1300-1400 Calories Meal Plan | Cornerstones4Care®

Simple Meals, Built Better


Eating is one of life's greatest pleasures, and diabetes doesn't have to change that. Just take a look at all the tasty foods in our diabetes-friendly meal plans! We've put together some simple, everyday meals that you can use to plan a day of balanced, healthy eating. Built with basic healthy eating principles in mind, our meals include a wide variety of choices, like fresh fruit and vegetables, nonfat daily products, whole grains, and lean proteins. Take a look at our meal plans—and ask your diabetes care team what healthy meals might look like for you.



Sample meal plan: 1300-1400 calories (women)

BREAKFAST Carb grams
Breakfast bowl:
1 egg, scrambled 0
½ cup black beans 20
½ avocado, 2.5 oz 6
2 tbsp salsa or pico de gallo <5
Total meal carbs: 26
LUNCH Carb grams
Chicken tacos:
2 corn tortillas (1 oz each) 22
4 oz chicken breast, boneless, skinless 0
½ cup lettuce, green leaf <5
½ cup tomatoes, diced <5
1 tbsp taco sauce <5
1 tbsp sour cream, low-fat <5
Total meal carbs: 22
6 oz yogurt, Greek, plain, nonfat 6
1 small apple (2-¾" diameter) 20
Total meal carbs: 26
DINNER Carb grams
5 oz lean pork 0
½ cup brown rice 23
½ cup peppers and onions, cooked 5
1 cup broccoli, chopped, steamed 12
Total meal carbs: 40
2 cups popcorn, air-popped 12
½ cup baby carrots 6
Total meal carbs: 18
Total daily calories: 1,376 Total daily carbs: 132

This meal plan is an example. Please speak to your health care provider to determine a meal plan that is right for you.

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