Diabetes-friendly meals on a budget
Try this simple trick for building balanced meals that will help keep your blood sugar stable. Plus, budget-friendly recipes to put it into practice.
Living with diabetes doesn’t have to stop you from enjoying tasty meals. The diabetes plate method is a simple trick for building balanced meals. You don’t need to count or measure anything. Instead, your plate is your guide to perfect portions.
Here’s how it works:
1. Fill half your plate with non-starchy vegetables. “Starchy” vegetables are veggies that are high in carbohydrates or carbs. They include corn, potatoes, peas and winter squash. “Non-starchy” veggies are lower in carbs, but full of fiber and other nutrients. They include things like:
- Asparagus
- Avocado
- Brussels sprouts
- Broccoli
- Cauliflower
- Cabbage
- Carrots
- Celery
- Cucumber
- Leafy greens like lettuce, kale and spinach
- Okra
- Onions
- Peppers
- Summer squash
- Tomatoes
Filling half your plate with these non-starchy superfoods will help keep carbs and calories in check. Plus, it will make your meal more filling thanks to the high fiber content.
Pro tip: Stock up on frozen veggies. They’re often cheaper than fresh and store for longer. That way you always have some on hand to add to your meals.
Get the most out of your benefits
2. Fill a quarter of your plate with lean protein. Protein is a key part of a healthy meal. It helps slow the rise in blood sugar after a meal. Choose lean proteins like chicken, fish, tofu, eggs or lean beef. Beans are also a good source of protein, but they are high in carbs. So if you choose beans, you may need to cut back on carbs somewhere else on your plate.
3. Fill the last quarter of your plate with carbs. Limiting carbs to one quarter of your plate is an easy way to keep them in check. Sources of carbs include:
- Whole grains like brown rice, pasta and whole-grain bread
- Starchy vegetables like corn, potatoes and peas
- Fruits
- Beans
5 budget-friendly recipes
Ready to fill your plate? Here are five low-cost recipes to put the diabetes plate method into action.
Grilled chicken and vegetable skewers (serves 2)
- 2 boneless, skinless chicken breasts, cut into cubes
- 1 bell pepper, cut into chunks
- 1 zucchini, cut into rounds
- 1 red onion, cut into chunks
- 2 tablespoons olive oil
- 1 teaspoon of your favorite spice or herb blend
- Optional: whole grain pita and yogurt for serving
Heat your grill or pan over medium-high heat. Thread the chicken and vegetables onto skewers. In a small bowl, mix the olive oil and spice or herb blend. Brush the skewers with the oil mixture. Grill the skewers for about 10-12 minutes, turning every couple minutes. Serve with whole grain pita and a dollop of yogurt.
Vegetable stir-fry
(serves 2)
- 1 tablespoon oil
- 3 cups fresh or frozen mixed vegetables (such as carrots, bell peppers, broccoli)
- 2 eggs
- 2 tablespoons teriyaki sauce (look for low-sodium options)
- 1 cup cooked brown rice
- Optional: cooked chicken, tofu or other lean protein
Heat the oil in a large skillet over high heat. Add the mixed vegetables and cook for 5-7 minutes. Move the vegetables to one side of the skillet and crack the eggs into the other side. Stir quickly to scramble, mixing into the vegetables. Stir in the teriyaki sauce and protein, if desired. Serve over cooked brown rice.
Lentil soup
(serves 4)
- 1 tablespoon oil
- 1 onion, chopped
- 2 cups low-sodium broth
- 1 cup dried red lentils
- 1 can diced tomatoes
- 1 teaspoon cumin or other spices
- Salt and pepper to taste
- Optional: Greek yogurt for serving
Heat oil in a large pot over medium-high heat. Add onions and cook for 2-3 minutes. Add broth, lentils, tomatoes and spices. Bring to a boil, then lower heat to a simmer. Cook until lentils are completely soft, about 25 to 30 minutes. Season with salt and pepper. If you prefer a creamy soup, you can blend until smooth. Serve with a dollop of Greek yogurt.
Egg and spinach frittata
(serves 2)
- 1 tablespoon oil
- 1/2 small onion, diced
- 1/2 cup frozen spinach, thawed and drained
- 6 eggs, beaten
- 1/4 cup milk
- Salt and pepper to taste
- 1/4 cup shredded cheddar cheese
- Optional: whole grain toast or fruit for serving
Heat oven to 375°F. Heat oil in an oven-safe skillet over medium-high heat. Add onion and spinach and cook for 2-3 minutes. In a bowl, mix the eggs, milk, salt and pepper. Pour egg mixture over the vegetables in the skillet and stir gently. Top with the cheese, then move the skillet to the oven. Bake for 6-10 minutes, until the eggs are set. Slice and serve with whole- grain toast or a side of fruit.
Black bean and corn salad
(serves 4)
- 1 can black beans, drained and rinsed
- 1 can corn, drained
- 1 cup cherry tomatoes, halved
- 1 small red onion, diced
- 1 handful of cilantro (optional)
- 2 tablespoons lime juice
- 1 tablespoon oil
- Salt and pepper to taste
In a large bowl, combine the black beans, corn, cherry tomatoes, onion and cilantro (if using). Stir in the lime juice, oil, salt and pepper. Serve with grilled chicken breast or fish.
See our sources
Diabetes plate method: American Diabetes Association
More diabetes recipes: Diabetes Food Hub
