A 1,200-calorie diabetic meal plan is a very low-calorie meal plan, but still allows patients and dieters to choose healthy foods they enjoy that will stabilize their blood glucose levels. This diet incorporates 3 meals and 2 snacks; water should serve as the main beverage, but there are several ways to add flavor without calories. Track your calories to ensure your adherence to the plan and find a personal way to motivate yourself.
Breakfast
Boost your metabolism by starting your day with a nutritious and filling breakfast that contains protein, whole grains, fruit and water. Mix ¼ cup of mushrooms, 1 slice each of red and green bell peppers, 1 slice of onion and 1 tbsp. of olives with 2 egg whites to make a flavorful egg white omelet. Toast one slice of 100 percent whole wheat toast and top with 1 tbsp. of sugar-free jam. Have 1 cup of sliced strawberries on the side. Drink a glass or two of iced water with a splash of lemon juice to taste. This meal is filling and flavorful and only costs approximately 260 calories. If you feel like a change, boil the eggs and discard the yolks. Chop the egg whites and mix with the vegetables to create your own kind of breakfast salad. Substitute a grapefruit for the strawberries; it will only cost you 30 additional calories.
Lunch
Lunch should be your heaviest meal of the day because you have more time to burn calories. Keep your lunch menu open since you may never know where your day will take you, but try to incorporate protein, fiber, vegetables, fruits, dairy and water. Try mixing your 2 oz. of left-over roasted chicken from last night's dinner with 2 cups of romaine lettuce, ¼ cup of cucumber, ½ of a small, red tomato, 1/ 8 cup of jalapenos, ¼ cup mushrooms, 1/5 cup of Mexican corn and ¼ cup of black beans for a hearty salad. Top with 2 tbsp. of salsa. You can also have 1 small yeast roll, 1 small banana and a sugar-free pudding cup. This meal is filling and costs you approximately 494 calories. Another option is selecting a 500 calorie pre-prepared frozen meal, which is convenient for people on-the-go, but can be sodium-laden. Don't forget to drink your water -- at least a glass or two with and after this meal if possible.
Dinner
After eating a large lunch and an afternoon snack, scale back on dinner. This can help avoid feeling full at bed time, depending on what time you serve dinner. Also, remember to eat slowly and tune into your body. Eat to tame your hunger, not to make yourself full. Try a cup of turkey chili with 1 small slice of Mexican cornbread. Mix a small side salad containing lettuce, cucumbers, tomatoes and top with lemon juice if you need an additional side. This meal costs approximately 300 calories. For a different approach, toast a small, whole wheat hamburger bun and top with a spicy, oven basked fish fillet, lettuce and tomato. Add 1/3 cup of mashed sweet potatoes topped with cinnamon or nutmeg and a pickle spear to the meal all for approximately 300 calories.
Snacks
Two snacks per day are recommended to keep you energy and metabolism elevated. Think small when snacks come to mind, such as 1 cup of apple slices, 1 sliced cucumber or sugar-free gelatin. You can enjoy these snacks for approximately 50 calories each. Beverages can also be snacks, such as 1/2 cup of fat-free milk. Don't forget your water.
