Chech the Diabetic Meal Plan You Can Prepare for your Loved One
DIABETIC MEAL PLAN – Here is a guide on the healthy diet that you can prepare good for 7 days for someone with diabetes.
Are you having a hard time thinking what to prepare next for your loved one who has a diabetes? Or to manage your own blood sugar level? Don’t worry. You can check the guide below on a 7-day diabetic meal plan for people with diabetes.
Meal Plan for Diabetics: Here’s a 7-Day Guide on What You Can Prepare
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.
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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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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
Breakfast | Lunch | Snacks | Dinner |
---|---|---|---|
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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