Vegan menu for diabetics based on the recommendations of the American Diabetes Association

The vegan menu for diabetics is designed to provide a balance of proteins, carbohydrates, fats, vitamins and minerals based on the principles of diabetic nutrition. Each person with diabetes has their own individual energy and nutritional needs, so please check with your pediatrician or family doctor to make sure our suggestions are right for you. The menu is designed for young people and the elderly. It is not intended for children or seriously ill people.

The menu was written based on the American Diabetes Association’s meal planning guidelines. Since carbohydrates are nutrients that diabetics must carefully control, the menu is designed to maintain the proper amount of carbohydrates in your diet.

Carbohydrates, proteins and fats are the three main nutrients found in the foods we eat, but carbohydrates have the biggest impact on blood sugar levels. Because the control of blood sugar is the number one goal in the treatment of diabetes. By controlling our carbohydrate intake, we are moving towards this goal. This does not mean that carbohydrates should be eliminated; rather, you should plan your meals and snacks to ensure they provide the optimal amount of carbohydrates.

Carbohydrates are mainly found in starches, fruits and milk. One serving provides 15 g of carbohydrates. For example, for breakfast, you can afford to eat three servings of carbs, or 45 grams of carbs. Three servings can be divided between different foods, perhaps it will be porridge, potatoes and one piece of fruit. For a snack, you can afford two servings of carbohydrates, or 30 grams. In this case, milk and a bun are suitable. Just remember that starches, fruits, and milk provide carbs, and one serving of carbs provides 15 grams.

Vegetables, proteins, and fats tend to provide few carbohydrates but are good sources of other important nutrients, namely vitamins and minerals. In general, vegetables contain only a few grams of carbohydrates (5 grams per serving) and can be used extensively in a diabetic diet. In some cases, they are not included in the carbohydrate count. However, your doctor may recommend that you include counting vegetable carbohydrates in your meal planning. Also, if you eat a very large amount of vegetables (several cups), they should be counted as carbohydrate portions. Starchy vegetables – corn, peas, beans, potatoes, sweet potatoes, and pumpkin – should be regarded as carbohydrate-containing. They are considered starches and contain 15 grams of carbs per serving. Proteins and fats are an important part of any diet and actually pair well with carbohydrates to help stabilize blood sugar levels.

Digesting all this information can be difficult! Feel free to contact the American Diabetes Association in person or visit them online at The American Dietetic Association also provides helpful information about meal planning for diabetes. Visit

You will notice that the menus are made up of six small meals a day. Food, in this case, is better at stabilizing blood sugar levels, providing a constant supply of energy and helping you feel good.

If you need to eat fewer calories than the menu suggests, cut back on starchy foods (pasta, potatoes, popcorn, etc.) first. One serving of starch is equivalent to one slice of bread or 1/2 cup of cooked pasta and is about 80 calories. However, before changing your dietary pattern, be sure to consult your nutritionist or health professional.

To reduce your intake of saturated fat, read labels. Palm oil, coconut oil, tropical oils, and hydrogenated vegetable fats are all sources of saturated fat and should be avoided if possible.

It takes a lot of effort to live well with diabetes. Fighting this disease is, of course, very difficult, but you can live a long, healthy life, and it will be worth it!



Breakfast: 1/2 cup sliced ​​melon 2 slices bread 1/4 cup sliced ​​peaches or apricots 4 oz fortified soy milk

Snack: 1/2 cup fresh grapes 6 low-fat crackers Soda water

Lunch: 1 cup barley mushroom soup 2 ounces smoked seitan 1/2 cup green beans 2 teaspoons sesame seeds 2 tablespoons low fat lettuce 8 ounces fortified soy milk

Snack: 1/2 cup chocolate drink

Dinner: 1 cup chili lentils 1/4 cup textured vegetable protein 1/3 cup white rice 1/2 cup steamed or roasted carrots 1/2 cup fresh pineapple slices

Evening snack: 1/2 cup bagels 8 oz fortified soy milk


Breakfast: 1/3 cup cranberry juice 3/4 cup cooked oatmeal with 1/2 banana and 1 teaspoon vegan margarine 8 oz fortified soy milk

Snack: 3 cups low-fat popcorn 2 teaspoons nutritional yeast 1/2 cup orange juice

Lunch: pita bread stuffed with 2 oz soy meat salad, radishes, and cucumbers 1 cup shredded cabbage with 1-1/2 tablespoons vegan mayonnaise 8 oz fortified soy milk

Snack: fruit salad with 8 oz soy milk, 2 oz tofu, and 1/2 cup frozen or fresh berries mixed with ginger juice

Dinner: Baked eggplant (1/2 cup) with 1/4 cup tomato sauce 1/2 cup black beans with 1/3 cup brown rice One medium baked apple

Evening snack: 2 tablespoons peanut butter and 6 crackers


Breakfast: 1/2 cup orange wedges Wheat toast with 2 tablespoons peanut butter 8 oz fortified soy milk

Afternoon snack: 5 vanilla wafers 1/2 cup apricot nectar

Lunch: 1-1/2 cups spinach with 1 tablespoon chopped berries, 6 almonds, and fat-free salad dressing 1/2 cup beans with tortilla and salsa 8 ounces fortified soy milk

