Hypoglycemia can affect people with or without diabetes, and it is important to consult your doctor, especially if it happens more than twice a week. Hypoglycemia occurs when your blood sugar levels drop below 70 mg/dL and is accompanied by weakness, shakiness, dizziness, sweating and confusion. Following a diet that prevents your blood sugar levels from fluctuating widely throughout the day is the best strategy to prevent hypoglycemia. Prepare your meal plan a week at a time to help you be prepared, and you should see improvements in your overall mood and energy levels within a few days.
Breakfast
Most breakfast foods have a very high carb content and are very low in protein, both of which promote a sharp rise in your blood sugar levels and increase your likelihood of experiencing hypoglycemia within a few hours. Instead of processed breakfast cereals, bagels, pancakes, jams and fruit juices, organize your hypoglycemia meal plan with breakfasts containing eggs, cheese, smoked salmon, nuts, nut butter, whole fruits, vegetables, plain yogurt and avocado or olive oil. For example, you can have cheesy scrambled eggs with mushrooms with a small bowl of plain yogurt with fresh fruits. Steel-cut oats served with Greek yogurt, peanut butter and berries or slices of smoked salmon rolled with cream cheese and avocado also make great breakfast options for your weekly meal plan.
Lunch
Instead of burger, French fries, sandwiches and other carb-rich lunches, your weekly hypoglycemia meal plan should emphasize small amounts of fiber-rich carbs, along with protein and fats. For example, a big salad filled with leafy greens and topped with almonds, avocado slices, chicken or salmon and an olive-oil based vinaigrette is a perfect choice. Vary this salad every day of the week to have a healthy and delicious, nutritious lunch that will keep your blood sugar levels in check. For example, you can make an Asian version with slices of beef or pork with a soy sauce and ginger-based dressing or an Italian version with shrimp, feta cheese, red onions and olives.
Dinner
Your hypoglycemia meal plan should always include plenty of nonstarchy vegetables with a good source of protein, healthy fats and slowly digested carbohydrates to keep your blood sugar levels as stable as possible. For example, you could have plenty of broccoli, cauliflower and red bell peppers cooked in olive oil along with a chicken breast, steak or fish and a small serving of mashed sweet potato, quinoa or whole-grain pasta. If you have a sweet tooth, replace your grains or tubers with a serving of plain yogurt with fresh fruits or two to three squares of dark chocolate with at least 70 percent cocoa to keep your sugar intake low.
Snacks
Make sure you include snacks in your weekly hypoglycemia meal plan anytime there is more than 4 to 5 hours between two of your meals. If you include some carbohydrates, always complement them with some protein or fat because they will help keep your blood sugar levels more even in the hours following your snack. For example, if you have an apple, have some cheese with it. Spread peanut butter on your banana or have a handful of nuts with sugar-free dried fruits. Raw vegetables dipped in hummus or guacamole or a smoothie made with plain yogurt, fresh fruits and protein powder are other healthy options to include in your meal plan.
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