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Grocery shopping when you have diabetes doesn’t have to be complicated or expensive. Simplify meal planning with the Diabetes Plate and try these shopping tips to save on produce and protein foods at the grocery store. 

Fresh Produce 

Non-starchy vegetables fill half the Diabetes Plate, so always try to have plenty of these on hand. Check sales flyers from your local store and see what fresh produce is on sale, then find recipes that use those vegetables. Remember, in-season fresh produce will be cheaper than those not in season. So try swapping out the fruits or vegetables in a recipe to ones that are in season to save.  

Frozen and canned vegetables are also great cost-saving options. Look for frozen vegetables with no added seasonings or sauces—the ingredients should just be the vegetables themselves. For canned vegetables, look for low-sodium or no-salt-added varieties. If you can’t find low-sodium or no-salt-added cans or already have a full salt can at home, rinse the contents with water before adding to your recipe to reduce the sodium level yourself.  

Meats and Other Proteins 

There are two types of protein foods, meat-based (such as chicken, fish, and beef) and plant-based (such as beans, lentils, peas, and tofu). Meat-based proteins are usually the most expensive part of a meal. But adding more plant-based proteins to your dishes can help lower your grocery bill. A fun way to start incorporating more plant-forward meals is by adding themes to your week, such as meatless Mondays. Every Monday, let plant-based proteins be the star of the show, like in these recipes:  

• Tofu and Vegetable Skewers 
• Sweet Potato and Black Bean Soup 
• Spinach Artichoke Stuffed Portobellos  

When shopping for meat-based proteins, check both fresh and frozen options to get the best price.  

If choosing frozen meat, remember that it needs to thaw before cooking. The safest way to thaw meat is in the refrigerator, which can take 24 hours or more depending on the meat’s thickness. Plan ahead to avoid getting stuck with still-frozen meat when you’re ready to cook.  

You may assume that fresh meat is more expensive than frozen, but you can often find great deals or “manager’s specials” on fresh meat, poultry, and fish. Buying in bulk can also lower the price per pound, and you can freeze whatever you’re not going to use in the next few days.  

For frozen and fresh meat, choose products that do not have any added seasoning, breading, or sauces to reduce the sodium, carbohydrate, and fat content for that product. Check the nutrition facts panel and the ingredients as well to see if that food will help support your diabetes management. Ideally, the ingredients will just be the meat itself.  

Other Tips 

• Check the unit price: The unit price is the cost per ounce or pound (or another unit). You can usually find the unit price on the price tag next to the retail price. This will help you compare prices between different sized packages. Larger packages may be more expensive overall, but the cost per ounce (unit price) might be less because you are buying a larger quantity.  
• Buy store brands: Store brands are almost always cheaper than name brand products and the quality is just as good.  
• Get creative with your recipes: Most recipes have a lot of flexibility to swap, remove, or add ingredients. You might be able to swap out the meat-based protein in a recipe for a cheaper plant-based one (such as black beans or plant-based ground meat to replace ground red meat) or use different vegetables depending on what’s on sale or in season.  
• Stick to the basics: Making diabetes-friendly meals doesn’t mean you have to buy expensive specialty foods. Low-cost non-starchy vegetables, lean proteins, whole grains, starchy vegetables, fruits, and low-fat dairy can all be included on a diabetes-friendly plate.  
• Select lean proteins: Choose lean proteins that are boneless and skinless, like fish fillets and chicken. This will reduce the amount of unhealthy trans and saturated fats and calories you consume, as well as cut down on paying for the elements you will throw away, like skin and bones. 

Looking for more mealtime inspiration? 

Here are five easy, budget-friendly dinners to add to your meal plan this week. And they can all be made in one sheet pan or pot for easy clean up! 
 
Sheet Pan Salmon & Asparagus  Here is a perfect weeknight dinner—it comes together in less than 30 minutes and cooks on one sheet pan for easy clean up. Enjoy this meal in early spring when asparagus is in season! 

Sheet Pan Zucchini & Red Pepper “Stir Fry” This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It’s great as is, or you could add some additional flavors by sprinkling with peanuts for crunch, drizzle with hot sauce for pow, or add fresh cilantro for herbal flair. 

Sheet Pan Roasted Turkey & Vegetables Dinner doesn’t get much easier than this! This whole meal comes together in one sheet pan and is ready in less than 30 minutes. It’s a perfect low-carb and veggie-heavy weeknight meal! 

Baked Whitefish Pouch with Seasonal Veggies The pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. The result—lots of savory sauciness in the pouch after cooking with no clean up!  

