My Grocery List as a Type 1 Diabetic

What’s in My Cart? My Weekly Type 1 Diabetic-Friendly Grocery List + Food Prep Strategy

People often ask me: “What do you usually eat?” or “What do you buy at the supermarket?” So here it is—my typical weekly grocery list that helps me manage my Type 1 diabetes, keep my energy steady, and still enjoy food.

🛒 My Weekly Grocery List

🥦 Veggies (lots of them!)

• Zucchini
• Bell peppers
• Spinach
• Carrots
• Cucumbers
• Tomatoes
• Avocados

🍗 Lean Proteins

• Chicken breast
• Salmon or tuna
• Eggs
• Greek yogurt (unsweetened)
• Tofu (sometimes!)

🥑 Healthy Fats

• Olive oil
• Avocados
• Nuts (almonds, walnuts)
• Nut butter (no added sugar)

🍚 Smart Carbs

• Quinoa
• Brown rice
• Whole grain wraps
• Sweet potatoes
• Lentils

🥤 Snacks That Don’t Spike My Sugar

• Rice cakes with nut butter
• Hard-boiled eggs
• Hummus with veggie sticks
• Cheese sticks
• Berries (in moderation)

🍽️ My Food Prep Strategy

Managing diabetes means staying ahead of hunger and making intentional food choices—especially with a busy schedule. Here’s how I keep it simple:

• Batch cook proteins on Sunday (grilled chicken, baked salmon)
• Chop veggies in advance for quick salads or stir-fries
• Pre-portion snacks so I don’t overeat when I’m tired or low
• Plan 3 flexible meals and mix them up through the week
• Keep 1 or 2 “lazy day” meals ready (omelette, soup, wrap)

Eating with diabetes doesn’t mean boring food or strict diets. It means knowing your body, prepping smart, and building meals that nourish and satisfy.