If recently diagnosed with diabetes, you may be prescribed to a diabetic diet meal plan. However, following a specialized diet does not mean a life filled with boring food!
So what does healthy eating for diabetics look like? We created this nutritious and delicious five-day diabetic meal plan to help you outsmart diabetes with!
Practicing Healthy Eating as a Diabetic
A diabetic diet meal plan is essentially an eating pattern filled with whole grains, veggies and fruits, lean proteins, legumes, dairy products, and healthy fats.
Additional considerations for healthy eating for diabetics include meal timing and portion sizes to keep blood sugars controlled.
Since everyone has their own set of preferences and needs, though, a diabetic meal plan is further individuals to accommodate personal criteria.
However, there are numerous flavorful diabetes-friendly recipes and meals to satisfy all likings and requests!
Sample Diabetic Meal Plan:
Below outlines a 5-day diabetic diet meal plan moderated in carbohydrate and bursting with flavor to keep blood sugars stable and taste buds satisfied all day long!
Day 1:
Breakfast: Greek Yogurt Parfait
For a quick, on-the-go, and protein-packed breakfast option, prepare a Greek yogurt parfait. In a plastic container or mason jar, simply layer a cup of nonfat, plain Greek yogurt with a ½ cup of blueberries, tablespoon of peanut butter, and sprinkle of cinnamon.
Lunch: Creamy Carrot and Sweet Potato Soup
If anticipating a busy week, make this creamy carrot and sweet potato soup ahead of time for an easy lunch option to quickly warm-up. To increase the protein content of the soup, swap out the sour cream with plain Greek yogurt.
Dinner: Asian Beef
Rather than calling in for takeout, prepare this 15-minute Asian beef recipe! Serve with a cup of steamed broccoli and ½ cup cooked brown rice.
Day 2:
Breakfast: Cinnamon Apple Pancakes
Pancakes on a diabetic-friendly diet? Though it may sound too good to be true, these cinnamon apple pancakes make your love of pancakes and need for blood sugar control a reality. Made with almond flour and naturally sweetened and highly nutritious to get your morning going.
Lunch: Chicken Burrito Bowl
This chicken burrito bowl is packed with fiber and protein to satisfy that midday hunger. Feel free to swap out protein sources, including beef and tofu, along with adding other favorite veggies, avocado, and salsa.
Dinner: Spaghetti Squash
Depriving yourself from your beloved pasta? With these 10 guilt-free ways to eat spaghetti squash, you can cut carbs without compromising the flavors of some of your favorite pasta dishes!
Day 3:
Breakfast: Black Bean Egg White Omelet
This southwest-style omelet is packed with protein and fiber to help you feel energized and full all morning!
Lunch: Lettuce Wraps
While bread can certainly fit into balanced diet, a large sub sandwich may not be in your best interest. But by preparing these lettuce wraps, you can reduce total carb content and still enjoy some of your favorite sandwich combos, including turkey, buffalo chicken, and mango tempeh variations.
Dinner: Stuffed Peppers
For a low-carb dinner recipe, cut the tops off four bell peppers, scoop out the ribs and seeds, and rinse off and dry. Fill the hollowed out pepper with favorite Mexican-style ingredients, including ground beef or turkey, black beans, corn, jalapeños, onions, tomatoes, and taco seasoning. Wrap peppers tightly in foil and stand them up in baking dish. Bake in a 350°F oven for 10 minutes then uncover and bake for an additional 15 to 20 minutes, or until the peppers are tender. Top with a tablespoon of plain Greek yogurt, shredded lettuce, and hot sauce as desired.
Day 4:
Breakfast: Overnight Oats
Oats offer slow-releasing carbs to sustain blood sugars and energy levels throughout the morning. From blueberry almond to peanut butter oatmeal cookie, prepare these overnight oat recipes to make your busy morning run a little more smoothly.
Lunch: Salmon Salad
Prepare a 5-minute, simple salmon salad packed with heart healthy ingredients. In a small bowl, mix a 5-ounce can of canned drained salmon, a tablespoon of plain Greek yogurt, and a tablespoon each of chopped celery, onion, and almonds. Squeeze fresh lemon juice on top, add salt and pepper to taste, and serve with sliced veggies or whole grain crackers.
Dinner: English Muffin Pizzas
Keep calories in check by utilizing half an English muffin and garnish with favorite pizza toppings, including tomato or pesto sauces, fresh mozzarella cheese, shredded chicken, green peppers, and onions. Bake in a 375°F oven until cheese is lightly golden, or about 10 minutes. You can also swap out the English muffin for portabella mushrooms for a lower-carb option. Serve with a side salad or steamed broccoli.
Day 5:
Breakfast: Breakfast Tacos
Who says tacos are designated to dinner? Kick off your morning with these nutritious and delicious breakfast tacos, including tradition diner, vegan, Huevos rancheros, peaches n' cream, and Asian-inspired variations.
Lunch: Mason Jar Salads
Convenient, sustainable, and nutritious? Reuse a mason jar to conveniently store and pack one (or all) of these tasty options.
Dinner: White Bean Chili
Chili is a simple crockpot recipe to enjoy following a long work day. And as an alternative to traditional chili, give white bean chili a try! Add shredded chicken as desired.
Want more diabetic meal options? BistroMD offers more than 200 recipes!
BistroMD makes healthy eating for diabetics simple and convenient by offering weight loss and diabetic diet delivery programs straight to doorsteps!
Also cooking with the freshest ingredients and offering a customizable menu, you are sure to find something to satisfy and excite your personal taste buds!
