also lose from 10 – 12 pounds in one month.
The three 1200 calorie diabetic diet meal plans below contains meals and snacks to support weight loss and potentially help lower A1c and blood sugar levels. Please keep in mind that before pursuing any diet or exercise plan, especially if you have been diagnosed with diabetes or pre-diabetes, you should contact your doctor or health professional.
Diabetic Diet Basics: Carbohydrates, Protein, and Fats
A good diabetes diet contains a healthy balance of carbohydrates, protein, and fat. Carbohydrates affect blood sugar the most. For this reason, eating the proper number of grams of carbohydrates and the right carbohydrates (low glycemic) is very important. A good 1200 calorie diabetic diet plan should include good carbohydrate sources such as fruits, vegetables, and whole grain fibrous foods.
Knowing the proper carbs to eat can be somewhat confusing so a simple rule of thumb is that carbs that are white/yellow should be avoided. Here are a few carbohydrates diabetes patients or those with pre-diabetes should avoid and their replacements:
- White bread (replace with whole wheat or whole grain bread)
- Pasta (replace with whole wheat pasta)
- White potatoes (replace with sweet potatoes)
- White rice (replace with brown, wild, or long grain rice)
Most people, especially women, do not consume enough protein. Lean protein is necessary to ensure you have a balanced diet and to help keep you satiated. They do not raise blood sugar and support weight loss. In addition to lean protein, healthy fats such as flaxseed and nuts should be consumed and have no impact on blood sugar levels. Healthy fats are beneficial for heart health and they also help to increase satiation. It should be noted that healthy fats should be consumed in moderation. One of the best ways to consume healthy fats is to take an Omega-3 supplement.
General Diabetic Diet Guidelines
Here are general guidelines to be followed diabetes patients looking to improve their health and lose weight.
- Space meals and snacks evenly apart to help regulate blood sugar levels and avoid spikes
- Use sugar substitutes instead of sugar
- Avoid sugary drinks. Try to drink unsweetened beverages (water, coffee, tea)
- Read labels!!! Drinks with 0 sugar content are generally okay
- Consume fibrous carbohydrates
- Avoid fruits high in sugar (figs, mangos, cherries, grapes, oranges)
Here are 3 very easy 1200 calorie diabetic diet meal plans to help you lower your blood sugar and lose from 10 – 12 pounds within 1 month. Keep in mind that exercise is critical to lowering blood sugar and will also help to speed your weight loss. So in addition to these plans, get out and move!
If you would like a downloadable pdf file of this meal plan, see below.
1200 Calorie Diabetic Diet Meal Plan #1
Here are the meals for 1200 calorie diabetic diet meal plan #1.
| Breakfast | Snack 1 | Lunch | Dinner | Snack 2 |
| Oatmeal (1/2 cup uncooked oats, 1 cup of almond milk, artificial sweetener) 1/4 cup of blueberries
200 calories |
Spinach Strawberry Smoothie 120 calories |
3 Kale Wraps 300 calories |
Tilapia (Baked or Grilled), small sweet potato, broccoli 450 calories |
Choose from snack from diabetic snack list. |
Here are recipes for this meal plan.
Spinach Strawberry Smoothie
- ½ cup low fat vanilla yogurt
- ½ banana
- 1 cup chopped strawberries
- 2 cups spinach
- 1 cup water
- 1 cup almond milk (if allergic use another cup of water instead)
**Add artificial sweetener to improve taste (Splenda, Stevia, etc.)
Instructions: Mix ingredients in a Vitamix or Ninja Blender.
Kale Wrap
- 3 slices turkey (3 oz.)
- Sliced red onions
- 3 medium kale leaves
- Dijon mustard (1 tsp)
- Cranberry sauce (1 tsp)
- 1 pear cut into 9 slices
Instructions:
Combine cranberry sauce and mustard in a small bowl.
Spread on kale leaves.
Place one slice of turkey on each leaf, 3 pear slices and 1 slice of onion.
Roll each leaf into a wrap.
Cut each wrap in half and enjoy
Recipe: http://www.eatingwell.com/recipe/255768/kale-turkey-wraps/
1200 Calorie Diabetic Dieet Meal Plan #2
Here are the meals for 1200 calorie diabetic diet meal plan #2.
| Breakfast | Snack 1 | Lunch | Dinner | Snack 2 |
| 1 serving of Post Shredded Wheat Cereal w/ 1 cup of almond milk , 1/2 grapefruit
230 calories |
Strawberry Kiwi Kale Smoothie 100 calories |
Salmon Salad Sandwich 300 calories |
6 oz. Chicken Breast (Baked or Grilled), 1 cup cooked brown rice, asparagus 485 calories |
Choose from snack from diabetic snack list |
Here are recipes for this meal plan.
