12-week wellness program

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Eating Well for Diabetes Meal Plan

Eating Well for Diabetes Meal Plan

A diabetes-friendly meal plan that tastes good.

When you have type 2 diabetes, every choice you make to eat or drink is important. And you want a meal plan that not only helps you feel great but tastes great too. This 28-day meal plan—developed for Janssen CarePath by INVOKANA® by EatingWell’s team of Test Kitchen experts and registered dietitians—will help you do the following:

  • Stay within defined calorie and carbohydrate targets
  • Get the nutrients you might be falling short on, such as calcium and fiber
  • Limit saturated fat, sodium and cholesterol
  • Keep your intake of added sugars—honey, molasses, agave nectar, etc., as well as refined white sugar—to a minimum
  • Choose the 28-day meal plan calorie level that's right for you. How much you eat is as important as what you eat. Calculate the right calorie level for you (as described below) then download your plan to get started!

Pick the calorie level that’s right for you, like this:

  1. Estimate how many calories you need each day to stay at the weight you are now by multiplying your current weight by 12. If your goal is to maintain (not lose) weight, skip to Step 3.
  2. If you want to lose weight, subtract 500 calories from the number you calculated in Step 1 to lose about a pound a week. (To lose about two pounds per week, subtract 1,000 calories.) Round up to 1,200 calories if you’ve calculated a smaller number: below that level, it’s hard to get all the nutrients your body needs.
  3. Choose the plan closest to your calorie level: 1,200, 1,500, 1,800, 2,000 or 2,200. If you’re between two levels, take your pick.

Here’s an example:

If your current weight is 210 pounds and your goal is to lose 1 pound per week…

210 (lb.) x12
2,520 (calories) – 500 (calories)

2,020 calories

 2,000-calorie meal plan

This calculation assumes a relatively low level of physical activity, so if you exercise regularly it may underestimate your calorie needs. If you're losing more weight than you'd like with the calorie level you calculated, you might want to bump up to the next-higher one.

By EatingWell.com. © Meredith Corporation.
All rights reserved. Used with permission.
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get your meal plans here

No matter what your health goals are, find a meal plan that works for you. After all, it all starts with a plan.

PDF

1,200-calorie Level Meal Plan

PDF

1,500-calorie Level Meal Plan

PDF

1,800-calorie Level Meal Plan

PDF

2,000-calorie Level Meal Plan

PDF

2,200-calorie Level Meal Plan

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