If you’re on a diabetic diet, you might find the dietary restrictions challenging. Sometimes, it feels like you’re eating the same old foods day in and day out! Well, we have some exciting news for you: Even with dietary restrictions, it’s possible to eat a versatile and delicious range of foods. This 7 day clean eating menu for a person living with diabetes proves that you don’t have to settle for boring food or stale menus.
From SkinnyMs.
The exact dietary advice you’ll want to follow depends on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. So, make sure you check with your doctor before making any drastic changes in your diet. In general, this clean eating plan for diabetics involves not only consuming whole, real ingredients, but also keeping the amount of carbohydrates you consume in check. (If you haven’t already, check out this amazing story of how one man reversed his type-2 diabetes by switching to a plant-based diet)
Carbohydrates are broken down by insulin in the body (a hormone that does not behave normally in diabetics). The exact amount of carbs you want to consume per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. So, we created this 7 day clean eating menu for diabetics based on this guideline.
If you’ve followed this 7 day clean eating menu for diabetics in the past, you’ll be excited to hear that we recently updated it with tasty new recipes! We chose some of our favorite, clean-eating recipes to replace some of the older, more outdated recipes. The end result is a refreshed menu with balanced, delicious recipes specifically chosen for your diabetic diet. We think you’ll love the new choices!
Day 1:
Breakfast: Triple Berry Baked Oatmeal
Carbs: 49 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.
Lunch: Vegetarian Black Bean Enchiladas
Carbs: 43 g
Legumes are believed to improve blood sugar control!
Dinner: 5-Ingredient Instant Pot Mac and Cheese
Carbs: 42 g
Dairy contains vitamins and minerals that can help increase insulin sensitivity.
Day 6:
Breakfast: 4 Ingredient Protein Pancakes
Carbs: 9 g
Oats. Protein. Pancakes. Enough said!
Lunch: Skinny Salmon, Kale & Cashew Bowl (leftover from Day Four)
Dinner: Slow Cooker Vegetable Chili (leftover from Days Two and Four )
Day 7:
Breakfast: Egg and Spinach Bowls (leftover from Day Five)
Lunch: One Pot “Stuffed” Cabbage Stew
Carbs: 21 g
This salad gives you diabetic-friendly lean turkey and cholesterol-lowering cabbage for a tasty lunch.
Dinner: Instant Pot Chicken Pot Roast (leftover from Day Five)
Snack Options:
Apple Slices and Peanut Butter – Protein will satisfy your hunger and make it easier to bypass extra carbs.
Low-Fat String Cheese – Low calorie, low-carb and so fun to eat.
Hard-Boiled Egg – Less than 5 grams of carbs.
1/3 cup Hummus with Vegetable Sticks – Pack in some protein and a plethora of phytonutrients and antioxidants from a rainbow of vegetables.
Source: SkinnyMs.
The exact dietary advice you’ll want to follow depends on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. So, make sure you check with your doctor before making any drastic changes in your diet. In general, this clean eating plan for diabetics involves not only consuming whole, real ingredients, but also keeping the amount of carbohydrates you consume in check. (If you haven’t already, check out this amazing story of how one man reversed his type-2 diabetes by switching to a plant-based diet)
Carbohydrates are broken down by insulin in the body (a hormone that does not behave normally in diabetics). The exact amount of carbs you want to consume per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. So, we created this 7 day clean eating menu for diabetics based on this guideline.
If you’ve followed this 7 day clean eating menu for diabetics in the past, you’ll be excited to hear that we recently updated it with tasty new recipes! We chose some of our favorite, clean-eating recipes to replace some of the older, more outdated recipes. The end result is a refreshed menu with balanced, delicious recipes specifically chosen for your diabetic diet. We think you’ll love the new choices!
Day 1:
Breakfast: Triple Berry Baked Oatmeal
Carbs: 49 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.
Lunch: Vegetarian Black Bean Enchiladas
Carbs: 43 g
Legumes are believed to improve blood sugar control!
Dinner: 5-Ingredient Instant Pot Mac and Cheese
Carbs: 42 g
Dairy contains vitamins and minerals that can help increase insulin sensitivity.
Day 2:
Breakfast: Triple Berry Baked Oatmeal (leftover from Day One)
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint
Carbs: 8 g
Very low in carbs, this salad gives you a healthy dose of omega-3’s from the salmon and olive oil. These fats help fight inflammation, protect your cells, and improve insulin sensitivity.
