When you are designing a diabetic meal plan, you need to carefully calculate your calorie intake; specifically the calories that come from carbohydrates.
Some diabetics just avoid carbohydrates altogether, and consume only meat and green vegetables.
Avoiding all carbs may be a great solution for those with extreme will power, but most of us are still human after all and do want to still enjoy a wide selection of foods (in moderation!), so let’s take a look at some other simple diabetic meal plan options…
A Good Diabetic Meal Plan Needs to Contain Carbohydrates!
Here’s the good news – if you totally avoid carbohydrates, it can actually cause damage to your body in the long run, so you don’t have to worry about cutting out all the tasty bread etc – there’s still a place for it in a healthy and balanced diet for diabetics.
The second bit of good news is that there are some good carbohydrates that are full of antioxidants and have a low glycemic index, thus helping to body to control and manage its blood sugar level.
Ok – enough of the science – let’s get down to the actual details of how you can go about creating a great meal plan for yourself to manage your diabetes. It should also be noted that most diabetic eating plans are extremely healthy for diabetics and non diabetics alike, so if you are cooking for more than just yourself, you don’t have to worry about the other person.
You’ll actually be doing them a favor by providing more healthy meals.
Sample of a Whole Day Diabetic Meal Plan.
- Get yourself 2 (two) four and a half inch waffles.
- Include with three quarters of a cup filled with blueberries.
- Get a good cup of yogurt to aid your digestion.
- Finally, have a cup of tea or coffee to help ease into the day and speed up food digestion.
For those who want a simple lunch, you may want to try one of the following:
- Turkey sandwich with whole wheat bread, one piece of fruit, and some carrots or cucumber sticks with light dip.
- Chicken breast or tuna with a green salad, topped with light salad dressing and some low-fat yogurt.
- Turkey wrap with whole wheat wrap, low fat salad dressing for flavor and spinach, tomato and other vegetables of your choice. 1 piece of fruit for your sweet tooth.
If you’re used to enjoying a hamburger from time to time, you may want to switch up the beef for turkey or chicken, and the white bun for whole wheat and you’ll be well on your way to having a diabetic dinner meal.
Just because you are making some changes to your diabetic meal plan, doesn’t mean that your meals have to be bland at all. In fact, you may even find the meals more flavorful once you start to look at alternative ingredients and complimentary dishes that can enhance the flavor of each other.
Similar to the lunch and breakfast plans, you’ll want to stick to lean meat, veggies, and try to limit the amount of carbs that you are getting. There are so many resources and ideas online that you should easily be able to find a few staple meals that you can add into your regular rotation.
For me personally, here is my current favorite Diet for Diabetes:
- Ground turkey with Tex Mex
- Frozen vegetable mix (usually oriental style mix with beans, onions, mushrooms and broccoli) seasoned with garlic powder, pepper, a little bit of soy sauce and Tabasco.
- Lentils (added to the vegetables)
- Then on top of that I like to put Pico de Gallo to get a nice balance of hot and cold, spicy and sour in the meal.
So there we have it! – get started on your Diabetic Meal Plan and you’ll feel much better for it!