Meal Plan for Diabetics: Here’s a 7-Day Guide on What You Can Prepare

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Needing a Meal Plan for Diabetics? Check the List Below

MEAL PLAN FOR DIABETICS – Here is a 7-day guide on the meals that you can prepare for someone who has diabetes.

Many people have diabetics. Undeniably, it is quite challenging to prepare a meal plan for diabetics. You have to avoid several foods in the pursuit to keep the glucose level healthy and normal.

Meal Plan for Diabetics
Photo Credit: Children’s Health

Based on an article on Medical News Today, not only the sugar but as well as the calorie and carbohydrates counts are essential in preparing a meal plan for diabetics. Here is a 7-day guide that you may follow:

1,200 Calorie Plan per Day

Monday

BreakfastLunchSnacksDinner
One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange.
Total carbs: 39		Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa.
Total carbs: 30		Twenty 1-gram baby carrots with 2 tbsp hummus.
Total carbs: 21		1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant.
Total carbs: 35

Tuesday

BreakfastLunchSnacksDinner
Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds.
Total carbs: 34		Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing.
Total carbs: 52		One small peach diced into one-third cup of 2% cottage cheese.
Total carbs: 16		Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil.
Total carbs: 38

Wednesday

BreakfastLunchSnacksDinner
Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans.
Total carbs: 34		Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple.
Total carbs: 40		1 cup unsweetened kefir.
Total carbs: 12		Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple.
Total carbs: 34

Thursday

BreakfastLunchSnacksDinner
Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed.
Total carbs: 44		2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries.
Total carbs: 23		1 cup low fat plain Greek yogurt mixed with half a small banana.
Total carbs: 15		Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi.
Total carbs: 44

Friday

BreakfastLunchSnacksDinner
One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk.
Total carbs: 41		Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas.
Total carbs: 47		1 cup celery with 1 tbsp peanut butter.
Total carbs: 6		2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus.
Total carbs: 39

Saturday

BreakfastLunchSnacksDinner
cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds.
Total carbs: 32		Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing.
Total carbs: 70		One cherry tomato and 10 baby carrots with 2 tbsp hummus.
Total carbs: 14		Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries.
Total carbs: 41

Sunday

BreakfastLunchSnacksDinner
Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds.
Total carbs: 21		One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing.
Total carbs: 30		One small grapefruit, 1 oz almonds.
Total carbs: 26		Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar.
Total carbs: 39

Based on the article, while fruits and vegetables are healthy, people who have diabetes must monitor their consumption of pineapples, ripe bananas, and watermelon which are high in glycemic index.

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You may also read – Meal Plan for Weight Loss — Here’s a 7-Day Guide to Drop those Stubborn Belly Fats

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