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Guide

7-Day Low-GL Meal Plan for Type 2 Diabetes (With Grocery List)

Glyc Dietitian · April 17, 2026

How to use this plan

This meal plan targets a glycemic load under 15 per meal, which keeps the daily total comfortably in the low-to-moderate range. Each day includes breakfast, lunch, dinner, and one snack. The meals use common, affordable ingredients and can be prepped without advanced cooking skills.

This is a framework, not a prescription. Swap meals between days, adjust portions to your calorie needs, and substitute ingredients you do not like. The GL targets will hold as long as the core protein-fat-fibre structure stays similar.

Day 1 — Monday

  • Breakfast: Two scrambled eggs with sauteed spinach and half an avocado (GL ~1)

  • Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, feta, olive oil dressing (GL ~2)

  • Dinner: Baked salmon with roasted broccoli and a small serving of quinoa (GL ~10)

  • Snack: A handful of almonds and a few squares of 85% dark chocolate (GL ~2)

Day 2 — Tuesday

  • Breakfast: Greek yogurt (plain, full-fat) with blueberries and a tablespoon of chia seeds (GL ~5)

  • Lunch: Turkey and avocado lettuce wraps with a side of hummus and carrot sticks (GL ~4)

  • Dinner: Stir-fried tofu with bell peppers, snap peas, and cauliflower rice (GL ~3)

  • Snack: Celery with peanut butter (GL ~1)

Day 3 — Wednesday

  • Breakfast: Steel-cut oats cooked with cinnamon, topped with walnuts and a few slices of strawberry (GL ~8)

  • Lunch: Lentil soup with a side salad (GL ~7)

  • Dinner: Grilled chicken thighs with roasted zucchini and a small sweet potato (GL ~12)

  • Snack: String cheese and a small apple (GL ~6)

Day 4 — Thursday

  • Breakfast: Vegetable omelette — mushrooms, tomatoes, bell pepper — with a slice of sourdough toast (GL ~8)

  • Lunch: Canned tuna mixed with olive oil, lemon, and capers, served over mixed greens (GL ~1)

  • Dinner: Turkey meatballs with marinara sauce and roasted green beans (GL ~5)

  • Snack: Edamame pods, lightly salted (GL ~1)

Day 5 — Friday

  • Breakfast: Two hard-boiled eggs and half an avocado with everything bagel seasoning (GL ~1)

  • Lunch: Chicken and black bean bowl with salsa, lettuce, sour cream — no rice (GL ~8)

  • Dinner: Pan-seared white fish with roasted asparagus and a small serving of basmati rice (GL ~13)

  • Snack: Greek yogurt with a drizzle of olive oil and a pinch of salt (GL ~3)

Day 6 — Saturday

  • Breakfast: Chia seed pudding made with unsweetened almond milk, topped with raspberries (GL ~3)

  • Lunch: Large green salad with grilled shrimp, avocado, and a lemon-olive oil dressing (GL ~2)

  • Dinner: Slow-cooker chicken thighs with cabbage, carrots, and onion (GL ~5)

  • Snack: A small handful of macadamia nuts (GL ~0)

Day 7 — Sunday

  • Breakfast: Frittata with mushrooms, spinach, and goat cheese (GL ~1)

  • Lunch: Leftover slow-cooker chicken over mixed greens with tahini dressing (GL ~3)

  • Dinner: Grilled steak with roasted Brussels sprouts and a small serving of barley (GL ~11)

  • Snack: Cucumber slices with tzatziki (GL ~1)

Consolidated grocery list

Proteins:

  • Eggs (1 dozen)

  • Chicken thighs (boneless, 1.5 lbs)

  • Chicken breasts (1 lb)

  • Salmon fillets (2)

  • White fish fillets (2)

  • Ground turkey (1 lb)

  • Shrimp (0.5 lb)

  • Firm tofu (1 block)

  • Steak (2 portions)

  • Sliced turkey deli meat (0.5 lb)

  • Canned tuna (2 cans)

Dairy and alternatives:

  • Greek yogurt, plain full-fat (large tub)

  • Feta cheese (small block)

  • String cheese (pack of 4)

  • Goat cheese (small log)

  • Sour cream (small container)

  • Unsweetened almond milk (1 carton)

Produce:

  • Avocados (4)

  • Spinach (large bag)

  • Mixed greens (2 large containers)

  • Broccoli (2 heads)

  • Zucchini (3)

  • Bell peppers (4, assorted colours)

  • Snap peas (1 bag)

  • Asparagus (1 bunch)

  • Brussels sprouts (1 lb)

  • Green beans (1 lb)

  • Cabbage (1 small head)

  • Mushrooms (1 container)

  • Cherry tomatoes (1 pint)

  • Cucumber (2)

  • Carrots (1 bag)

  • Celery (1 bunch)

  • Onion (2)

  • Lemon (3)

  • Blueberries (1 pint)

  • Strawberries (1 pint)

  • Raspberries (1 container)

  • Apple (1 small)

Grains and legumes:

  • Quinoa (small bag)

  • Basmati rice (small bag)

  • Barley (small bag)

  • Steel-cut oats (canister)

  • Sourdough bread (1 loaf)

  • Canned black beans (1 can)

  • Dried or canned lentils (1 can or bag)

  • Cauliflower rice (1 frozen bag)

Pantry staples:

  • Olive oil

  • Peanut butter (natural)

  • Chia seeds

  • Almonds

  • Walnuts

  • Macadamia nuts

  • Tahini

  • Hummus (1 container)

  • Marinara sauce (1 jar, no added sugar)

  • Salsa (1 jar)

  • Capers

  • 85% dark chocolate (1 bar)

  • Edamame, frozen (1 bag)

  • Everything bagel seasoning

You can verify the GL of any of these meals by entering the recipe into Glyc. The Show the Math breakdown will confirm the per-ingredient GL contributions and help you make substitutions that fit your preferences.