Strawberry Kiwi Kale Smoothie
- 1 ½ cup of Kale
- 2 cups of water
- 1 ½ cups of sliced strawberries
- ½ peeled kiwi
- ¼ cup of low-fat Greek yogurt
- 1 teaspoon of Splenda or artificial sweetener
**Add more artificial sweetener if taste is not acceptable.
Instructions: Mix ingredients in a Vitamix or Ninja Blender.
Salmon Salad Sandwich
- Two 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
- ¼ cup minced red onion
- 2 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon freshly ground pepper
- 4 tblsp reduced-fat cream cheese
- 2 Slices of tomatoes
- 2 Slices Pumpernickel bread
- 1 large romaine lettuce leaf
Instructions:
Combine salmon, lemon juice, olive oil, pepper, and onion in small bowl.
Spread 1 tablespoon cream cheese on each slice of bread.
Spread ½ cup salmon salad over the cream cheese on one slice of bread.
Add tomato slices, lettuce, and second piece of bread.
(Salmon mix should make up to 4 sandwiches)
Recipe: http://www.eatingwell.com/recipe/249997/salmon-salad-sandwich/
1200 Calorie Diabetic Diet Meal Plan #3
Here are the meals for 1200 calorie diabetic diet meal plan #3.
| Breakfast | Snack 1 | Lunch | Dinner | Snack 2 |
| Breakfast burrito, 1/2 grapefruit 240 calories |
Kale Blueberry Smoothie 115 calories |
Grilled chicken salad ( only veggies, romaine lettuce, 1 cup grilled chicken, 2 tbsp vinaigrette dressing) 350 calories |
Turkey chili (1 and 1/2 cups) 400 calories |
Choose from snack from diabetic snack list |
Here are the recipes for 1200 calorie diabetic diet meal plan #3.
Breakfast Burrito
- ¼ medium chopped bell pepper
- 1 tbsp chopped red onion
- 1 large egg
- 2 egg whites
- 2 slices of cooked chopped turkey bacon
- 1 tbsp reduced fat mild shredded cheddar cheese
- 1 Whole wheat low carb tortilla
Instructions:
Cook and chop bacon
Use cooking spray to lightly sauté onions and bell peppers.
Add eggs and egg whites to pan and cook and scramble eggs until done.
Mix eggs and bacon together.
Place egg and bacon mixture onto tortilla.
Top with cheese and roll and close tortilla.
Kale Blueberry Smoothie
- ½ peeled banana
- 1 cup of chopped kale
- ½ cup of frozen blueberries
- 1 cup of water
- 1 pack of Splenda, Stevia, or artificial sweetener
**Add more artificial sweetener if taste is not acceptable.
Instructions: Mix ingredients in a Vitamix or Ninja Blender.
Low Calorie Snacks for Diabetic Diets
If after your meals, you find that you are not completely satisfied, here is a list of low calorie snacks you can eat to help ease hunger. Remember, you are only allowed one of these snacks per day. Consuming more than one snack will put you over the 1200 calorie daily limit.
- Pack of 100 calorie Blue Diamond Almonds
- Ants of a Log (1 Tbsp peanut butter, 2 small celery stalks, a few raisins)
- ½ tablespoon of almond butter on brown rice cake
- Dannon Light & Fit Vanilla Greek Yogurt
- 2 tbsp of hummus w/ baby carrots or celery
- Hard boiled egg
- Mini bag of 100 calorie popcorn
- Nature Valley Fruit & Nut Chewy Trail Mix Bar
A Quick Note on Exercise
I do understand that most people do not enjoy or have a great deal of time to exercise. Exercise is terribly important in regulating and lower your blood glucose and losing weight. While an in-depth exercise regime is great, simply walking will work wonders. Try to start walking for at least 30 minutes daily to add to the effectiveness of this diet. Check out this video below on how you can walk away the pounds.
Get Started Today
To lower your blood sugar, fight diabetes, and lose weight, with this 1200 calorie diabetic meal plan is discipline. Remember, you didn’t get to the point at which you are now, overnight. Therefore, it will take time and hard work to turn your situation around. Give yourself a huge boost with this diet plan. You start down the road today to heal your diabetes or get yourself out of a pre-diabetic situation. Sign up for our newsletter where we share new 1200 calorie diet plans each week.
If you want more healthy diet plans, check this super simple 1200 calorie diet plan here.