Pre Diabetes Diet Plan – Day 1: Baked Chicken Chalupas Choose red cabbage instead of green to increase the amount of beneficial vitamins and minerals such as choline, potassium and vitamins A and C. Best of all? Add a slice of avocado to each chalupa to increase the amount of insoluble fiber and heart healthy benefits.
1 Chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugar, 3g fibre), 19g protein. Diabetes Switch: 2 lean meats, 1 carb, 1/2 fat.
Pre Diabetes Diet Plan
Day 2: Ginger Halibut and Brussels Sprouts To cut sodium without losing that unique umami flavor, use Worcestershire, coconut aminos or low-sodium soy sauce instead of regular soy sauce.
Insulin Resistance Diet: Meal Planning & Exercise Tips
1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugar, 3g fibre), 24g protein. Sugar Changes: 3 lean meat, 2 fat, 1 veg.
Day 3: Chipotle Field Beef This beef is delicious if you serve it all rolled up in a tortilla, with corn salsa on a burrito, on a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef and 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrates (6g sugar, 3g fibre), 26g protein. Diabetes Changes: 3 lean meats, 2 carbs.
Day 4: Cinnamon-Apple Pork The cinnamon that is part of this main meal has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair with this mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content or blood sugar spiking effect.
Day Diabetes Meal Plan: 1,200 Calories
1 slice of pork and 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugar, 4g fiber), 22g protein. Sugar Changes: 3 lean meat, 1 carb, 1 fruit, 1 fat.
Day 5: Turkey Tetrazzini Mushroom Turkey Casserole This easy and comforting casserole is a great way to use up a Thanksgiving turkey. And it’s real family fun! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugar, 3g fiber), 34g protein. Diabetic Exchange: 3 carbs, 3 lean meats, 1/2 fat.
Day 6: Rosemary Chicken with Spinach and Beans Don’t be fooled by their high carb content. Regular consumption of beans is associated with better blood sugar control and lower blood pressure, making these complex carbs a great choice for people with diabetes.
Pre Diabetes Complete Action Diet Plan Guide: Food Mistake To Avoid For Normal Bg And A1c Level, Quickly Lose Pounds Off To Reverse Pre Diabetes Hush By The Big Pharma By Cara Becca
Half of 1 chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrates (5g sugar, 6g fiber), 41g protein . Diabetes Changes: 5 lean meats, 2 vegetables, 1 carb, 1 fat.
Day 7: Turkey Stuffed Bell Peppers These turkey stuffed bell peppers are so delicious, you won’t even miss the real cheddar cheese. Serve the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
Two stuffed pepper halves: 323 calories, 10 fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugar, 4g fiber), 40g protein. Diabetes Shift: 5 lean meats, 2 veggies, 1 carb, 1/2 fat.
Day 8: Tie a Bow with Sausage and Asparagus Quick and easy, this meal can also be adapted to cut the carbs and more than double the fiber by using chickpea pasta instead of whole wheat pasta. Add extra flavor by tossing in roasted cherries or sun-dried tomatoes.
Diabetes And Pre Diabetes Diet: What I Would Eat If I Had Diabetes
1-1/3 cup: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugar, 4g fiber), 17g protein. Diabetes Switch: 2 lean meats, 1-1/2 carbs, 1 vegetable.
Day 9: Tuscan Tilapia Fish Packs are an excellent source of B12, a vitamin that is depleted with regular use of Metformin. Make the meal feel more substantial by tripling the amount of zucchini, a low-carb vegetable perfect for people with diabetes. The foil packages also make this low-calorie fish easy to clean.
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugar, 7g fibre), 38g protein. Diabetes Changes: 5 lean meats, 1 carb, 1 vegetable.
Day 10: Rosemary Pork and Pea Medallions It’s good to have a quick fix when you get home from work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, North Carolina
How To Eat If You Have High Cholesterol And Diabetes
3 ounces cooked pork and 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrates (4g sugar, 3g fiber), 28g of protein. Diabetic Changes: 3 lean meats, 1 carb, 1/2 fat.
Day 11: Chicken Woe Dinner Comforting and complex, this dish contains four (or more, depending on the salsa you choose) different herbs, making it a healthy home for people managing diabetes.
Level 1: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugar, 6g fibre), 37g protein. Sugar Changes: 4 lean meats, 2 carbs, 1 fat.
Day 12: Unsaturated Chili Quinoa is definitely the “go-to” grain for people with diabetes because it’s high in protein and has a low glycemic index, meaning it causes a slow and steady rise in blood sugar . 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 strong in flavor and protein, you can even skip the sausage to create a nutritious and full meal.
Ways To Reduce The Risk Of Diabetes By Ellerca Health (360care)
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugar, 4g fiber), 17g protein. Diabetic Changes: 2 carbs, 2 medium fat meats.
Day 13: Cedarwood Salmon We know that improving vitamin D levels in the blood helps prevent and reverse diabetes, and salmon is an excellent source of this hard-to-find nutrient. Fish also does double duty on hunger pangs because it’s packed with a healthy dose of omega-3 fatty acids and protein! Since each fillet is low in carbs, you can still serve it over a carb, like half a cup of brown rice, quinoa or spinach to make it feel full and full.
1 fillet with 2 tbsp sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugar, 3g fibre), 29g protein. Diabetes Switch: 4 lean meats, 1/2 carbs.
Day 14: Artichoke Chicken Ratatouille This Mediterranean dish features artichokes, a vegetable that is particularly beneficial for people with diabetes due to the surprisingly high amount of blood sugar-improving fiber in each piece. . You can also make the dish more robust by adding another healthy Greek staple, olives.
The Prediabetes Diet Everyone Should Follow
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrates (4g sugar, 4g fiber), 28g protein. Diabetes Switch: 3 lean meats, 1 carb, 1 fat.
Grilled Sausages with Herbs, Potatoes and Peppers I love sharing my cooking, and this delicious one pot dinner has earned a reputation for being delicious. People have actually followed me publicly asking me for recipes. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugar, 3g fiber), 17g protein. Diabetes Switch: 3 lean meats, 1 carb, 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 find as many variations as possible. —James Schend, Deputy Editor of Taste of Home
Type 2 Diabetes Diet Cookbook & Meal Plan: A Simple Guide To Getting Healthy And…
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugar, 3g fibre), 12g protein. Sugar Changes: 2-1/2 carbs, 2 medium fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear too much sugar, this recipe is a balanced way to bring it back into your diet. By pairing this sweet stone fruit with glucose-tolerant chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to reduce inflammation that causes disease.
Half a chicken breast with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrates (4g sugar, 3g fiber), 36g protein. Diabetic Changes: 5 lean meats, 1 fat, 1/2 carbs.
Day 18: Mediterranean Pot Roast Dinner If you’re craving good old-fashioned comfort food, this diabetes-friendly meal will be a hit. Ingredients like lean meats and low-carb vegetables work together to help fight the blood sugar spikes usually associated with starchy potatoes. In order to reduce calories and reduce the number of carbohydrates, cut the number of potatoes by a third and replace them with more tasty ingredients such as mushrooms, tomatoes and onions.
Can You Reverse Type 2 Diabetes And Prediabetes?
5 oz ground beef cooked with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrates (6g sugar, 4g of fibre), 37g of protein. Diabetes Switch: 5 lean meats, 1-1/2 carbs, 1 vegetable, 1/2 fat.
Day 19: Cod with Hearty Tomato Sauce This delicious recipe is perfect for people looking for an easy and satisfying way to increase their fish intake. Eating fish two to three times a week is recommended for people with diabetes because it is a lean protein that is not damaged.
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