2000 Calorie Diabetic Daily Meal Plan

For a 2,000 calorie diabetic diet, about half of total calories should come from carbohydrates (the Acceptable Macronutrient Distribution Range, or AMDR, of carbohydrates for healthy Americans is 45 percent to 65 percent of total calories), 25 percent from fat, and 15 percent to 20 percent from protein. These major nutrients should come from a variety of whole foods, such as grains and starches, lean meats and meat substitutes, fruits and vegetables, dairy products and healthy fats.

Grains and Starches

The starches/grains group includes foods such as breads, cereals, pasta and rice. These foods provide carbohydrates, so portion sizes are important. An example of one serving from this group is 1/2 cup cooked hot cereal, 1/2 English muffin, a 1 oz. slice of bread or 1/2 cup of cooked pasta. For a 2,000 calorie meal plan, consume nine servings of these foods throughout the day. For example, you may choose 1 oz. ready-to-eat bran flakes and 1 oz. whole wheat toast for breakfast, a sandwich on two slices wheat bread for lunch with 1 cup of soup (starch), 1 cup of wheat pasta for dinner and six small graham cracker squares as a snack. Beans and starchy vegetables should be included in this group.

Meats and Meat Substitutes

The meats and meat substitutes food group includes beef, poultry, fish, eggs, nuts and seeds. In general, protein foods do not provide carbohydrates. A 2,000 calorie diabetic diet includes about 6 oz. of lean meats daily. For example, one egg is the equivalent of 1 oz. of meat. You may choose an egg for breakfast, 2 oz. turkey on your sandwich for lunch and a 4 oz. hamburger for dinner.

Fruits and Vegetables

Fruits provide as many carbohydrate grams, per serving, as starches. On a 2,000 calorie diet, consume three servings of fruit and 2 cups of non-starchy vegetables daily. Choose whole fruits instead of dried fruits or juices and make sure to spread them throughout the day. You may select one piece of fruit with each meal. Eating a leafy green salad with lunch and 1 cup of cooked carrots with dinner would satisfy the requirement for the vegetable group.

Dairy Products, Fats and Oils

You may consume three 8-oz. cups of non- or low-fat milk or yogurt (no sugar added) daily on a 2,000-calorie diabetic diet. Milk products, except for cheese, provide carbohydrates. Because fruits, starches and milk provide roughly the same number of grams of carbohydrates per serving, you can "trade" or "exchange" among these groups. Although, it is important to note that dairy products offer up more protein than fruits or starches, as well as other important nutrients (such as calcium and vitamin D) essential for health. Fats and oils alone do not provide carbohydrates but are rich in calories and fat. You should limit fats and oils to one serving with meals.

Sweets and Desserts

Sweets and desserts often provide lots of carbohydrates, in the form of simple sugars. Carbohydrate content varies greatly. On a diabetic meal plan you should limit your intake of such foods, as well as sweetened beverages. However, if you do choose to eat a food that provides carbohydrates, such as a brownie, you must make up for that by consuming fewer servings of starch/fruit/milk and fat (depending upon size and amount of carbohydrates and calories in the brownie). Every 15 g of carbohydrates and 5 g of fat counts as one serving of either a starch/fruit/milk and a fat.