A Food Lover's Guide to Type 2 Diabetes

While there are many factors involved in maintaining your blood sugar, when it comes to food, carbohydrates have the biggest impact. As I was curating dishes for this collection of Type 2 diabetes-friendly recipes, I used nutrition analysis software to look at the macronutrients (especially carbohydrates) in each recipe. In general, I encourage my clients to aim for 30 to 45 grams carbs and at least 14 to 21 grams protein in a meal. The weeknight dinner ideas range from 7.5 grams to 46 grams carbs per serving and 10 grams to 36 grams protein per serving. All of the breakfast options on this list are in the 10 to 44 grams carbs per serving and 9 to 29 grams protein per serving range. The sweets are in the 26 grams to 33 grams carbs per serving range. Besides carbs and protein, I also curated the recipes based upon the amount of fat and accounted for those that had more fiber; when the fat is a little higher, as is the case for some special occasion and celebratory cookout meals, consider enjoying a smaller serving and balancing the meal with more vegetables. And be sure to talk to your care provider about whether these guidelines and recipes are right for you.—Vandana Sheth, RDN, CDCES, FAND

Diabetes-Friendly Weeknight Dinner Ideas

Spring Sheet-Pan Salmon Dinner

Roasting a halved lemon on the sheet pan along with artichoke hearts and leeks for this quick salmon dinner softens the pucker of the juice to use in a sauce for drizzling.

Tomato and Cannellini Bean Soup

You can make this cozy soup a few days ahead—just add the chard at the last minute.

Chicken Meatballs With Whipped Tahini and Arugula

Sumac, lemon, mint, and sesame give an upgrade to humble ground chicken in this chicken meatballs recipe.

White Chicken Chili

This creamy white chicken chili with beans and corn is a quick one-pot meal. Add avocado, cilantro, and tortilla chips and you have a crowd-pleasing dinner.

Slow-Roasted Char With Fennel Salad

Slow-roasting is the most foolproof way to get perfectly cooked salmon or char on the table tonight.

Winter Salad Hummus Bowls

Massage kale and brussels sprouts in a sweet, tangy dressing, then serve it with creamy hummus and jammy eggs.

12-Minute Saucy Chicken Breasts

Three tricks for flawless weeknight chicken: remove the bones from a skin-on breast, weight it down for faster cooking and crisper skin, and toss some lime halves into the hot pan for an instant smoky, tangy sauce.

10-Minute Shrimp Dinner With Green Beans

This quick dinner can even be made a day ahead.

Grilled Pork Tenderloin and Asparagus With Mustard-Herb Sauce

A sauce of Dijon mustard and fresh parsley brings new life to the classic grilled pork tenderloin. Throw some asparagus on the grill and you have a whole meal.

Sheet-Pan Chicken with Tomatoes and Mozzarella

Call it "Pizza Chicken" and the whole family will love this fresh take on those classic Italian-American flavors.

Recipes & Menus

Lentil Soup With Coconut and Cloves

With a no-frills ingredient list and a cook time that comes in under an hour, this spiced coconut lentil soup is simple and unfailingly forgiving.

Recipes & Menus

Pork Meatballs and Cucumber Salad

Recipes & Menus

Freeform Chicken Meatballs

Vegan Chili

This plant-based chili is flavored with lots of spice and both fresh tomatoes and tomato sauce—and it gets extra heft from a bit of bulgur.

Chicken Cobb Salad

This main-dish salad is a guaranteed hit.

Cream of Asparagus Soup

This classic French soup is ready in an hour, but you can also stash it in your fridge for two days before serving.

Salmon Patties With Dill Sauce

These light, gluten-free salmon patties are quick to make and highly adaptable.

Diabetes-Friendly Breakfast & Brunch Ideas

Mushroom and Kale Breakfast Skillet

Feed a crowd with this veggie-packed egg skillet.

Cowboy Breakfast Casserole With Sausage and Spinach

Assemble this easy sausage, egg, and cheese casserole at night, then put it in the oven (straight from the fridge) the next morning for a quick and low-stress brunch.

Greens and Grains Scramble

Think of this recipe as more as a template rather than a hard-and-fast approach. Any leafy greens and most grains will work.

Spanish Frittata With Herby Yogurt and Greens

This recipe calls for potatoes, but it would be just as good with any leftover cooked veggies.

Lentils with Cucumbers, Chard, and Poached Egg

Start your weekend mornings right with this healthier, more delicious breakfast bowl.

Dinner Party-Worthy Mains and Sides

Chicken Piccata

Slices of chicken get dredged in seasoned flour, sautéed in butter, and smothered in a tangy lemon-butter pan sauce that’s studded with salty capers.

Roasted Carrots and Parsnips With Citrus Butter

This recipe includes a little citrusy butter melted over the vegetables once they are out of the oven.

Green Beans Amandine

This classic dish deserves a revival.

Yogurt and Spice Roasted Salmon

Cube your salmon and roast it at high heat for a perfectly charred exterior and tender, flaky interior. The creamy marinade in this recipe brings flavor, while also keeping the salmon moist.