A meal plan refers to a guide for what, when, and the amount of food to consume to get the appropriate nutrition that our body requires to maintain our blood sugar levels at the proper levels. Typically, a good meal plan considers our tastes, lifestyle, goals and any medication that we are taking. Some other elements of a good meal plan involve:
- It consists of whole foods as opposed to foods that are highly processed
- It consists of more non-starchy vegetable, including spinach, green beans and broccoli
- It consists of less refined grains and added sugars
Carbohydrates found in the food we consume raises the level of sugar in our blood. The speed at which the carbs increases the blood sugar level is dependent on the type of food we eat and what we accompany the food with. For instance, eating a whole fruit will not raise the blood sugar level as drinking fruit juice will. When we consume carbs accompanied by food having fibre, fat and protein, the rate at which blood sugar level rises is slowed down. Particularly diabetic persons must take a balanced diet to maintain optimum blood sugar levels. While ordering food from online food Delivery Company’s diabetic persons should be careful and should use BritainReviews to look at diabetic food delivery service reviews. Only order foods from the positively reviewed companies. This way, you will select reliable companies. Below is a one-week diabetes meal plan.
Monday
Breakfast: Cream Cheese-stuffed French toast
While paired with scrambled egg whites, Cream Cheese-stuffed French toast is a great and diabetes-friendly meal plan. Opting for a whole-grain toast will include more fibre in the diet.
Lunch: White beans with Salmon Salad
Salmon is rich in omega-3 fatty acids, which will be beneficial to diabetic persons.
Dinner: Grilled Asparagus and Cuban-Marinated Sirloin Kabobs
This is a great combination that you can have spiced. Dried spices and herbs are a great way to flavour the dish without the addition of unnecessary fat and calories.
Tuesday
Breakfast: Apple Pie Oatmeal with Yogurt
Pies are great for breakfast. Accompanying an apple oatmeal pie with Greek yoghurt will help achieve a satisfied stomach. To ensure lots of protein, have some lots of extra plain Greek yoghurt.
Lunch: Turkey-Cranberry Wraps
While this recipe is suitable for diabetic people, it isn’t recommended for type two diabetes as it has a high concentration of carbs.
Dinner: Tilapia with tomatoes and spinach
Tilapia has lots of nutrients that are beneficial for diabetic individuals
Wednesday
Breakfast: Superfood Smoothie
Whisk whole foods such as fruits, yoghurt, vegetables, and healthy fats in a flask to come up with a healthy smoothie.
Lunch: Tomato Pasta and Spinach
This is a pasta dish that can be suitable both for lunch and dinner. You can make it in double portions and have the leftover for dinner.
Dinner: Grilled Turkey Burgers
Burgers can be a tasty and healthy option for diabetic persons. Serve them with some oven-roasted sweet potato fries.
Thursday
Breakfast: Goat Cheese Scramble and Veggie
If you love to take aromatic breakfasts, this is the best choice for you. It comprises a combination of sautéed peppers, onions and tomatoes with cheese and eggs.
Lunch: Curried Chicken Salad stuffed pitas
You can make this chicken sandwich unique by accompanying it with a mayo spread and Greek yoghurt.
Dinner: Lemony Green beans with Jamaican Pork Tenderloin
This is a simple and quick diabetic-friendly dinner. It can be served with pilaf or brown rice for a complete meal
Friday
Breakfast: Granola with Seeds, nuts
You can make this granola breakfast on the weekend and divide it into portions that will go for the entire week.
Lunch: Quinoa Tabbouleh Salad
Quinoa is the only plant food considered to be totally protein. It is also naturally gluten-free. It is a protein food that vegan diabetes individuals can enjoy.
Dinner: Rice Stuffed Peppers and Beef
This is a family-friendly meal suitable for diabetic individuals.
Saturdays
Breakfast: Pecan Muffins and Banana-Carrot
Muffins are an excellent option for breakfast, and Pecan Muffins and Banana-Carrots are suitable for diabetic individuals.
Lunch: Lemony Hummus
Typically hummus bought at the store are often flavourless and salty. By preparing your own at home, you can control the amount of sodium and add seasoning as you like.
Dinner: Chicken Tortilla Soup
Take any leftover chicken and use tortilla soup to spice it up.
Sunday
Breakfast Basil Frittata and Tomato
Frittatas are great to utilize as leftover ingredients. To have a complete breakfast, serve them with sliced fruit and whole-grain toast.
Lunch: Carrot Soup and Butternut Squash
This is a great diabetic-friendly soup to have for lunch
Dinner: Grilled Shrimp Skewers
Shrimp don’t take long to cook. This means you’ll not have to wait for long for your dinner to get ready.
In conclusion, with the above meal plan, you have what a diabetic person can feed for a whole week while ensuring they are healthy.