Diet For Diabetics Meal Plan – Day 1: Baked Chicken Chalupas Choose red cabbage over green to increase the amount of beneficial vitamins and minerals such as choline, potassium, and vitamins A and C. Even better? Add a slice of avocado to each chalupa to increase the amount of insoluble fiber and heart health benefits.
1 chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrates (3 g sugars, 3 g fiber), 19 g protein. Diabetic Exchange: 2 lean meat, 1 starch, 1/2 fat.
Diet For Diabetics Meal Plan
Day 2: Ginger Halibut With Brussels Sprouts To reduce sodium without losing that unique umami flavor, use Worcestershire soy sauce, Coconut Aminos, or low-sodium soy sauce instead of regular soy sauce.
Here’s A 7 Day Diabetes Meal Plan To Manage Blood Sugar Levels
1 filet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrates (2 g sugar, 3 g fiber), 24 g protein. Diabetic Swap: 3 lean meats, 2 fats, 1 veg.
Day 3: Chipotle Shredded Beef This beef is delicious served whole in a tortilla, with corn salsa in a burrito, in a sandwich, or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g of carbohydrates (6 g of sugars). , 3 g of fiber), 26 g of protein. Diabetic swap: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that enriches this main course has a blood sugar stabilizing and cholesterol lowering effect, two benefits that people with diabetes can appreciate. Pair it with this mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content, or blood sugar impact.
Week 10 Meal Plan
1 pork chop with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrates (25 g sugar, 4 g fiber), 22 g of protein. Diabetic Exchange: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy and comforting casserole is a great way to use up that leftover Thanksgiving turkey. And it’s a real treat for the family! —Linda Howe, Lisle, Ill.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrates (5 g sugar, 3 g fiber), 34 g protein. Diabetic exchanges: 3 starch, 3 lean meat, 1/2 fat.
Day 6: Rosemary Chicken With Spinach And Beans Don’t let the high carb content fool you. Regular consumption of beans is associated with better blood sugar control and lower blood pressure, making these complex carbohydrates a great choice for people with diabetes.
Diabetics Meal Plan
1 half chicken breast with 3/4 cup gravy: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrates (5 g sugar, 6 g fiber), 41 g protein . Diabetic Exchange: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Peppers These peppers are stuffed with well seasoned ground turkey, so delicious, you won’t even miss real cheddar cheese. Round off your meal with a side salad or rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed bell pepper halves: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic Exchange: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Day 8: Papillon with Sausage and Asparagus Quick and easy, this dish can also be adapted to reduce the carbs and more than double the fiber by swapping the whole wheat pasta for a lentil based pasta. Increase the flavor further by adding roasted cherries or sun-dried tomatoes.
Diabetic Meal Plan: Week Of 12/17/18
1-1/3 cup: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrates (2 g sugar, 4 g fiber), 17 g protein. Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
Day 9: Tuscan Fish Packs Tilapia is an excellent source of vitamin B12, a vitamin that is depleted by regular metformin use. Make the meal heartier by doubling or tripling the amount of zucchini, a low starch vegetable perfect for people with diabetes. The foil packages also make this low-calorie fish a breeze to clean up.
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrates (4 g sugar, 7 g fiber), 38 g protein. Diabetic Exchange: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions With Peas It’s nice to have a quick meal to fix after you get home from work. It’s simple to make and doesn’t use many ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, BC
Day Diabetes Diet
3 ounces of cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrates (4 g sugar, 3 g fiber) , 28 g of protein. Diabetic Exchange: 3 lean meats, 1 starch, 1/2 fat.
Day 11: Oil Chicken Foil Supper Delicious and complex, this dish contains four (or more, depending on the sauce you choose) different plant-based ingredients, making it a home run healthy for people managing diabetes.
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Diabetic Exchange: 4 lean meat, 2 starch, 1 fat.
Day 12: Unstuffed Quinoa Peppers Quinoa is definitely a “must try” grain for people with diabetes as it is high in protein and has a low glycemic index, meaning it causes slower and more constant in glycemia. It is also a good source of at least seven other vitamins and minerals that promise to protect your body from the effects of ageing, including vitamins C and E, calcium, folate, manganese and potassium. As this dish is robust in terms of flavor and protein, you can also skip the sausage to create a nutritious and full meal.
The Ultimate 30 Day Diabetic Meal Plan (with A Pdf!)
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrates (3 g sugar, 4 g fiber), 17 g protein. Diabetic exchanges: 2 starch, 2 medium fat meat.
Day 13: Cedar Plank Salmon Improving vitamin D levels in the blood is known to help prevent and reverse diabetes, and salmon is an excellent source of this hard-to-find nutrient. Fish also doubles your hunger because it’s packed with omega-3 fatty acids and protein! Since all tenderloins are naturally low in carbs, you can still serve them on a starch, like half a cup of brown rice, quinoa or amaranth to make it feel full and full.
1 tablespoon with 2 tablespoons salsa: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrate (6 g sugar, 3 g fiber), 29 g protein. Diabetic swap: 4 lean meat, 1/2 starch.
Day 14: Chicken with Artichoke Ratatouille This Mediterranean-inspired dish features artichokes, a vegetable that is particularly beneficial for people with diabetes due to its surprisingly high amount of sugar-stabilizing fiber in the blood in every part. You can also make the dish more robust by adding another healthy Greek staple, olives.
Day Diabetes Meal Plan For Weight Loss
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrates (4 g sugar, 4 g fiber), 28 g protein. Diabetic swap: 3 lean meat, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love sharing my cooking, and this delicious skillet dinner has earned a reputation for being delicious. People have actually come up to me publicly to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11 g fat (3g saturated fat), 65 mg cholesterol, 759 mg sodium, 24 g carbohydrates (5 g sugar, 3 g fiber), 17 g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work beautifully. I like to take as much as possible. —James Schend, assistant director of Taste of Home
Ketogenic Diet For Diabetes: How It Works
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrates (3 g sugar, 3 g fiber), 12 g protein. Diabetic Exchange: 2-1/2 starch, 2 medium fat meat, 1/2 fat.
Day 17: Peach Avocado Salsa Chicken If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with glucose stabilizer chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to break down inflammation that causes disease.
1 half chicken breast with 1/2 cup gravy: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbohydrates (4 g sugar, 3 g fiber), 36 g protein . Diabetic Exchange: 5 lean meat, 1 fat, 1/2 starch.
Day 18: Mediterranean Pot Roast Dinner If you’re craving good old-fashioned comfort foods, this diabetes-friendly meal will easily become a favorite. Ingredients like lean beef and low-carb vegetables work together to help offset the blood sugar spikes usually associated with starchy potatoes. To cut calories and reduce the number of carbs, cut the number of potatoes by a third and replace them with extra portions of more tasty ingredients such as mushrooms, tomatoes and onions.
Diabetes Diet Chart
5 oz cooked beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrates (6 g sugar, 4 g fiber), 37 go protein. Diabetic Exchange: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Day 19: Cod with a Hearty Tomato Sauce This delicious recipe is great for anyone looking for a simple and satisfying way to increase their fish intake. Eating fish two to three times a week is recommended for people with diabetes as it is a lean protein that is not wasted
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