Diabetic Diet Plan Type 2 Examples – This 7-Day Diabetes Meal Plan gives you an easy-to-follow plan for how and how much to eat to get the healthy nutrition you need to live as a person with diabetes.
It’s also important that all meals in this meal plan are enjoyable and motivate you to stick to the plan!
Diabetic Diet Plan Type 2 Examples
It includes instructions on how to find your daily caloric needs and adjust your meal plan to your goals (weight loss, maintenance, weight gain, etc.).
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To make planning easier, it also includes a downloadable grocery list and daily overview that you can print out and put in your fridge or bring groceries.
All recipes are low carb, so they suit the food preferences of most people with diabetes.
If you are on a low carb diet, you can follow our ketogenic meal plan instead.
A good diabetes meal plan is one that provides you with all the healthy nutrition you need and helps keep your blood sugar levels within your target range.
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According to the American Diabetes Association’s 2019 Dietary Guidelines, there are many ways to create a healthy diet for diabetes, but “growing evidence suggests that a low-carb diet may benefit people with diabetes. with diabetes and prediabetes.
Of course, no meal plan is right for everyone. You may have special dietary needs or food allergies to consider or simply like different foods than those included in this plan. If so, use this plan as a starting point and replace the foods that aren’t working for you with something else that contains similar macronutrients.
We all have different caloric needs. Your daily calorie needs depend on your height, physical condition, daily activity, gender, etc.
When creating a healthy diabetes diet, your first step should always be to calculate your “calorie balance” or how many calories you need to maintain your current weight each day.
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You can learn exactly how to balance your calories in 5 easy steps in this article: How to Find Your Daily Calorie Needs.
Once you know your calorie balance, you can adjust your daily calorie intake to meet your goals. If your goal is to lose weight, I recommend eating up to 500 calories less than your balance each day (but no less than 1,200 per day). This should lead to sustainable and healthy weight loss.
If you want to build more muscle mass (or just gain weight in general), start by eating 300-500 calories more than your balance each day and see what happens. If you find you’re putting on a little too much fat, reduce your calories a bit.
This is a 1600 calorie meal plan that can be adjusted based on your daily calorie intake.
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The meal plan consists of 3 main meals and 2 snacks per day and tells you how many calories and carbohydrates are in each meal and snack.
If you need to adjust calories, start by adding or removing snacks. If that’s not enough to reach your calorie goal, adjust the portions of one or more of your main meals.
Vegetables for each day are included in a separate line, but it is recommended to divide them so that you eat vegetables at each main meal (or at least at lunch and dinner). Vegetables are also great for browsing throughout the day to keep hunger at bay.
Vegetables in this plan means low carb vegetables like lettuce, broccoli, cucumbers, etc. NO carbs like beans, potatoes, etc. You can see a list of high carb vegetables at the end of this article.
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You can download the daily meal plan outline HERE and print it out and hang it on your fridge (or just keep it on your computer or phone) so you always know what to eat next.
To make your meals for the week a little easier, you can find a printable grocery list HERE that includes everything you need to prepare each meal.
Many meals can be prepared in large batches and stored in the refrigerator. Some meals are included in multiple days, so you can cook multiple days at a time, so always check the daily plan before you start preparing meals.
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28g) almonds (248 calories and 12g carbs)
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Vegetables: 20 oz. (4-5 cups, 570g) vegetables eaten throughout the day – about 80 calories and 20g carbs
Dinner: 1 serving rosemary chicken (Tuscan style) + 1 serving mashed cauliflower (375 calories and 14g carbs)
Snack: 4 oz. (114 grams) of hummus (200 calories and 17 grams of carbohydrates) Tip: Eat vegetables every day
Lunch: 1.5 servings of cooked chicken fillets with mustard + 3 oz. (86g) cooked quinoa (382 calories and 21g carbs)
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Dinner: 1 portion of lemon buttered salmon + 3 oz. (86g) cooked quinoa (439 calories and 17g carbs)
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (29g) almonds (248 calories and 12g carbs)
If there’s a recipe in the plan that you’re not interested in, you can easily mix it up with a selection of other recipes from our recipe library. Choose only recipes with calories and carbs similar to those listed in the plan above.
This is, of course, not a complete list of all the low carb vegetables in the world, so if your favorite vegetable isn’t on the list, see for yourself how many carbs it contains (it just googling for most vegetables).
Diabetic Diet And Nutrition Tips
A: The 7-Day Diabetes Meal Plan is suitable for people with any type of diabetes, unless your healthcare team recommends a different diet. Always follow the advice of your healthcare team. The plan contains moderate carbohydrates, but according to the American Diabetes Association’s 2019 Dietary Guidelines, appropriate daily carbohydrate intake is personal, so please adjust accordingly.
Question: I do intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour window I’m not fasting?
A: Yes, you can take advantage of a meal plan and still practice intermittent fasting. Feel free to combine meals or skip snacks as long as you’re eating enough calories to meet your goals.
Q: What should I do if I can’t follow the meal plan for every meal (due to work, social life, etc.)?
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Answer: That’s fine, meal plans are meant to make life easier, not harder. Try to keep your daily calories and carbs as close as possible, but don’t worry too much about it.
Answer: Don’t worry, just substitute the ingredients you don’t want or just make a different dish. Just try to match the calories and carbs for the foods you don’t want
Answer: Eating healthy can be done even if you don’t cook. Try to choose food options that meet at least your daily calorie goals. When buying food from a restaurant or supermarket, pay attention to how it is prepared and try to search for food online to help you count carbs.
Answer: Yes, you can use this meal plan until you are tired of eating. And when you do, simply replace the foods with others from our recipe library or your favorite recipes. So we try to use graphics. The way to get the optimal version of the diabetic diet chart is to consistently follow each element of it. If you do it regularly and don’t try to cheat in anything related to the diabetic diet process, it can be the best effort and the results will also be the best.
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During the diet using the diabetes chart, when you get sick. This is because the body still needs time to adjust. In order not to get sick, you need to take it in stages. When you experience major changes in your lifestyle and diet, this is how your body responds. The steps you can take are to divide them into easy, medium, and hard types. Each level has a level of dietary modification that can help your body slow down.
At this stage of life, certain adjustments and needs require compromise. In this case, pregnancy is one of them. When you’re pregnant, of course, you want to have all the good nutrients your baby needs in the womb. Then it is not necessary to go on a diet. However, when you need to monitor your diabetes, there are specific sections and ways to do this type of chart. Tables in the context of pregnancy are a special case, so you need to search for the contents of this special table. It is recommended not to use the diabetic diet chart which is usually used for the general public.
Usually this table contains a list and categories of foods
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