If recently diagnosed with diabetes, you may be recommended to diabetic diet planning.
Though the thought of creating diabetes menus and following a diabetes diet planner may seem overwhelming, following a diabetes diet can actually be quite simple whilst regulating blood sugar and optimizing total health.
But what does a diabetes meal plan actually look like and what's on a diabetic menu? You may be pleasantly surprised to which meals are diabetes-friendly!
How to Meal Plan for Diabetes
A diabetes meal plan is more or less a diet blueprint of what to eat, how much to eat, and when to eat. The meal plan is not a "one size fits all" type of approach, but rather completely tailored to the individual's needs and preferences.
Diabetes menus predominantly focus on whole grains, fruits and veggies, legumes, dairy products, meats, and healthy fats. Additional diabetes meal planning considers meal timing and portions for tighter blood glucose control.
Most commonly, a diabetes meal plan includes breakfast, lunch, dinner, and a snack or two, with meals often advised to contain no more than 60 grams of carbohydrate (four carb exchanges) while snacks should aim for 15 to 20 grams (approximately one carb exchange).
But how do you know the amount of carb you are consuming for meals and snacks? While there are ways to moderate carb intake, including the plate method, carb counting, and the glycemic index, bistroMD can take the guesswork out of diabetic diet planning!
Personalized Diabetic Meal Planning
Let bistroMD be your personal diabetes diet planner! bistroMD delivers nutritious and delicious diabetes meals straight to doorsteps!
bistroMD's Diabetic Program was created by Dr. Cederquist as a specific response to a very real need that diabetic program members expressed. Using her expertise as a board-certified bariatric physician, Dr. Cederquist combined the nutritional requirements of a diabetic diet with the delicious flavors of top-notch cuisine.
With the bistroMD Diabetic Program, all meals follow the American Diabetes Association recommendations to consume a consistent and controlled amounts of carbohydrates at each meal. These meals help to maintain blood glucose levels and contain 25 grams or less of NET carbohydrates and adequate lean protein your body needs to regulate blood sugar. Breakfast, lunch, dinner, and snack selections not only supplies the nutrients the body needs, but flavors the taste buds want!
Sample Diabetic Meal Plan Menu
• Breakfast Examples
Apple cinnamon oatmeal with scrambled eggs, seven grain waffles with strawberry compote, caramelized mushroom and onion frittata, eggs and tomato scramble with chocolate chip muffins, and a western omelet with roasted potato and onion hash
• Lunch and Dinner Examples
Beef and vegetable stew with burgundy wine, blackened chicken with creamy smoked paprika sauce, grilled chicken pesto with farro salad, sliced ham with mustard maple sauce, pork tenderloin with whole grain mustard sauce, grilled salmon with lemon Dijon dressing, jerk spiced tilapia with mango pineapple salsa, and Thai green curry chicken
• Snacks Examples
Dark chocolate coconut bar, java boost shake, crunchy almond puffs, vanilla bean cheesecake, orchard beef jerky with apples and cherries, and black bean chicken jerky
In addition to their diverse healthy meals for diabetics, bistroMD offers men and women's programs and the choice to choose between a 5 or 7-day diabetic program to best fit personal needs and schedules.
The 7-Day Program is the most comprehensive diabetic program suited for those who would like the peace of mind knowing their whole week is planned out.
Seven breakfasts, seven lunches, and six dinners are provided and the option of snacks, along with MyNight, a weekly opportunity to have a structured break from the program.
The 5-Day Program is ideal diabetic program for people dedicated to losing weight or maintaining their weight loss goals, but who do not require a full 7 days of entrees.
Five breakfasts, five lunches, and five dinners are provided, along with the option of snacks.
So what is on the diabetic menu on your "off" days or nights? Look no further than these healthy meals for diabetics!
Cooking Up Diabetes Meals at Home
Rather than going for a high-carb muffin or donut, balancing breakfasts with protein, fat, and fiber helps keep blood sugars and hunger at bay. Consider putting these nutritious selections on your diabetes meal plan:
• Avocado Egg
Slice avocado in half and take out the large pit. Crack an egg into the created dip and bake until the egg whites are cooked and the yolk is at a desired firmness. Sprinkle atop with green onions, diced tomatoes, and a dollop of plain Greek yogurt. Drizzle with hot sauce if craving a little spice!
• Protein Smoothies
Protein and flavor-packed, start your day with this chocolate banana or peach, raspberry, basil smoothie.
• Overnight Oats
Want a quick, simple, and nutrient-dense breakfast to keep you and your blood sugars satisfied for hours on end? Look no further than these overnight oat recipes, including blueberry almond, peanut butter oatmeal cookie, and apple pie varieties.
• Black Bean Omelet
This black bean omelet is loaded with fiber and protein and only takes a quick 10 minutes' worth of prep time!
Lunch and Dinner
Skip out on those drive thru runs and calls for take out and prepare these lunch and dinner meals for diabetes the whole family will love!
• Mason Jar Salads
Convenient, sustainable, and nutritious? Reuse a mason jar to conveniently store and pack one (or all) of these healthy salads, including Mediterranean, avocado shrimp, BLT, and southwestern varieties.
• Roast Beef Roll-Ups
Spread mustard on a whole-wheat wrap, add four slices of roast beef, four thin slices of tomatoes, ½ cup of lettuce and ½ cup of red or green peppers. Roll the wrap tightly, cut into four equal sections, and enjoy!
• Pumpkin Curry with Shrimp
Craving Thai takeout? Prepare this Thanksgiving-inspired pumpkin curry recipe that boasts with traditional Thai spices and coconut milk for a dish everyone will enjoy during anytime of the year.
• Greek Stuffed Peppers
Lightened up with low-carb peppers and loaded with protein-packed quinoa, these Greek stuffed peppers are diabetic-friendly and stuffed with flavor!
• Herb Beef Sirloin Skewers
Fire up the grill for these herb beef sirloin skewers and serve with a side salad, brown rice, steamed broccoli, grilled asparagus, or sautéed apples.
• Baked Tilapia with Tomato Caper Sauce
The mild taste of tilapia is complemented by the tangy hints of garlic, olives, capers and onions in this bistroMD diabetic-friendly dinner idea.
There are numerous snack options to help control hunger and blood sugars, including:
• One ounce of almonds
• Small apple with a tablespoon of peanut butter
• A medium-sized hardboiled egg
• One cup of grapes with a part-skim cheese stick
• ¾ cup of high-protein vanilla chia seed pudding