Dietary Preferences:

Type: Diabetic diet
Focus: Balanced nutrition, blood sugar management
Dietary restrictions: No specific allergies mentioned, but the plan will be gluten-free and low in added sugars.

Health Goals:

Manage blood sugar levels
Maintain a healthy weight
Improve overall nutrition

Key Principles:

Carbohydrate Counting: Focus on complex carbohydrates, fiber-rich foods, and limited added sugars.
Protein and Healthy Fats: Include lean protein sources and healthy fats to keep you full and satisfied.
Hydration: Drink plenty of water throughout the day.

Weekly Meal Plan:

Monday

Breakfast: Oatmeal with fruits and nuts (300 calories, 40g carbs)
1 cup cooked oatmeal
1/2 cup mixed berries
1 tablespoon almond butter
Lunch: Grilled chicken breast with quinoa and vegetables (400 calories, 30g carbs)
4 oz grilled chicken breast
1/2 cup cooked quinoa
1 cup mixed vegetables (broccoli, carrots, bell peppers)
Dinner: Baked salmon with sweet potato and green beans (500 calories, 40g carbs)
6 oz baked salmon
1 medium sweet potato
1 cup green beans

Tuesday

Breakfast: Greek yogurt with berries and granola (300 calories, 30g carbs)
6 oz Greek yogurt
1/2 cup mixed berries
2 tablespoons gluten-free granola
Lunch: Lentil soup with whole grain bread (450 calories, 60g carbs)
1 cup cooked lentils
1 slice whole grain bread
Dinner: Grilled turkey breast with roasted vegetables and brown rice (500 calories, 40g carbs)
4 oz grilled turkey breast
1 cup roasted vegetables (Brussels sprouts, cauliflower, carrots)
1/2 cup cooked brown rice

Wednesday

Breakfast: Scrambled eggs with spinach and whole grain toast (250 calories, 20g carbs)
2 scrambled eggs
1 cup fresh spinach
1 slice whole grain toast
Lunch: Grilled chicken breast with mixed greens salad and avocado (400 calories, 10g carbs)
4 oz grilled chicken breast
2 cups mixed greens
1/2 avocado
Dinner: Slow-cooked chili with quinoa and vegetables (550 calories, 60g carbs)
1 cup cooked chili
1/2 cup cooked quinoa
1 cup mixed vegetables (bell peppers, onions, tomatoes)

Thursday

Breakfast: Smoothie bowl with almond milk, banana, and almond butter (350 calories, 40g carbs)
1 cup almond milk
1 medium banana
2 tablespoons almond butter
1/2 cup sliced almonds
Lunch: Turkey and avocado wrap with mixed greens (450 calories, 30g carbs)
1 whole grain tortilla
2 oz sliced turkey breast
1/2 avocado
1 cup mixed greens
Dinner: Grilled shrimp with zucchini noodles and cherry tomatoes (300 calories, 10g carbs)
4 oz grilled shrimp
1 cup zucchini noodles
1 cup cherry tomatoes

Friday

Breakfast: Avocado toast with scrambled eggs and cherry tomatoes (300 calories, 20g carbs)
1 slice whole grain bread
2 scrambled eggs
1/2 avocado
1 cup cherry tomatoes
Lunch: Grilled chicken breast with mixed greens and a balsamic vinaigrette dressing (400 calories, 10g carbs)
4 oz grilled chicken breast
2 cups mixed greens
2 tablespoons balsamic vinaigrette dressing
Dinner: Baked chicken breast with roasted sweet potatoes and green beans (500 calories, 40g carbs)
4 oz baked chicken breast
1 medium sweet potato
1 cup green beans

Saturday

Breakfast: Omelette with vegetables and whole grain toast (250 calories, 20g carbs)
2 eggs
1 cup mixed vegetables (bell peppers, onions, mushrooms)
1 slice whole grain toast
Lunch: Grilled chicken Caesar salad (400 calories, 10g carbs)
4 oz grilled chicken breast
2 cups romaine lettuce
1/4 cup Caesar dressing
Dinner: Slow-cooked lentil curry with brown rice (550 calories, 60g carbs)
1 cup cooked lentils
1 cup mixed vegetables (carrots, potatoes, peas)
1/2 cup cooked brown rice

Sunday

Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado (350 calories, 30g carbs)
1 whole grain tortilla
2 scrambled eggs
1/2 cup cooked black beans
1/2 avocado
Lunch: Turkey and cheese sandwich on whole grain bread with a side salad (450 calories, 40g carbs)
2 slices whole grain bread
2 oz sliced turkey breast
1 oz cheddar cheese
2 cups mixed greens
Dinner: Grilled salmon with roasted asparagus and quinoa (500 calories, 40g carbs)
6 oz grilled salmon
1 cup roasted asparagus
1/2 cup cooked quinoa

Snacks:

Fresh fruits and vegetables
Nuts and seeds (almonds, walnuts, chia seeds)
Protein bars (look for sugar-free options)

Tips and Reminders:

Drink at least 8 cups of water per day
Incorporate physical activity, such as walking or jogging, for at least 150 minutes per week
Monitor your blood sugar levels regularly and adjust your diet accordingly

This meal plan provides approximately 1500-1700 calories per day, with a balance of protein, healthy fats, and complex carbohydrates. It's essential to consult with a healthcare professional or registered dietitian to adjust the plan according to your individual needs and health goals.