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7-Day Diabetic Meal Plan

If you have diabetes, meal planning doesn’t have to be a chore. We do the heavy lifting for you with three dishes per day for a week. All you need to do is add sides, drinks and snacks and your plan is done!

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Day 1 Breakfast: Sausage-Egg Burritos

My husband and I try to eat healthy, but finding new meals for breakfast is a challenge. By adding tomatoes, spinach and garlic to traditional eggs and egg whites, we can have a dish that is both light and satisfying.—Wendy G. Ball, Battle Creek, Michigan.

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Day 1 Lunch: Chicken Tzatziki Cucumber Boats

I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland
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Day 1 Dinner: Chipotle Shredded Beef

This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
4 / 21
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Day 2 Breakfast: Whole Wheat Pecan Waffles

We bought a new waffle maker, and a recipe came along with it. We finally tried it, and after a few changes to suit our tastes, these delicious waffles were the result. —Sarah Morris, Joplin, Missouri
5 / 21

Day 2 Lunch: Asian Lettuce Wraps

This recipe is as tasty as the lettuce wraps found in national restaurants, but it's healthier! — Linda Rowley, Richardson, Texas
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Day 2 Dinner: Pan-Roasted Chicken and Vegetables

This one-dish roast chicken with vegetables tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
7 / 21
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Day 3 Breakfast: Rhubarb Compote with Yogurt & Almonds

My Grandma Dot used to make rhubarb compote and always had some in the freezer when I came to visit. This breakfast is a tribute to her. No two stalks of rhubarb are exactly alike, so make sure to taste the compote before you chill it. It should be tart, but sometimes it needs a little extra sugar. —Michael Hoffman, Brooklyn, New York
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Day 3 Lunch: Best Lasagna Soup

All the traditional flavors of lasagna come together in this heartwarming meal-in-a-bowl with this lasagna soup recipe. —Sheryl Olenick, Demarest, New Jersey
9 / 21
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Day 3 Dinner: Sausage Zucchini Skillet

I began serving a version of this dish as a side with grilled salmon. I added sausage and rice—or noodles—to make a complete meal-in-one. —Debby Abel, Flat Rock, North Carolina
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Day 4 Breakfast: Overnight Maple Oatmeal

I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania
11 / 21
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Day 4 Lunch: Herbed Tuna and White Bean Salad

This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
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Day 4 Dinner: Grilled Chicken with Black Bean Salsa

Black bean salsa with mango gives this dish a Mexican taste without too much heat. I like to slice the chicken and serve it over a long grain and wild rice mix. —Terri Clouse, Connoquenessing, Pennsylvania
13 / 21
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Day 5 Breakfast: Poached Eggs with Tarragon Asparagus

I adapted this recipe from a dish I had in Napa Valley. I decided to add toasted bread crumbs as a garnish. The result was a breakfast option that everyone loves.—Jennifer Tidwell, Fair Oaks, California.
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Day 5 Lunch: Open-Faced Roast Beef Sandwiches

Arugula brings the zing in this recipe for eight "half" sandwiches. I serve four people because most who taste them want another. — Mary Price, Youngstown, Ohio
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Day 5 Dinner: Pork Chops & Mushrooms

My mother-in-law gave me this recipe years ago, and I have used it ever since. My family loves the sweetness with a little kick.—Hilary Rigo, Wickenburg, Arizona
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Day 6 Breakfast: Savory Apple-Chicken Sausage

These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado
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Day 6 Lunch: Couscous Meatball Soup

This soup will warm you up and takes just 25 minutes of prep time, making it a perfect weeknight meal. —Jonathan Pace, San Francisco, California
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Day 6 Dinner: Fiery Stuffed Poblanos

I love southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how these stuffed peppers were born. —Amber Massey, Coppell, Texas
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Day 7 Breakfast: Lemon Chia Seed Parfaits

These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota
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Day 7 Lunch: Turkey & Apricot Wraps

For these everyday wraps, I combined the traditional southern appetizer of jam and cream cheese on crackers with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
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Day 7 Dinner: Lemon-Lime Salmon with Veggie Saute

A fresh squeeze of lemon juice brightens so many flavors—acid is one of the most important influencers in how a dish tastes. If one acid is good, two is stronger: Add lemon and lime juice when you bake salmon, cooking the supporting cast of vegetables separately until crisp-tender. —Brian Hill, West Hollywood, California

Peggy Woodward, RDN
Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has more than 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.

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