The Ultimate 7-Days Diabetes Meal Plan: Day 7

By The Captain August 10, 2020

Wellness Captain Diabetes Meal Plan Day 7

Hello there! Looks like we’re at the end of our 7-days diabetes meal plan, so firstly I want to say: congratulations! We made it through a week of delicious meals, new recipes, quick snacks that are time-saving and affordable. If you missed the previous days, you can click here to get started.

I think the best way to end the week is to recap what we’ve all learned during the past 7 days:

  1. Diabetes-friendly meals can be tasty, affordable and easy to cook as well.
  2. Planning ahead gives you piece of mind.
  3. A balanced meal plan prevents unhealthy snacking during the day.
  4. You’re amazing for doing this!

I think the end of this 7-days diabetes meal plan can be a great start for creating healthier habits in general. Since Wellness Captain is dedicating to helping everyone achieve a better lifestyle, I’ll give you a list of useful resources for diabetes and not only at the end of this post.

For now, though, let’s check out what day 7 has in store for us!


The Ultimate Diabetes Meal Plan: Day 7

Breakfast: Blueberry-Pecan Pancakes (source)


  • 1 ½ cup all-purpose flour
  • ½ cup dried blueberries
  • 1/2 cup chopped pecans, toasted
  • 2 tbsp light brown sugar
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • A pinch of salt
  • 2 eggs
  • 2 egg whites
  • 1 ½ cups nonfat buttermilk
  • 2 tablespoons canola oil


  1. Whisk flour, blueberries, pecans, sugar, baking powder, salt and cinnamon in a bowl.
  2. In a different bowl, whisk eggs, egg whites, oil and buttermilk. Add the wet mixture in the center of the dry ingredients bowl and stir until they combine.
  3. Use ¼ batter for each pancake. That’s it!


Snack: one orange


Lunch: Slow-Cooker Vegetable Soup topped with Parmesan cheese (recipe HERE)


Snack: one apple


Dinner: Mushroom-Sauced Pork Chops with brown rice (source)


  • 4 pork loin chops, cut 3/4 inch thick (about 2 pounds)
  • 1 tbsp cooking oil
  • 1 small onion, sliced
  • 2 tbsp quick-cooking tapioca
  • 1 (10 ounce) can reduced-fat condensed cream of mushroom soup
  • ½ cup apple juice
  • 1 ½ tsp Worcestershire sauce
  • 2 tsp snipped fresh thyme or 3/4 teaspoon dried thyme, crushed
  • A pinch of garlic powder
  • 1 cup sliced fresh mushrooms



  1. Trim fat from the chops. Heat oil on medium heat in a large skillet and add the chops. Turn and cook the chops until browned evenly. Place onion in a slow cooker with chops on top.


As I promised, here’s the list of posts I highly recommend you to read in order to improve your lifestyle:

  1. Top 5 Diabetes Friendly Foods, According to a Dietician

  2. 11 Non-Perishable Foods Diabetics Can Safely Consume During This Pandemic

  3. Vegans Live Longer: Myth or Reality?

  4. Eye Health: 6 Effective Tips to Maintain Healthy Vision

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Wellness Captain