Blog · Food and carbs
Low-carb meal ideas for diabetes
Twelve everyday meals that are easy on blood sugar, most under 20 g of carbs, with rough counts for each.
The short version
- Build the plate around protein and vegetables, then add a smaller portion of carbs, ideally ones with fibre.
- Below are 12 everyday meals, most under 20 g of carbs, with rough carb counts.
- If you take insulin or medicines that can cause lows, talk to your care team before cutting carbs.
First, what counts as "low-carb"?
There's no single definition. Some people aim for under 130 g of carbs a day, some go much lower, and many just trade the biggest carb portion at one meal for something lighter. For blood sugar, the easiest win is usually the meal that spikes you most, not your whole diet at once.
The carb counts below are rough estimates for a normal home portion. Brands, recipes and portion sizes change them, so check labels and your own readings.
A simple plate to start from
- Half the plate: vegetables that aren't starchy, like salad, broccoli, peppers, courgette, green beans or cauliflower.
- A quarter: protein, like eggs, chicken, fish, tofu, meat or Greek yogurt.
- A quarter or less: carbs, ideally with fibre, like beans, lentils, whole grains or fruit.
- Some fat: olive oil, avocado, nuts or cheese make it filling.
Breakfast
| Meal | Rough carbs |
|---|---|
| Eggs with spinach and feta. Two eggs scrambled with a handful of spinach and a little feta. | About 3 g |
| Greek yogurt bowl. A small pot of plain Greek yogurt, half a cup of raspberries, a few walnuts. | About 15 g |
| Shakshuka. Two eggs baked in tomato and pepper sauce. Skip the bread or have one small slice. | About 12 g, plus 15 g for a slice of bread |
| Avocado and smoked salmon. Half an avocado, smoked salmon, lemon, cucumber on the side. | About 6 g |
Lunch
| Meal | Rough carbs |
|---|---|
| Chicken and avocado salad. Leaves, grilled chicken, avocado, cherry tomatoes, olive oil and lemon. | About 10 g |
| Burger in a lettuce wrap. A beef or chicken patty, cheese, tomato and pickles, with a side salad. | About 8 g |
| Tuna salad lettuce cups. Tuna, a spoon of mayo or yogurt, celery and herbs. | About 4 g |
| Lentil soup, one bowl. Not low-carb, but the fibre and protein make the rise gentler for many people. | About 25 to 30 g per cup |
Dinner
| Meal | Rough carbs |
|---|---|
| Salmon with roast vegetables. Salmon fillet with broccoli and courgette roasted in olive oil. | About 10 g |
| Chicken stir-fry on cauliflower rice. Watch the sauce: sweet sauces can add 10 g or more per spoon. | About 12 g |
| Steak, mushrooms and green beans. | About 8 g |
| Tofu curry with vegetables. Coconut milk curry with tofu, peppers and spinach. Add a small scoop of rice if you like. | About 12 g, plus 15 g per 1/3 cup of rice |
Snacks under 10 g
- A small handful of almonds (about 6 g)
- Cheese and cucumber slices (about 2 g)
- Two boiled eggs (about 1 g)
- Cucumber and pepper sticks with 2 tablespoons of hummus (about 8 g)
Small swaps that add up
- Swap juice or soda for water, sparkling water or unsweetened tea. A glass of juice can be 25 g of carbs.
- Keep the rice or pasta, but make it a third of the plate instead of half.
- Eat the vegetables and protein first, carbs last. Some people see a smaller rise this way.
- Go for a 10-minute walk after your biggest meal.
See what actually works for you
Two people can eat the same meal and see very different rises. The only way to know is to check: note your reading before the meal and 2 hours after, and compare meals over a week or two. New to counting? Start with our carb counting guide.
T1dApp does the noting for you: snap the meal for its carbs, calories, protein and fat, log your reading 2 hours later, and Meal impact lists which meals spike you and which are gentle, from your own readings.
Snap your meal, see the carbs
T1dApp gives you carbs, calories, protein and fat from a photo, and your likely blood sugar 2 hours later.
Sources
This article is general information, not medical advice. Your targets, doses and diet should be set with your doctor or diabetes care team.