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7-Day Menu for Diabetics

by
author image Kathryn Gilhuly
Kathryn Gilhuly is a wellness coach based in San Diego. She helps doctors, nurses and other professionals implement lifestyle changes that focus on a healthy diet and exercise. Gilhuly holds a Master of Science in health, nutrition and exercise from North Dakota State University.
7-Day Menu for Diabetics
Close-up of a large Mexican salad. Photo Credit ruzanna/iStock/Getty Images

A nutritious and balanced diet is an important part of managing your diabetes health. A healthy diabetes diet focuses on nutrient-rich foods such as fruit, non-starchy vegetables, legumes, whole grains, lean sources of protein and reduced-fat dairy products. Following a proper diabetes diet can help stabilize your blood glucose levels, as well as improve your cholesterol, blood pressure and weight.

Breakfast

According to the American Diabetes Association, your breakfast meals should include a specific balance of one-half starchy foods, one-quarter fruit and one-quarter protein. Good breakfast options for your 7 day menu include a homemade pancake made from non-fat milk and 100 percent whole wheat flour or buckwheat flour, topped with fresh berries. Another option is a slice of whole grain toast topped with a ripe mashed banana and sprinkled with raw, unsweetened, unsalted walnuts, while a third option is a small homemade bran muffin cut in half and spread with a thin layer of peanut or almond butter, along with a piece of fresh fruit. On day four, try a breakfast sandwich with egg, lean ham and low-fat cheese on a whole wheat English muffin. A fifth option includes French toast topped with cottage cheese and strawberries. You could also try a fruit smoothie made with non-fat milk and served with a homemade bran muffin or a bowl of bran cereal with non-fat milk, banana slices and unsalted walnuts.

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Lunch

Your lunch plate should consist of one-half non-starchy vegetables, one-quarter starchy foods and one-quarter protein. In your 7 day menu, try preparing a Mexican salad made with romaine, tomatoes, sweet red peppers, black beans and corn. Another option is preparing a Mediterranean wrap sandwich with whole grain pita topped with lean skinless chicken breast, hummus, romaine, baby spinach, tomatoes and olives. You can also prepare a homemade turkey veggie burger patty. Use lean ground turkey, shredded carrots, chopped mushrooms, and peas. Once your patty is prepared, top your burger with lettuce, tomato, red onion and green pepper, and serve on a whole wheat bun. Other options include pea soup served with a small whole grain bun and a small mixed green salad, a tuna salad made with a mustard-yogurt dressing served on a bed of spinach, or vegetarian bean soup with a fruit-and-nut salad. You could also make whole wheat pasta with assorted chopped vegetables, tossed in lemon juice.

Dinner

For dinner, one-half your plate should include non-starchy vegetables, one-quarter should include starchy foods and one quarter should include protein. Options for your 7 day plan include grilled salmon served with a side of wild rice and a side of mixed steamed vegetables such as asparagus, broccoli, sugar snap peas and green beans, or whole wheat pasta topped with artichoke hearts, baby spinach, baby corn and lean skinless chicken. You could also make stuffed peppers, filling them with baby spinach, tomatoes, brown rice and shredded non-fat mozzarella cheese. Two other options include baked ham with sweet potato and green beans or a stir fry with tofu as your protein. Additional menu ideas include a salad topped with strips of grilled sirloin and boiled red potatoes or black beans served with brown rice, chopped tomatoes, green pepper and fresh salsa.

Snacks

Your 7 day diabetes diet plan menu should also include healthy snacks. To keep your blood glucose and weight under control, limit the size of your snacks, as well as the amount of carbohydrate they contain. Healthy snacks include celery sticks with 1 tbsp. of peanut or almond butter, or 1/2 cup of unsweetened and unsalted walnuts, almonds and pumpkin seeds. Try a serving of reduced-fat string cheese or a pre-packaged individual serving of sugar-free gelatin. Other options include a piece of whole fruit, a handful of baby carrots or 1 cup of sliced cucumbers with 1 tbsp. of hummus.

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References

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