Diabetes meal plan
Nothing is off limits when following the WeightWatchers® diabetes program but if you’re looking for guidance on what to eat, try this 7-day meal plan to help you follow the program.
Use this meal plan as a guide for how much to eat and what to eat so that you get the nutrition you need while keeping your blood sugar levels in check. Our team of nutritionists have designed this meal plan using a daily Points target of 28 and a carbohydrate exchange goal of 9-10 per day.
Use this as a starting point and adapt it to suit your individual needs. In addition to this, we recommend you work with your doctor, diabetes educator or a registered dietitian to find out how many carbs you should aim for each day and at each meal.
For more helpful information and recipes for the diabetes program, head to our diabetes hub.
Day 1 (Meatless Monday)
Breakfast | Breakfast tofu scramble with 2 x 40g slices wholemeal sourdough toast Points: 4 |
Snack 1 | Tip: Pre-prepare these bliss balls and freeze them for a ready-made snack. They can be kept frozen for up to a month. Or use them as a go-to snack on other days throughout the week. Points: 4 |
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Lunch | 2 slices Healthy zucchini slice with a side of ½ cup mixed salad leaves, ½ tomato, ½ cucumber, ½ capsicum, 6 pitted Kalamata olives, 25g reduced fat feta cheese & 1 tbs balsamic vinegar. Tip: Wrap the leftover zucchini slices from the batch and place in the fridge. Enjoy as a perfect lunchbox snack during the week. Points: 8 |
Snack 2 | 1 medium orange & 10 roasted almonds Points: 4 |
Dinner | Sweet potato, spinach and chickpea Buddha bowl Points: 6 |
Snack 3 | 200g 99% fat-free plain Greek yoghurt with ½ cup mixed berries & ½ tsp chia seeds Tip: If preferred, swap chia seeds for sunflower seeds, pepitas or buckwheat kernels. Points: 4 |
Total | Daily Points: 30 |
Day 2
Breakfast | Points: 5 |
Snack 1 | 2 thick brown rice cakes with 1 boiled egg Tip: Add in a few slices of cucumber for a refreshing and crunchy texture. Added bonus - it's a ZeroPoint food! Points: 3 |
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Lunch | Mediterranean tuna salad sandwich Points: 4 |
Snack 2 | 1 large carrot cut into sticks with ⅓ cup low fat tzatziki dip Points: 2 |
Dinner | Beef tacos with guacamole and salsa cruda Tip: Using wholemeal or low GI tortilla wraps is a great alternative to taco shells and will help you stay fuller for longer! You could also substitute beef for a leaner protein, such as chicken or tofu. Make sure to check the Points in your app. Points: 9 |
Snack 3 | 1 x Strawberry and cottage cheese muffin Tip: For a simple ZeroPoint, no added sugar icing, combine ½ tbs 99% fat-free plain yoghurt with ¼ tsp vanilla essence. Dollop on muffin and sprinkle with ½ tsp chia seeds. This adds just 0.83g of carbohydrates. Points: 3 |
Total | Daily Points: 26 |
Day 3
Breakfast | 2 slices Smashed avocado and egg toast with 30g crumbled, reduced fat feta cheese Points: 9 |
Snack 1 | 2 x Chocolate bliss balls Points: 4 |
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Lunch | Turkey, apple and smoked cheddar wrap with a side of 1 cup canned & drained, sliced beetroot & ½ cup rocket Points: 7 |
Snack 2 | 1 cup edamame & 1 medium orange Tip: Add 1 tsp rice wine vinegar and sea salt flakes to edamame for a savoury and tangy punch that’s zero Points! Points: 2 |
Dinner | 1 large (140g) cooked pork medallion or loin steak with ½ cup mashed sweet potato & 1 cup green peas Tip: Pork medallion can be swapped for a lean cut beef steak or skinless chicken breast. Points: 7 |