Budget Friendly Chicken Piccata This budget-friendly classic Italian dish features capers and fresh lemons. Great flavors come together quickly with chicken over a bed of spinach plus whole grain pasta. 

Making healthy food choices is a good strategy for managing diabetes. Start by following the Diabetes Plate and learning which foods will help you reach your blood glucose (blood sugar) targets and nourish your body. Once you discover the foods you like that support your health goals, be sure to keep your kitchen stocked with them to make sticking to a balanced eating plan much easier. There are lots of options available to you, but here are 10 foods to get you started. 

1. Leafy greens (such as spinach, kale, and collard greens) 

Leafy greens are packed with vitamins, minerals, and antioxidants. They’re also low in carbohydrates, making them a great choice for managing blood glucose. For example, one cup of raw spinach contains about 1 gram of carbohydrate, while one cup of kale provides approximately 5 grams of carbohydrates. Include them in salads, wraps, or smoothies for a nutrient boost! 

2. Berries (such as strawberries, blueberries, and raspberries) 

Berries are rich in antioxidants and fiber, which can help support overall health. While they’re lower in natural sugars compared to other fruits, portions matter. For example, 1/2 cup of blueberries contains about 11 grams of carbohydrates. Berries can be a flavorful addition to yogurt, oatmeal, or eaten as a snack. 

3. Legumes (such as lentils, beans, and chickpeas) 

Legumes are high in fiber and protein, which can help keep you feeling full and support blood glucose management. Legumes are considered a carbohydrate food, which you will need to take into account when calculating your carbs for a meal. For instance, 1/2 cup of cooked lentils contains about 20 grams of carbohydrates. Add them to soups, salads, or stews for a hearty, satisfying meal. 

4. Nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds) 

Nuts and seeds provide healthy fats, fiber, and protein, making them a nutrient-dense snack option. Be mindful of portion sizes, as they are calorie-dense. One ounce of almonds (about 23 nuts) contains about 6 grams of carbohydrates. Chia seeds are also a great source of fiber, with one tablespoon containing approximately 5 grams of carbohydrates. 

5. Whole grains (such as quinoa, brown rice, oats, and whole wheat bread) 

Whole grains are high in fiber and may support blood glucose management. To see if a food contains whole grains, check the ingredient list for terms like “100% whole grain” or “whole” before the grain name. A quality carbohydrate, 1/2 cup of cooked quinoa contains about 20 grams. Use whole grains for breakfast, side dishes, or as a base for grain bowls. 

6. Greek yogurt  

Plain low-fat Greek yogurt is an excellent source of protein and probiotics, which can support digestion and gut health. Compared to regular yogurt, Greek yogurt is higher in protein and lower in carbohydrates. For instance, one cup of Greek yogurt contains about 6 grams of carbohydrates, making it a better option for managing blood glucose. Top it with fresh fruit or a sprinkle of nuts for added flavor. 

7. Avocados 

Avocados are rich in healthy fats and fiber, which may help with cholesterol and blood glucose management. Heart health is especially important for people with diabetes, as they are at an increased risk for cardiovascular issues. One-half of an avocado contains about 2 grams of carbohydrates. Add avocado to salads, smoothies, or spread it on whole grain toast for a filling snack. 

8. Lean protein (such as chicken, fish, and tofu) 

Lean protein can help you feel full and may assist in keeping blood glucose levels steady. Keep options like skinless chicken, fish, or tofu in your fridge or freezer for quick meal preparation. For example, 3 ounces of cooked chicken breast contains no grams of carbohydrate, making it an excellent choice to pair with other nutrient-dense foods. 

9. Sweet potatoes 

Sweet potatoes are a fiber-rich source of vitamin A and can be part of a balanced meal when eaten according to the Diabetes Plate (in the carbohydrate section). For example, 1/2 cup of mashed sweet potato contains about 20 grams of carbohydrate. Use them in soups, casseroles, or roasted as a side dish. 

10. Olive oil 

Olive oil is a heart-healthy fat that may help reduce inflammation and support blood glucose management. Use it for cooking, drizzling over salads, or as a base for dips like hummus. While olive oil doesn’t contain carbohydrates, be mindful of portion sizes to manage calories. 

The Takeaway 

Stocking up on these diabetes-friendly foods can help you prepare meals and snacks that align with your health goals. Aim to fill your kitchen with these nutrient-dense staples to simplify meal planning and support your wellbeing! For personalized recommendations that consider your other health concerns (like kidney disease), talk to your health care provider or registered dietician who will help you choose the foods that are best for you.  

Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to include these items to stock your kitchen.