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Free Diabetic Meal Planner
Plan Your Day of
Diabetes-Friendly Meals
Build a full day of meals within your carb budget. Add foods to each meal slot, track total carbs, calories and glycemic load — all in one place.
Daily carb budget
g
Total carbs
0 g
of 130 g budget
Calories
0 kcal
estimated
Glycemic load
0
daily total
Foods added
0
items
0 g used
130 g remaining
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Meal tips
Eating well with diabetes
Spread carbs evenly
Dividing your carbs equally across 3 meals avoids spikes. Aim for 30–45g per main meal and 15–20g per snack.
Prioritise fibre
High-fibre foods (vegetables, legumes, whole grains) slow glucose absorption and help keep blood sugar stable.
Add protein to every meal
Protein helps you feel full and slows carbohydrate absorption, reducing post-meal blood sugar spikes.
Eat at regular times
Regular meal timing helps your body anticipate and manage insulin response more effectively throughout the day.
Watch portion sizes
Even healthy foods can raise blood sugar if eaten in large portions. Total grams of carbs matter more than food type alone.
Limit sugary drinks
Sugary drinks cause rapid glucose spikes. Opt for water, herbal tea or sparkling water with lemon instead.
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