Snack 3 | 1 x 5 minute chocolate pudding with ½ cup mixed berries Points: 2 |
Total | Daily Points: 31 |
Day 4
Breakfast | Points: 8 |
Snack 1 | 2 thick brown rice cakes with 1 boiled egg Points: 3 |
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Lunch | 2 slices Healthy zucchini slice with a side of Lentil and chickpea salad with goat's cheese Points: 8 |
Snack 2 | 1 medium sliced apple Points: 3 |
Dinner | Chicken and mushroom stroganoff with ¼ cup mashed sweet potato Points: 8 |
Snack 3 | ½ cup lite jelly & 1 medium peach Points: 2 |
Total | Daily Points: 32 |
Day 5 (Fakeaway Friday)
Breakfast | Mushroom and spinach omelette with 1 sliced tomato & 1 x 40g slice wholemeal sourdough Tip: Use any leftover mushrooms from the day before. Points: 4 |
Snack 1 | 200g 99% fat-free plain Greek yoghurt with ½ cup mixed berries Points: 4 |
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Lunch | Rye wrap with smoked salmon and cucumber with a side of Black bean and corn salad with creamy dressing Points: 10 |
Snack 2 | 1 capsicum & 1 cucumber cut into sticks with ⅓ cup low fat tzatziki dip Tip: Tzatziki dip can be swapped for equivalent amount of hummus or 97% fat-free cottage cheese. Points: 2 |
Dinner | Tip: For extra protein add chicken breast or any other lean-meat. For higher Point meals, lean on your rollovers saved throughout the week. Points: 7 |
Snack 3 | 1 x 5 minute chocolate pudding with ½ cup mixed berries Points: 2 |
Total | Daily Points: 29 |
Day 6
Breakfast | Points: 7 |
Snack 1 | 2 thick brown rice cakes with 2 tbs 97% fat-free cottage cheese & 4 slices cucumber Points: 4 |
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Lunch | Asian chicken stir-fry with chilli eggs, ¾ cup cooked soba noodles, ½ cup green peas & 75g corn Tip: If preferred, chicken can be swapped for pork. Make sure to check the Points in the app. Points: 7 |
Snack 2 | ½ cup lite jelly & 1 cup mixed berries Points: 2 |
Dinner | Baked salmon with quinoa, pea and sugar snap pilaf Points: 4 |
Snack 3 | 1 cup air-popped popcorn & 1 medium orange Tip: You can swap orange for a grapefruit for a lower GI alternative. Points: 3 |
Total | Daily Points: 27 |
Day 7 (Sunday roast)
Breakfast | Mushroom and spinach omelette with 1 sliced tomato & 1 x 40g slice wholemeal sourdough Points: 4 |
Snack 1 | 1 medium sliced apple Points: 3 |
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Lunch | Pumpkin soup with 2 x 40g slice wholemeal sourdough toast Points: 4 |
Snack 2 | 200g 99% fat-free plain Greek yoghurt with ½ cup mixed berries Points: 4 |
Dinner | Roast lamb with Mediterranean vegetables & ¼ cup cooked wholemeal couscous Tip: Wholemeal couscous can be swapped for quinoa or brown rice. Points: 7 |
Snack 3 | 1 x Strawberry and cottage cheese muffin Points: 3 |
Total | Daily Points: 25 |
Recipes included in this plan
Breakfast tofu scramble
Victoria's chocolate bliss balls
Healthy zucchini slice
Sweet potato, spinach and chickpea Buddha bowl
Banana berry parfait
Mediterranean tuna salad sandwich
Beef tacos with guacamole and salsa cruda
Strawberry and cottage cheese muffins
Smashed avocado and egg toast
Turkey, apple and smoked cheddar wrap
Vic's 5 minute chocolate puddings
French berry overnight oats
Lentil, chickpea and goat's cheese salad
Chicken and mushroom stroganoff
Mushroom and spinach omelette
Black bean and corn salad with creamy dressing
Cheat's homemade pizza
Banana oat pancakes
Asian chicken stir-fry with chilli eggs
Baked salmon with quinoa, pea and sugar snap pilaf
Pumpkin soup
