Diabetic is a chronic disease. If you have diabetes, you have to take medicine to control it. Just only medicine is not enough. Doctors thoroughly recommend having a diabetic meal plan along with medicine. Therefore, if you want to continue medicine with a diabetic meal plan, you have to make the best suitable planning for you.
If you do not have any experience or knowledge of making a diet, you better having a professional advice. This article shows you the best whole day diabetic meal plan.
A meal plan should not affect for your taste, medications and activity level. Most of the dieticians recommend keeping the carb content consist in all the three main meals of the day. From this, we can avoid increasing or decreasing blood sugar level in different amounts.
This special meal plan contains food with low carbs and calories. It gives you only about 1400 calories per day. However, it has all other nutrients in recommended amounts. Therefore, this plan will be the best for diabetes patients.
Diabetic meal plan for breakfast
Mornings are very busy for most of the people. They have to prepare foods, feeding children, feeding pets, getting ready to work and many, many things to do. Therefore, the plan should be a simple one for breakfast.
You can use hard-boiled eggs, partially skimmed cheese stick, nuts or seeds, yogurt and peanut butter with a whole grain bread slice like simple food mixture for your breakfast.
Example menu for the breakfast plan
- Egg with avocado toast
- Café au lait with 1% milk half cup
- Orange of a medium size
If you do not know how to prepare the avocado egg toast here is the method to make it. Arrange the following ingredients before starting the preparing. These ingredients are only for one serving.
- One slice of 100% whole grain bread
- One egg
- One fifth of avocado paste
- A little salt and pepper for the taste of you
Toast the slice of bread first. Scoop one fifth of avocado paste and apply on the top of the slice of bread. Dispense some salt and pepper into the top of the avocado paste. Then top a poached egg on it. If you need more pepper, add it on to the top of the egg. Therefore, this is your breakfast of the diabetic meal plan.
This breakfast contains, 235 calories, 10 grams of protein, 14 grams of fat, 19 grams of carbohydrates, 164 milligrams of cholesterol, 7 grams of fiber, 3 grams of sugar and 194 grams of sodium. 3 grams of 14 grams fat are saturated fat. 52% of the calories come from the fat.
Let’s look at the recommended diabetic meal plan for lunch in the next section.
Diabetic meal plan for lunch
We think three servings of Curried Tempeh Waldorf Salad and small size pita is enough for the lunch. So, let’s look at the ingredients first.
- Eight ounces of tempeh
- Three eighth cup of vegan mayonnaise
- One tablespoon of curry powder
- One tablespoon of tamari
- One cored and diced apple
- Quarter cup of chopped cashews
- Two diced celery stalks
- Two tablespoons of golden raisins
- Three cups of watercress
- One and half of whole wheat pitas
- Half cup of water
First, get a microwave-safe bowl. Drizzle some water into it. Place the tempeh in it. Put it in the microwave oven, covering with a lid for 5 minutes. Drain excess water out and break the tempeh apart. You can use a fork for this.
Get another bowl and mix vegan mayonnaise, one tablespoon of tamari and curry powder together. Add the microwaved tempeh into it. Then add the diced apple, chopped cashews, chopped celery and two tablespoons of golden raisins into it. Then mix those well with a proper spoon.
After that, cut the pita into halves. Fill the three halves with the mixture with the watercress. Finally, you will receive three servings.
One serving of this has 433 calories. In addition to that one serving contains 43 grams of carbohydrates, 22 grams of fat, 6 grams of fiber, 11 grams of sugar and 453 grams of sodium.
Diabetic meal plan for dinner
We already discussed a diabetic meal plan for the breakfast and a diabetic meal plan for lunch. This section we are going to discuss about the dinner recipe.
This is a one pot menu and mostly filling with vegetables. You can take this along with a lime seltzer. So, let’s look at the ingredients for Chicken Tortilla Soup recipe.
- One diced medium size onion
- One diced green bell pepper
- Four minced garlic cloves
- One and quarter pounds of skinless and boneless chicken breasts
- 14.5 ounces of crushed tomatoes
- 15 ounces can of drained and rinsed black beans
- Five corn tortillas which sliced into stripes
- Two avocados which are cut into cubes
- 8 ounces of shredded light cheddar cheese
- Four tablespoons of green chilies
- 32 ounces of reduced-sodium chicken stock
- One tablespoon of olive oil
- One tablespoon of chili powder
- Two tablespoons of cumin seeds
- Half tablespoon of salt
- Two cups of hot water
- Two wedged cut limes
- One cup of chopped cilantro (coriander leaves)
Heat olive oil slightly over medium heat in a large pot. Add onion, pepper and garlic into it. Then cook until soften. Add the chicken breasts into it. Then add chili powder, cumin seeds and salt. Stir well to mix all the ingredients.
After that, add the tomatoes into it with the chopped green chilies, chicken stock and hot water. Then simmer it for 20 minutes.
Separate the chicken breast and let it to cool enough to touch. Meanwhile, immersion blend the other part to get thickens. Use a fork to shred the chicken. Then add the shredded pieces again into the pot. After, add the black beans too. Simmer for another twenty minutes.
Making process of the diabetic meal plan for the dinner is now over. Then add the bigger particles into a soup bowl first. After it pour the soup over and garnish with lemon and cilantro.
This specific dinner recipe of diabetic meal plan includes 466 calories. In addition to it, it has 30 grams of protein, 43 grams of carbohydrate, 22 grams of fat, 56 milligrams of cholesterol, 14 grams of fiber, two grams of sugar and 432 milligrams of sodium.