Dinner: Slow Cooker Vegetable Chili
Carbs: 33 g
Plenty of legumes, and plenty of leftovers!
Day 3:
Breakfast: Spinach and Artichoke Breakfast Sandwich
Carbs: 30 g
This very low-carb breakfast calls for egg whites, which have very little impact on your blood glucose levels.
Lunch: Vegetarian Black Bean Enchiladas (using leftovers from Day One)
Dinner: 5-Ingredient Instant Pot Mac and Cheese (leftover from Day One)
Day 4:
Breakfast: Baked Peanut Butter Banana Oatmeal
Carbs: 35 g
This recipe combines diabetic-friendly oatmeal with the surprise ingredient of peanut butter.
Lunch: Slow Cooker Vegetable Chili (leftover from Day Two)
Dinner: Skinny Salmon, Kale & Cashew Bowl
Carbs: 42 g
This low-carb fish recipe combines heart-healthy salmon with kale, a vegetable that can help improve blood glucose levels. Throw in quinoa for a rounded meal.
Day 5:
Breakfast: Individual Egg and Spinach Bowls
Carbs: 6 g
Extremely low in fat, calories and carbs, you can afford to eat two of these mostly-egg-white bowls.
Lunch: 5-Ingredient Instant Pot Mac and Cheese (leftover from Days One and Three)
Dinner: Instant Pot Chicken Pot Roast
Carbs: 15 g
With a measly 15 grams of carbs to the pot roast, you can easily afford to throw in ½ cup of brown rice. This is low-carb comfort food at its finest.
Breakfast: Triple Berry Baked Oatmeal (leftover from Day One)
Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint
Carbs: 8 g
Very low in carbs, this salad gives you a healthy dose of omega-3’s from the salmon and olive oil. These fats help fight inflammation, protect your cells, and improve insulin sensitivity.
Dinner: Slow Cooker Vegetable Chili
Carbs: 33 g
Plenty of legumes, and plenty of leftovers!
Day 3:
Breakfast: Spinach and Artichoke Breakfast Sandwich
Carbs: 30 g
This very low-carb breakfast calls for egg whites, which have very little impact on your blood glucose levels.
Lunch: Vegetarian Black Bean Enchiladas (using leftovers from Day One)
Dinner: 5-Ingredient Instant Pot Mac and Cheese (leftover from Day One)
Day 4:
Breakfast: Baked Peanut Butter Banana Oatmeal
Carbs: 35 g
This recipe combines diabetic-friendly oatmeal with the surprise ingredient of peanut butter.
Lunch: Slow Cooker Vegetable Chili (leftover from Day Two)
Dinner: Skinny Salmon, Kale & Cashew Bowl
Carbs: 42 g
This low-carb fish recipe combines heart-healthy salmon with kale, a vegetable that can help improve blood glucose levels. Throw in quinoa for a rounded meal.
Day 5:
Breakfast: Individual Egg and Spinach Bowls
Carbs: 6 g
Extremely low in fat, calories and carbs, you can afford to eat two of these mostly-egg-white bowls.
Lunch: 5-Ingredient Instant Pot Mac and Cheese (leftover from Days One and Three)
Dinner: Instant Pot Chicken Pot Roast
Carbs: 15 g
With a measly 15 grams of carbs to the pot roast, you can easily afford to throw in ½ cup of brown rice. This is low-carb comfort food at its finest.
Day 6:
Breakfast: 4 Ingredient Protein Pancakes
Carbs: 9 g
Oats. Protein. Pancakes. Enough said!
Lunch: Skinny Salmon, Kale & Cashew Bowl (leftover from Day Four)
Dinner: Slow Cooker Vegetable Chili (leftover from Days Two and Four )
Day 7:
Breakfast: Egg and Spinach Bowls (leftover from Day Five)
Lunch: One Pot “Stuffed” Cabbage Stew
Carbs: 21 g
This salad gives you diabetic-friendly lean turkey and cholesterol-lowering cabbage for a tasty lunch.
Dinner: Instant Pot Chicken Pot Roast (leftover from Day Five)
Snack Options:
Apple Slices and Peanut Butter – Protein will satisfy your hunger and make it easier to bypass extra carbs.
Low-Fat String Cheese – Low calorie, low-carb and so fun to eat.
Hard-Boiled Egg – Less than 5 grams of carbs.
1/3 cup Hummus with Vegetable Sticks – Pack in some protein and a plethora of phytonutrients and antioxidants from a rainbow of vegetables.
Source: SkinnyMs.
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