There are many websites online that offer free diabetic menus and recipes. However, before you begin searching you should have a general understanding of how to prepare a truly healthy diabetic recipe. This way you are not misled by any websites giving bad advice through their free diabetic menus and recipes.

According to the Mayo Clinic, a diabetes diet is known medically as medical nutritional therapy for diabetes (MNT). MNT is really more of a healthy-eating plan than a diet, since more factors than simple food choices are involved. When eating healthily, a diabetic must also take into consideration their activity levels, medications, portion sizes, and the times they are available to eat daily. For these reasons, making an appointment with a dietitian or a nutritionist is advisable.

A diabetic diet should include:

  • Healthy carbohydrates and fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and low-fat dairy products.
  • Fish such as cod, tuna, and other fish that are low in fat, saturated fat, and cholesterol. Salmon, mackerel, and herring are other heart-healthy fish which are rich in omega-3 fatty acids.
  • Good fats like those found in avocados, almonds, pecans, walnuts, and olives. When cooking, use sunflower oil, olive oil, canola oil, or any other oils which are low in saturated fats andtrans fats.


Free Diabetic Meal Menus


There are many resources out their for free diabetic menus. You can often receive free diabetes menus and recipes by being a member of a support group in your area. You can also ask your health care provider for free diabetic meal recipes and menus. There are even publications you can subscribe to and get recipes and diabetes menus for free. The easiest way to access free diabetic menus and recipes is by using the Internet, however. Here are some websites that provide free diabetic menus:



Free sample diabetic menus can also be found at on the Mayo Clinic’s website,


Free Diabetic Recipes


Blueberry and Almond Pancakes


  • ¾ cup of whole wheat flour
  • ½ cup of white whole wheat flour
  • 2 tsp. of baking soda
  • 1 ½ tsp. of unsweetened applesauce
  • ½ oz. of frozen apple juice concentrate
  • 1 ¼ cup of whole milk
  • 1/8 tsp. of almond extract
  • 3 egg whites
  • ¾ cup fresh blueberries
  • 1tbsp. of crushed almonds
  • ¼ tsp. salt
  • Non-fat cooking spray



In a large bowl, blend all-purpose flour, whole wheat flour, apple juice, baking powder and salt. Take another bowl, and mix the applesauce, mix, almond extract, egg whites, blueberries, and almonds. Now add flour to the batter and blend. Coat a large skillet with cooking spray and place over medium heat. Use a measuring cup and spoon the batter into the skillet for each pancake. When bubbles form on the top, flip the pancake, cooking each side to a golden brown.


Quick Quesadillas


  • Any favorite cheese slice
  • 1 tbsp. of finely chopped red bell pepper
  • 1 tsp. of freshly chopped green onion
  • 1 low-carb 10 in. tortilla



Place the tortilla on a microwavable plate. Top the tortilla with cheese and vegetables and fold in half. Microwave on high for 15 to 20 seconds, or until the cheese melts. Repeat for more servings.