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A diabetic meal plan the whole family can eat
Seven dinners with little or no added sugar, and protein, fibre and vegetables on every plate, so the carbs never come alone. They’re ordinary family dinners, so nobody eats from a separate pot.
Free on iPhone, Android and the web.
A week of diabetes-friendly dinners
MondaySpinach Quiche with an Oat Crust
A cozy French-style quiche with garlicky spinach and a crisp, tender oat crust. It’s lovely warm, with a softly set egg filling.
TuesdayCaribbean Chicken and Plantain Stew
Tender chicken simmers with sweet plantain, carrot, thyme and turmeric in a cozy, gently bright stew. Lime adds a fresh finish to every bowl.
WednesdayBlack Bean Tacos with Avocado and Corn
Warm black beans and sweet corn tuck into toasted corn tortillas with crunchy cabbage, creamy avocado, and a bright squeeze of lime.
ThursdayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
FridayItalian Turkey-Stuffed Zucchini Boats
Tender zucchini boats hold savory turkey, fresh basil and parsley, with fragrant ginger. A familiar Italian-style filling makes an easy, scoopable family dinner.
Kids’ plate: Turkey-stuffed zucchini boats
SaturdaySweet Potato and Black Bean Bowls
Tender sweet potato, creamy black beans and sweet corn make a cozy, colorful bowl, finished with fresh cilantro and parsley.
Kids’ plate: Sweet Potato and Black Bean Bowls
SundayCod Fish Fingers with Apple-Herb Dip
Tender skillet-cooked cod fingers and soft vegetables pair with a gently sweet, fresh-herb apple dip—a familiar supper made for dipping.
Kids’ plate: Fish fingers and dip
What Gluten watches for: added sugar, sweet sauces and glazes, juice, and big portions of white rice, bread or pasta on their own.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
You have type 2 diabetes and the kids want pasta. Everyone has the same chicken and vegetables, and your plate gets a smaller scoop of pasta and more salad.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersDiabetic meal plan questions
What should a diabetic dinner look like?
A common guide is the plate method: half the plate vegetables, a quarter protein and a quarter carbs, ideally ones with fibre like beans, brown rice or potatoes in their skins. Your care team can tell you what targets are right for you.
Are these recipes low-carb?
Not strictly. They keep added sugar low and pair carbs with protein and fibre. If you eat low-carb or keto, add it to your profile and Gluten plans for that.
Can the rest of the family eat the same dinner?
Yes. These are everyday family dinners. A child who needs more energy gets an extra side of rice or bread as their swap.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
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