Meals & Inspiration for Type 2 Diabetes
Work with your healthcare team to develop a personalized meal plan, then check out our meal inspiration pages. You’ll find great ideas, delicious products, easy recipes, and helpful tools to make your meal planning and shopping easier!
A few examples for each food category
- Non-Starchy Veggies: asparagus, beets, broccoli, Brussels sprouts, carrots, cauliflower, celery, cucumber, eggplant, jicama, leafy greens, onions, mushrooms, radishes, and tomatoes
- Protein Foods: seafood, poultry, meat, eggs, cheese, nuts, seeds, beans, and lentils*
- Grains** or Starchy Veggies: bread, cereal, corn, pasta, peas, potatoes, oats, rice, quinoa, corn, and winter squash
- Fruit: apples, berries, cherries, grapes, peaches, and oranges
- Milk: reduced-fat, low-fat, and fat-free milk
- Yogurt: Greek or plain low-fat or fat-free yogurt
*Beans and lentils are sometimes counted as starchy vegetables. Refer to the FAQ “Are beans and lentils starchy veggies or protein foods?” for more information.
**Choose whole grains more often than refined grains.
Breakfast
Meal Inspiration
non-starchy veggies, protein, whole grains
Avocado Toast paired with Flavor Bomb Tomatoes
plus Flavor Bomb Tomatoes
non-starchy veggies, protein, whole grains, fruit
Eggs with Spinach & Carrots paired with Fresh Cantaloupe
plus Fresh Cantaloupe
protein, whole grains, fruit
Organic Multigrain Waffles with Almond Butter & Strawberries
protein, whole grains, fruit
Organic Instant Oatmeal with Blueberries & Shelled Walnuts
non-starchy veggies, protein, fruit
Organic Eggs, Sausage, Peppers & Onions with a side of Grapes
protein, whole grains, fruit
Simple Scrambled Eggs with Whole Wheat English Muffins & Bananas
plus Whole Wheat English Muffins
and Bananas
fruit, whole grains, protein
Red Rooster Smoothie with Organic Sprouted Multigrain Sandwich Bread & Just Almonds Smooth Almond Butter
Lunch
Meal Inspiration
non-starchy veggies, protein, grains
Cauliflower Crust Veggie Pizza with Arugula Salad
non-starchy veggies, protein, grains
Margherita Panini with Kale & Mushroom Soup
non-starchy veggies, protein, whole grains
Mushroom Soup with Whole Wheat Baked Crackers and Baby Spinach Salad with Beets, Feta, & Walnuts
non-starchy veggies, protein, whole grains
Turkey on 1/2 Organic Whole Wheat Pita Bread with Carrots, Mini Peppers & Hummus
Dinner
Meal Inspiration
non-starchy veggies, protein, grains
Chicken Parmesan with Broccoli & Zucchini Noodles
non-starchy veggies, protein, whole grains
Pan-Seared Chili Garlic Fish with Szechuan Sauce
plus Red Quinoa
non-starchy & starchy veggies, protein, whole grains, fruit
Kung Pao Beef Stir Fry served with Brown Rice & Clementines
plus Instant Brown Rice
and Clementines
non-starchy & starchy veggies, protein
Horseradish Crusted Salmon with Asparagus & Diced Sweet Potatoes
non-starchy veggies, protein, whole grains
Black Pepper Cod with Yu Choy & Mushrooms with Organic Brown Rice
non-starchy veggies, protein, whole grains
Roasted Rosemary Chicken with Steamable Rice, Green Beans & Carrots
protein, non-starchy veggies, starchy veggies
Grilled Jerk Chicken with Grilled Asparagus and Grilled Corn on the Cob
protein, starchy veggies, non-starchy veggies
Roasted Turkey Thighs with Roasted Butternut Squash & Simple Sauteed Greens
protein, starchy veggies, non-starchy veggies
Easy Turkey Tacos with Tomato, Avocado & Mexican Black Beans
plus Tomatoes On-The-Vine
and Avocados
and Mexican Black Beans