How to Build Balanced Meals for Diabetes and Blood Sugar Control

Creating a balanced meal for diabetes is a simple yet powerful way to take control of your blood sugars and build habits that support your health every day.

picture of balanced meal in the background with the title how to make balanced meals for diabetes control

When we first started focusing on managing our daughter’s diabetes through diet, the concept of a “balanced plate” became an important part of making this easier for us. It gave us a simple framework to follow, whether we were cooking from scratch or modifying meals we already loved.

The beauty of this method is its flexibility. Plus it works whether you’re in the UK, using the Eatwell Guide, or following US MyPlate recommendations.

We found that by following the principles of building balanced meals not only helps us manage blood sugars better, but it also supports our overall health.

In this article, I’ll explain how to build diabetes-friendly plates, offer practical tips, and even address meals like soups and stews that don’t neatly fit into visual plate guidelines.

Why Balanced Meals Matter for Diabetes

When my daughter was diagnosed with Type 1 diabetes, I found using a balanced plate method to be a great tool to help with meal planning. This is because, for those managing type 1 or type 2 diabetes, a well-balanced meal ensures steadier energy levels and can help avoid blood sugar rollercoasters.

A balanced plate doesn’t just focus on the carbs though. It also ensures a combination of proteins, healthy fats, and fibre-rich foods which all work together to slow the absorption of the glucose from the carbs. It focuses on eating whole foods and using minimally processed ingredients, which you can read more about in the article below:

What Are Balanced Meals?


Balanced meals ensure you get the nutrients you need in the right proportions. For diabetes management, this approach helps stabilise blood sugar and promotes overall health.

At its core, this method follows the principles of a balanced plate, focusing on proportioning the three main food groups to support a healthy and well-rounded diet.

There are 2 main balanced plate guides that I referenced. Both are very similar and they helped create the foundations of how to construct balanced meals:

  • In the UK, we are recommended to follow the NHS Eatwell Guide. This plate method focuses on including plenty of vegetables, starchy foods like potatoes or grains, and lean proteins while limiting sugar and unhealthy fats.
  • In the US, MyPlate divides meals into halves and quarters. Half for vegetables and fruits and the other half split between lean proteins and whole grains.

Both methods share the same overarching aim, which is to have a diet rich in nutrients and fibre, with slow-digesting carbs and healthy fats.

Breaking Down Balanced Meals for Diabetes

To create truly balanced meals, it’s important to understand the role of macronutrients—carbohydrates (including fibre), protein, and fats.

With my plate method, the focus is on incorporating fibre-rich foods as the foundation, along with small amounts of healthy fats since our bodies don’t require as much.

Here’s what worked for us:

infographic for a healthy balanced plate sectioned into proteins, carbohydrates, fibre and fat
  • Fibre-Rich Foods, Half the Plate – Found in vegetables, fruits, and legumes, fibre supports digestion and helps regulate blood sugar levels.
  • Complex Carbohydrates, Quarter of the Plate – Also fibre-rich, these provide sustained energy while minimising blood sugar spikes. Think wholegrains, sweet potatoes and gluten-free options like quinoa.
  • Protein, Quarter of the Plate – Protein stabilises blood sugar and supports muscle repair. It can come from lean meats, fish, eggs, and plant-based sources like tofu and beans
  • Small portions of Healthy fats – Essential for absorbing nutrients and boosting flavour. Healthy fats like olive oil, nuts and avocado will add texture and help slow the digestion of carbs.

This plate method also aligns with general clean eating principles, emphasising whole foods and minimally processed ingredients. It’s a simple way to create well-balanced meals that are both nourishing and diabetes-friendly

Fibre – The Foundation (Half the Plate)

Fibre is crucial for regulating blood sugar levels, improving gut health, and keeping you full. Make fibre-rich foods the foundation of your balanced meals.

High-Fibre Food Examples:

  • Non-starchy vegetables: broccoli, cabbage, spinach, kale, carrots, courgettes.
  • Fruits: berries, apples, oranges.
  • Legumes: lentils, chickpeas, black beans, butter beans, kidney beans etc

Tips for Adding More Fibre:

  • Make your veggies the star of the plate by making them more exciting. You can find plenty of inspiration in my sides and salads section
  • Eat the rainbow by filling half your plate with a variety of colourful vegetables.
  • Choose raw or lightly cooked veggies to retain more fibre.
  • Add legumes to anything with a sauce like soups, stews, and salads for an extra fibre boost.

Roasted Vegetables and quinoa on a serving plate of green salad leaves including butternut squah, radishes, carrots and brussel sprouts with a pesto dressing and another plate and blue cloth in the background
Quinoa Roasted Vegetable Salad

Complex Carbs – The Energy Source (Quarter of the Plate)

Carbohydrates are essential for energy, but not all carbs are equal. Balanced meals include complex carbs, found in whole foods, that are rich in fibre and nutrients and digest slowly. Refined carbs, such as white bread, rice and pasta, are processed to remove fibre and nutrients, leading to quicker digestion and blood sugar spikes.

Examples of Complex Carbs:

  • Whole grains: quinoa, brown rice, spelt, bulgur wheat.
  • Starchy vegetables: sweet potatoes, white potatoes.

Portion Control Tip:

Use your fist as a guide for portioning carbs. Aim for one fist-sized portion per meal.

sriracha rice salad in a bowl
Sriracha Brown Rice Salad

Protein – The Stabiliser (Quarter of the Plate)

Protein slows the absorption of glucose, helping to stabilise blood sugar levels. Every balanced meal should include a lean protein source.

