Diabetes Meal Plan for Effective Health

Diabetes is a modern lifestyle disease and millions of people around the world are affected by it. This can cause serious health issues that can be fatal. One of the most important things to watch out for if you have diabetes is to keep an eye on what you eat.

All food items that can increase the sugar level in your blood should be avoided. However, providing your body with proper nutrition is also crucial. According to health experts, a well thought out diabetes[1] meal plan can ensure perfect health. Here is a 5-day diabetic[2] meal plan.

5 Day Diabetes Meal Plan

Day – 1

Breakfast

Start your day with a cup of low fat, skimmed milk. Avoid sugar and artificial sweetener.  Along with the milk, have a bowl of whole wheat cereal like Cheerios, Muesli etc. Also, tuck in on a medium sized orange.

Mid-Day Snack

You are bound to feel hungry, somewhere around mid-day. To cure this hunger pang, cut out some melon pieces and have one cup of these. Remember, not to eat more than this.

Lunch

During the lunch time, opt for a whole wheat bread. Pair this with protein-rich beans or seafood. You can also have a bowl of low-fat yogurt. If you crave for a dessert, suck on an unsweetened Popsicle.

Afternoon Snack

For the hunger pang that hits you around 3 or 4 a clock, cut out about 3 ounces of celery sticks. Eat these with 2 tablespoons of hummus which is a healthier alternative for mayonnaise or margarine.

Dinner

Eat half a cup of brown rice with vegetable gravy. You can also add in some lean meat to complete your dinner. Have half a banana after your dinner.

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Day – 2

Breakfast

Include a cup of skimmed low-fat milk in your breakfast. Have a bowl of bran flake cereals which are extremely healthy and also make you feel full. You can also have a half portion of a small banana.

Mid-Day Snack

Curb the mid-morning hunger pang with a whole wheat granola bar. You can go for a fruit and nut flavor tickle your taste buds.

Lunch

Go for one whole wheat bread with some chicken or pulses and a bowl of salad. Round this off with some vanilla pops which have been flavored using artificial sweeteners.

Afternoon Snack

Tuck in on 6 ounces of low-fat lemon or vanilla flavored yogurt that has been sweetened with sweeteners specially formulated for diabetics[3].

Dinner

Start off your dinner with one cup of boiled sprouts. Follow this with a healthy low-fat meat or vegetable dish and half a cup of couscous. Finish off the dinner by tucking in a small sized peach.

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Day – 3

Breakfast

Kick start your day with a whole wheat muffin. You can smear it with some fat-free cream cheese if you like. Also, have half a cup blueberries and one cup low-fat milk[4].

Midday Snack

Curb the mid-morning hunger by munching on a small apple.

Lunch

Start your lunch with one cup of salad. You can add in a fat-free cheese dressing if you like. Top it up with one whole wheat bread and some goulash. Finish it off with half cup pineapple pieces.

Evening Snack

Have 6 ounces of nonsweetened or artificially sweetened flavored yogurt.

Dinner

Include a protein rich stir fry in your dinner. You can also have half a cup of Quinoa or any other whole grain meal and a piece of low-fat fish. Drink a cup of low fat milk and have a medium size nectarine or orange.

Also Read: 10 FOODS TO REDUCE BELLY FAT

Day – 4

Breakfast

Drink a cup of low-fat milk and then follow it with half a cup of oatmeal. You can also have one ounce of dried fruits and one tablespoon walnuts.

Midday Snack

Snack on a kiwi to get rid of the intermittent hunger pangs.

Lunch

Have a cup of tossed salad and a small bowl of clear soup. Complement the salad with one tablespoon of low-fat dressing and the soup with low-calorie brand oatmeal bread. Follow this up with a cup of melon pieces.

Evening Snack

Snack on a cup of blackberries and then wash this down with a cup of skimmed milk.

Dinner

Eat half a cup of brown rice and two pieces of low-fat meat. Go for a protein-rich substitute if you are a vegan. Follow this with half cup squash that has been steamed and half cup mango.

Day – 5

Breakfast

Start your day with a scrambled egg and two pieces of low-fat bran bread. Wash this down with a cup of skimmed milk and then follow this with half cup grapefruit.

Midday Snack

You can have 6 ounces of lightly sweetened flavored yogurt.

Lunch

Have a cup of tossed salad with one tablespoon low-fat salad dressing added to it. Follow this with some brown rice and gravy. Have some unsweetened apple sauce to complete your lunch.

Evening Snack

Go for half piece of plain bagel with two tablespoons of hummus.

Dinner

Start with half cup quinoa and some roasted bok choy. Add in some protein-rich lean meat and then have a cup of strawberries.

Following the meal plan will ensure that you gain all the necessary nutrients needed for diabetes, even when you are on a strict diet. You can always add in some things of your own, but make sure that these are healthy[5].