With a free diabetes meal planner, you can eat every meal with the comfort that your blood sugar levels will not raise too high and that you will not be gaining too much weight. A free diabetes meal planner is provided here, but there are several sites that you can visit which will provide you with a free diabetes meal planner that you can use day to day. MyDrs.com, EveryDayHealth.com, and DiabeticLivingOnline.com are a few to choose from. You can also find websites which will teach you how to make a diabetes meal planner of your own, these sites include:

  • Diabetes.org
  • NIH.gov
  • MayoClinic.com
  • MealEasy.com
  • QualityHealth.com


Free Diabetes Meal Plan


  • Fruit smoothie
  • Whole-wheat toast
  • Low-sugar plum spread



  • Red lentil soup or bean soup with winter squash
  • Cesar Salad with light dressing
  • Wasa crisp bread or 2 crackers



  • Berry low-fat frozen yogurt



  • Turkey cutlets with peas & spring onions or black bean-salmon stir-fry
  • ½ cup of quick-cooking barley
  • 1 cup of strawberries


Gestational Diabetes Meal Planner


The following is a free diabetes meal planner for gestational diabetes:


  • 2 scrambled eggs
  • 2 whole wheat pieces of toast with 2 tsp. of margarine
  • 1 cup of non-fat milk


Mid-Morning Snack

  • 6 oz. light yogurt or 1 orange



  • Turkey sandwich on whole-wheat bread with 2 tsp. of mayonnaise
  • 1 cup non-fat milk
  • 1 cup of baby carrots with 1 tbsp. of ranch dressing


Mid-Afternoon Snack

  • 1 medium apple, peeled and cored
  • 1 tbsp. peanut butter
  • 1 cup non-fat milk



  • 3 oz. of grilled salmon
  • 1 ½ cups of roasted red potatoes
  • 1 cup of sautéed spinach
  • 1 tsp. olive oil and garlic


Ultimate Diabetes Meal Planner


The Ultimate Diabetes Meal Planner: A Complete System for Eating Healthy with Diabetes has received a 4-star rating from Amazon.com and BarnesandNoble.com. This book by Jaynie F. Higgins and David Groetzinger, “takes the guesswork out of diabetes meal planning and puts everything you need in one amazing collection” states Barnes & Noble. It includes 16 weeks of meal plans and over 300 recipes. It also includes 4 different calorie levels and shopping lists. It is also available to read on the Nook. You can also buy in new or used at Amazon.com. Other websites which carry it include:

  • OverStock.com
  • ShopDiabetes.org
  • Walmart.com
  • Buy.com
  • Books.Google.com