Examples of Lean Proteins:

  • Animal-based: chicken, turkey, fish, eggs.
  • Plant-based: tofu, tempeh, lentils, chickpeas.
  • Dairy: low-fat Greek yoghurt, cottage cheese.

Pro Tip:

For plant-based diets, combine proteins like beans with whole grains to ensure you’re getting complete proteins.

A side-by-side image of lean protein options like chicken, eggs,, salmon and milk

Healthy Fats – The Enhancer (Small Portions)

Healthy fats are essential for absorbing vitamins and adding flavour to meals. They should be consumed in small portions to keep meals balanced.

Sources of Healthy Fats:

  • Nuts and seeds: almonds, walnuts, hazelnuts, chia seeds, flaxseeds.
  • Oils: olive oil, avocado oil, rapeseed oil.
  • Whole foods: avocados, olives.

How to Add Healthy Fats:

examples of healthy fats including half and avocado, olive oil and almonds

Practical Tips for Building Balanced Meals

Creating balanced meals for diabetes doesn’t have to be complicated. Here are some practical ideas to get you started:

1. Visualise Portions Without Measuring

  • Use your hands as guides:
    • Fibre = two open palms for vegetables.
    • Carbohydrates = one fist for carbs.
    • Protein = one palm for protein.
    • Healthy fats = one thumb-sized portion.

Helpful Resource: This guide from the British Foundation of Nutrition is packed full of useful information for being portion-wise.

an infographic showing hands to help with portion size for balanced plate

2. Adapt One-Pot Meals

Not every meal fits neatly onto a plate, especially when you’re making soups, stews, or casseroles. This was something I struggled with at first because it felt impossible to track all the countable ingredients.

Here’s how I adapt them to fit the balanced plate method while making carb counting easier:

  • Focus on Ratios, Not Presentation: Even in a one-pot dish, aim for a balance of non-starchy veg & lean protein, with the carbs on the side.
  • Bulk up the vegetables for fibre: Use ingredients like leafy greens, root vegetables, onions, aubergines, mushrooms and peppers as the base for your dish.
  • Use healthy ingredients for sauces: Opt for tinned tomatoes, organic stock cubes, or homemade vegetable stock to keep your soups and stews wholesome and flavourful.
  • Incorporate herbs, spices, and minimally processed pastes: Add flavour with garlic, ginger, turmeric, paprika, herbs or a spoonful of tomato or curry paste to elevate your dish naturally without added sugars or unhealthy additives.
  • Keep complex carbs separate: Instead of adding wholegrains or potatoes directly into the soup or stew, cook them separately and add them when serving. This allows you to measure portions accurately for carb counting.
  • Add a lean protein: Include options like chicken, lentils, or tofu to help stabilise blood sugar.
  • Finish with healthy fats: Drizzle with olive oil or sprinkle with seeds for added flavour and essential nutrients.
easy fish stew served on a plate with vegetables and roasted baby potatoes
Quick & Easy Paprika Fish and Bean Stew

3. Prep in Advance

  • Cook larger batches of balanced meals like soups or casseroles and freeze portions for busy days.
  • Pre-chop vegetables to save time during the week.

Real-Life Balanced Meal Examples

Sometimes it’s easier to learn by example. Here are a few balanced meal ideas from Whole Hearty Kitchen to inspire your daily menu.

Breakfast

  • Apple Chia Seed Pudding: A creamy yoghurt and chia seed base (healthy fats, fibre and protein) sweetened with fresh apple slices (fibre) and a touch of cinnamon, with an optional sprinkle of nuts for extra crunch (protein and healthy fats).
  • Breakfast Pizza: A fun twist on breakfast with a whole-grain tortilla (carb), topped with eggs (protein), vegetables like spinach and peppers (fibre), and a sprinkle of cheese (protein).

Lunch

  • Spiced Butternut Soup With Greek Yoghurt: A comforting bowl of soup featuring non-starchy vegetables like squash and onions (fibre), and Greek yoghurt (protein), paired with a slice of whole-grain bread (carb).
  • Mediterranean Feta Tuna Salad: A refreshing salad made with leafy greens, cucumbers, and cherry tomatoes (fibre), tossed with tuna and a yoghurt sauce (protein), all finished with olives and a drizzle of olive oil (healthy fats). Serve with your choice of carb.

Dinner

  • Slow Cooker Satay Chicken: Tender chicken (protein) cooked in a rich, peanut butter-based sauce (protein and healthy fat), served with stir-fried vegetables (fibre) and a portion of grains (carb).
  • Vegetarian Baked Gnocchi with Kale and Tomatoes: A comforting dish made with gnocchi (carb), kale, and tomatoes (fibre), topped with a light sprinkle of cheese (protein).

For lots more Balanced Meal Ideas then make sure to check out this post:

Making Balanced Meals Easy for Diabetes Management

Creating a balanced plate for diabetes is about more than just food. It’s about building habits that make managing blood sugar part of daily life. By following the tips and principles in this article, you can create meals that are as nourishing as they are delicious.

Whether you’re crafting a tasty breakfast to fuel your day or enjoying a hearty stew, the key is balance and mindful choices.

Looking for more inspiration then sign up for my free healthy balanced meal plan:

More Helpful Resources to Explore:

The Eatwell Guide – FSA

MyPlate | U.S. Department of Agriculture

Diabetes and Fibre – NHS

What Can I Eat? – American Diabetes Association

Fats and Diabetes – Diabetes UK

Michelle Rorke avatar

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