Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate

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To create meals using the Diabetes Plate: 

• Fill half your plate with non-starchy vegetables (like broccoli, carrots, or spinach) 
• Fill one-quarter with lean protein (like chicken or turkey without the skin)  
• Fill one-quarter with quality carbohydrate foods (like starchy vegetables, whole grains, low-fat dairy, or fruit)

Sample Meals to Try  

Here are some sample meals using the Diabetes Plate to help you get started! You can then use the Diabetes Food Hub Meal Planner  to fit them into your week. Once you have created your free account, you can also save the recipes and drag-and-drop them into your meal plan. 

Main Meals

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Lemon Chicken with Rosemary and Garlic

This perfect weeknight meal features Lemon Chicken with Rosemary and Garlic. Fill half your plate with a double serving of Collard Greens with Yellow Squash and complete your plate with half a roasted sweet potato topped with a little bit of olive oil and chopped herbs.

The Diabetes Plate breakdown: 

• Lean protein: Chicken 
• Non-starchy vegetables: Collards and yellow squash 
• Carbohydrate food: Sweet potato
   

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Easy Beef Chili  

This meal is perfect for lunch or dinner and works great for meal prepping. Easy Beef Chili is topped with a dollop of Greek yogurt and paired with a sweet and savory Kale Apple Slaw and Almost Smooth Salsa. 

 The Diabetes Plate breakdown: 

• Lean protein: Lean ground beef and beans (note that beans are both a source of protein and carbohydrate) 
• Non-starchy vegetables: Kale, tomatoes, onion, and salsa 
• Carbohydrate foods: Apple, beans, and yogurt
   

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Southwest-Style Turkey Meatloaf 

We gave classic meatloaf a healthy makeover with this Southwest-Style Turkey Meatloaf. Pair with simple Mashed Red Potatoes and a Green Salad with Orange, Avocado, and Onion. 

The Diabetes Plate breakdown: 

• Lean protein: Ground turkey 
• Non-starchy vegetables: Salad greens and onion 
• Carbohydrate foods: Potatoes and oranges
   

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Slow-Cooker Ratatouille 

This light, vegetarian meal is perfect for dinner or lunch. Veggie-packed Slow-Cooker Ratatouille gets a protein boost by adding white beans. Complete the plate with a simple Side Greek Salad with Red Wine Vinaigrette. 

The Diabetes Plate breakdown: 

• Lean protein: Beans 
• Non-starchy vegetables: Lettuce, tomato, onion, eggplant, cabbage, and bell pepper 
• Carbohydrate food: Beans 

Breakfast Ideas

Breakfast is typically a smaller meal, and may not include foods from all three parts of the plate. Include at least two food groups in your breakfast, and make sure to include plenty of fiber and protein that will keep you full until lunch time.

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Easy Egg Muffins 

Easy egg muffins are a quick low-carb breakfast option. You can make these ahead of time and store them in your refrigerator or freezer so they can be quickly grabbed on your way out the door during busy mornings. If you’d like more carbs, pair the egg muffin with whole grain toast and remember to add more non-starchy vegetables (sliced tomato, cucumber, roasted broccoli) on your plate. 

The Diabetes Plate breakdown: 

• Lean protein: Eggs 
• Non-starchy vegetable: Spinach 
• Carbohydrate food: Non-fat Greek yogurt
   

Snacks to Try 

If your meal plan includes snacks, choose ones that are high in fiber, protein, and/or healthy fats to keep you feeling satisfied longer. 

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Turkey and Mozzarella Snack Skewers 

This low-carb snack packs protein, dairy, and veggies onto a portable toothpick or skewer. Make a bunch in advance and pack them in storage containers for an easy snack on the go. 

The Diabetes Plate breakdown: 

• Lean protein: Turkey and mozzarella cheese 
• Non-Starchy Vegetable: Cucumber and tomato  
   

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Peanut Butter, Cranberry, and Walnut Apple Slices  

Here’s a simple idea for making fruit more fun! Make this recipe your own by choosing any combination of nut butter, dried fruit, and chopped nuts that you like. 

The Diabetes Plate breakdown: 

• Lean protein: Nut butter and nuts 
• Carbohydrate foods: Dried fruit and apple  

The Diabetes Plate is a great place to start when making healthy meals and snacks. Work with your dietitian or diabetes care and education specialist to find the meal pattern that will work best for what you enjoy and helps you reach your health goals.