Snack: 1/2 cup soy ice cream

Dinner: 1/2 cup boiled broccoli with 1/4 cup red pepper 1 cup potatoes with 1/2 teaspoon curry powder and 2 tablespoons vegan sour cream 1 tofu hot dog or 1 ounce vegan sausage

Evening snack: 3 crackers with 2 tablespoons nut butter 8 oz fortified soy milk


Breakfast: 1/2 cup apricot nectar 1 English muffin with 1 teaspoon vegan margarine and 1-1/2 oz soy cheese 1/2 cup salsa 8 oz fortified soy milk

Snack: 1/2 cup fat-free tortilla or stuffed pita bread 1/2 cup carrot juice

Lunch: 1 cup vegetable and bean soup 1/4 bagel with 2 teaspoons soy cream cheese 1/4 bagel with 1 tablespoon nut butter 8 ounces fortified soy milk

Snack: creamy and tomato smoothie with 1 cup tomato juice and 1/2 cup tofu

Dinner: 6 oz soy steak 1/2 cup stewed beetroot 1/2 cup baked or steamed sweet potato with 2 tablespoons canned pineapple chunk 1/2 cup baked tofu

Evening snack: 1 medium pear or apple 8 oz fortified soy milk


Breakfast: 1/4 cup cranberry-apple juice with 1 cup cereal, 1/4 cup peaches, and 1 teaspoon vegan margarine 8 ounces fortified soy milk

Snack: 1/2 cup vegetable juice 1 cup toast or crackers

Lunch: tortilla with 1/2 cup vegetables 1-1/2 tablespoons vegan mayonnaise 1-1/2 oz vegan cheese 6 strips of soy bacon 8 oz fortified soy milk

Snack: 1/2 cup veggie chips 1/2 cup defatted roasted beans mixed with salsa

Dinner: 8 ounces baked tofu with 1/4 cup tomato sauce 1/2 cup steamed spinach and onions 1 roll with 1 teaspoon vegan margarine 1/2 cup grapes

Evening snack: 3 cups low-fat popcorn 2 teaspoons of nutritional yeast 8 oz fortified soy milk


Breakfast: 1/2 cup cereal with 1/2 cup sliced ​​banana 1 slice of toast with 1 teaspoon vegan margarine 8 oz fortified soy milk

Snack: 1 medium fresh apple or pear 2 breadsticks

Lunch: 2 veggie burgers on 1/2 whole wheat bun Tomato and shredded carrot salad Cucumber 8 oz fortified soy milk

Snack: 1/2 cup vanilla pudding sugar with 2 tablespoons pistachios or pecans

Dinner: 1 cup mushroom sauce pasta (Use 1/2 cup soy milk, 1/4 cup mushrooms and 1 teaspoon garlic, 2 cubes of tofu can be added.) 1/2 cup braised kale or chard 1 cup berries 4 oz enriched soy milk

Evening snack: 2 tablespoons nut butter with 3 gingerbread cookies


Breakfast: 1 cup melon slices or mango tacos: 2 tortillas with 2 teaspoons vegan margarine and 1/2 cup salsa 8 oz fortified soy milk

Snack: 1/2 cup sliced ​​pineapple 1/4 cup fat-free muesli

Lunch: 1 cup tofu with chopped vegetables 1/2 English muffin 1 medium ear corn 1 teaspoon vegan margarine 8 oz fortified soy milk

Afternoon snack: 1/2 cup red beans with chili 2 oz tofu

Dinner: 1 serving of corn and potato soup with 1/2 cup tofu 1/2 cup chopped tomato

Evening snack: 1/2 cup soy ice cream with 2 tablespoons muesli


Breakfast: 1/2 cup red grapefruit 1 apple with raisins 8 oz fortified soy milk

Afternoon snack: 1 small baked apple with 3 teaspoons of muesli

Lunch: 1 cup steamed broccoli, red peppers and cauliflower 1/2 cup black beans and 1/4 cup textured vegetable protein 1/3 cup rice or barley 1/2 cup spinach with 1/4 cup raspberries 8 oz enriched soy milk

Afternoon snack: Waldorf salad (3/4 cup chopped apples, 1/4 cup celery, 1 tablespoon walnuts, 1-1/2 tablespoons vegan mayonnaise)

Dinner: 2 slices veggie pizza Chopped lettuce leaves 1 cup chopped kiwi and raspberries

Evening snack: 1/2 cup crackers 8 oz fortified soy milk

Free products

Some foods are so low in calories and fat that they are considered “free”. You can add them to your diet. Here is a list of some of the products that are considered “free”:

Carbonated water (with lemon or lime pressure) Unsweetened cocoa powder (may add 1 tablespoon to porridge or soy milk) Unsweetened fresh or frozen cranberries and rhubarb (they can be added to fat-free salad dressings, rice, barley, couscous, or fresh salads) Mustard, horseradish, ketchup (1 tablespoon), vinegar Unsweetened pickled vegetables, including okra, cucumbers, carrots, cauliflower, etc.

Low Fat Low Calorie Salad Dressings

1 cup raw vegetables: Cabbage, celery, cucumbers, green onions, garlic, hot and chilli peppers, mushrooms, radishes, pumpkin (You can make an “extra” salad by combining these vegetables with a little vinegar or a low-fat dressing.)

Green vegetables: up to 4 cups of chicory, spinach, kale, chard, mustard, and beet greens per day.  


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