Common Health Issues

10 Effective Diabetic Meal Plans

• By Rich Health Editorial Team
• March 17, 2021

Maintaining blood sugar levels and steering clear of any medical issues is crucial for a hale and healthy life of a diabetic person. Additionally, managing a good diet works wonders in fulfilling nutritional needs. This is so because a specific meal for diabetes fulfils nutritional needs without added calories too.

A diabetic meal planner helps a person to keep a record of consumed calories and even assists in losing weight if necessary. It is true that a single type 2 diabetes meal plan does not fit everyone, and every individual needs a customized diabetic meal planner to suit their personalized nutritional needs.  Every meal plan depends on your day to day activities, age, affordability, and health limitations. However, you probably need to know some key points before you choose a meal for diabetes or make one of your own.

Carbohydrates

The best choice for carbohydrate foods would be the ones with the highest fiber content. This is because fiber is digested slowly and keeps you feeling fuller for longer. This means you would not face frequent blood sugar hikes, and this is an ideal hack to implement in a meal for diabetes.  Some of the best choices for type 2 diabetes meal plan would be whole grain bread, quinoa, brown rice, fresh fruits, milk, and vegetables. A green salad with both starchy and non-starchy ingredients doesn’t affect the blood sugar because they have a less glycaemic effect.

Flour based sugary foods with added confectionery sweeteners can wreak havoc for a diabetic person. This it is strongly recommended that you avoid them.

Proteins

The best choice for proteins in a type 2 diabetes meal plan would be foods that have the lowest saturated fat content. Soy-based foods like tofu and plant-based ones like lentils, chickpeas, and pulses have immense value, qualitatively. Therefore, these are a highly recommended meal for diabetes. Fish like salmon and mackerel are also a must and should be included in a diabetic meal planner at least twice a week. Additionally, lean meat and poultry provide high-quality protein too.

Now that you know your food, given below is a list of 10 effective diabetic meal plans to choose from.

 

DIABETES MEAL PLAN IDEAS

1. Meal Plan# 1: 

▪3 to 5 ounces of pot-roasted chicken with the skin removed.

▪1/2 cup of chickpea pasta with 2 teaspoons of oil, topped with a teaspoon of grated cheese

▪ 2 cups of sautéed zucchini or summer squash

This diet contains a wide variety of food, with carbohydrates that maintain blood sugar levels. Chickpea and chicken provide all the protein you need without any added carbs, while fresh vegetables have an overall less glycaemic effect.

2. Meal Plan# 2:

▪ 6 ounces of salmon fillet cooked with lemon.

▪ 1/2 cup of moderately smoked broccoli with a small serving of cherry tomatoes

▪ 1 cup of kale and spinach slightly sautéed in olive oil with chopped garlic

 

A large portion of this meal plan comprises of vegetables. They are an abundant source of essential vitamins, fibers, and asserts a low effect on your blood sugar levels. Salmon, alongside kale, fulfills the protein requirements.

3. Meal Plan# 3:

▪ 1 and 1/2 cup of smoked tofu flavored with the Chinese 5 spice

▪1/4 cup of quinoa and avocado sprinkled with sesame seeds and topped with a few drops of lemon

▪1/2 cup arugula and radish and cucumber salad dressed with a vinaigrette

 

This selection of fresh produce is high in fibers, especially the tofu, and low in carbs. This ensures no prominent change in the blood sugar level and healthy life for diabetic people. It is also a flavourful diet that prevents any unhealthy food desires. 

4. Meal Plan# 4: 

▪4 ounces of slightly smoked turkey with 2 slices of whole wheat bread

▪1/3 cup of cantaloupe

 
▪1 small serving of stuffed bell peppers with a small portion of avocado

 
The whole wheat bread is a rich source of fibers. A variety of different flavors keeps it tasty and healthy.

5. Meal Plan# 5:

▪1 serving of oatmeal and 3/4 cup of grapes

▪2 ounces of mixed green salad with fresh vegetables

▪1.5 oz. white tuna with grated parmesan

 

The serving of oatmeal proves to be a great source for fibers, while a selection of vegetables is always a safe choice for a diabetic meal plan. The tuna adds to the protein part of the diet, while the grated parmesan does not hike the blood sugar level either. Sometimes flavor is necessary to not succumb to temptation.

6. Meal Plan# 6:

▪1/2 cup wheat cereal with 1 cup of low fat 1 percent milk

▪4 ounces of salmon seasoned with a tablespoon of olive oil

▪1 cup of green beans, carrot sticks, and thinly sliced cucumber

A serving of fish is a necessary addition in your diet at least two times a week because not only does it have important Omega3 fatty acids but also contains Iodine, which prevents goiter. The olive oil is unsaturated, so it helps reduce cholesterol levels. Greens are, as always, a safe option.

7. Meal Plan# 7:

▪ 1 whole-grain bread with hummus and veggies

▪1 small sliced apple seasoned with a hint of cinnamon

▪3 ounces of cooked sausage with pepper

The apple is again rich in iron, cinnamon mainly used for its flavourful attributes. While the bread and hummus are abundant with fibers and are absorbed slowly, so have the least impact on the sugar level. The sausage is a rich source of protein. The more variety a meal has, the more satisfying it is.

8. Meal Plan# 8:

▪1/2 cup brown rice seasoned with Italian olive oil

▪2 cups of mixed greens, including baby kale, spinach, and some herbs

▪1 cup lentil soup seasoned with soy sauce

Brown rice is again a fiber-rich food that does not cause a sudden rise in the glycaemic level. The lentil soup is rich in low saturated proteins with very low carbs and is an excellent source of non-animal protein. 

9. Meal Plan# 9:

▪ Roast beef sandwich with wheat bread and lettuce

▪1 cup of green beans with a tablespoon of Italian dressing

▪1/4 cup of low-fat Greek yogurt.

The Greek yogurt is low in carbohydrates and contains triple the amount of proteins. It is a good addition to a diabetic meal plan.

10. Meal Plan# 10: 

▪1/2 cup oatmeal with 1/5 cup of Greek yogurt

▪1 serving of cob salad with assorted greens.

▪1/2 cup of a variety of nuts and seeds like walnuts

Oatmeal is a fibrous meal with low carb content, and the Greek yogurt and nuts provide the required protein content. This is usually a diet for vegan diabetics.

This was a list of our recommended diabetic meal plans. Follow the one that seems most satisfying to you so that you do not succumb to temptation. Happy Eating!