Prediabetes menu plan

Prediabetes menu plan
sleep and high blood sugar

If you have been diagnosed with prediabetes, you may be wondering if there is a special diet that you should follow. People with prediabetes don’t need any special foods or menus. The most important thing you can do is eat healthy foods and plan your weekly meals accordingly. Read on to learn about healthy meal choices you can make with a weekly prediabetes menu plan.

Your weekly prediabetes menu plan

Monday

Breakfast:

Whole grain toast (2 slices)

Avocado (½ small) and eggs (2 large)

1 cup strawberries

1 cup milk (1%–2%)/unsweetened soymilk

Net carbs: 45 g; fibre: 14.5 g; protein: 30 g

strawberries

Lunch:

2 cups barley & lentil salad with kale, apples, almonds, & feta

3 oz grilled shrimp

Net carbs: 32 g; fibre: 10 g; protein: 29 g

Dinner:

3 oz Asian pork tenderloin

1 corn on the cob

½ cup peas and ½ cup carrots

1 cup cantaloupe

Net carbs: 46 g; fibre: 12 g; protein: 24 g

Snack:

4–6 whole grain crackers

1 oz cheddar cheese

Net carbs: 17 g; fibre: 4 g; protein: 10 g

Daily total – Net carbs: 140 g; fibre: 40.5 g; protein: 93 g

Tuesday

Breakfast:

Overnight oats (1/3 cup oats) with 1 tbsp chia seeds, 1 tbsp ground flax seeds

½ cup stewed apples, ¼ cup toasted walnuts

½ cup 2% Greek yogurt

Net carbs: 46 g; fibre: 15.5 g; protein: 36 g

Lunch:

Tofu vegetable stir-fry (broccoli, carrots, snap peas, bok choy)

¾ cup cooked brown rice

Net carbs: 56 g; fibre: 8 g; protein: 21.5 g

Dinner:

Baked pesto tilapia (onions, tomatoes, parmesan)

Roasted vegetable quinoa (zucchini, eggplant, tomatoes, basil, mint, feta cheese)

Net carbs: 15 g; fibre: 7 g; protein: 25 g

Snack:

1/3 cup mixed nuts with dried fruit

Net carbs: 11 g; fibre: 3 g; protein: 11 g

Daily total – Net carbs: 128 g; fibre: 33.5 g; protein: 93.5 g

Wednesday

Breakfast:

Quinoa blueberry breakfast bars

1 tbsp natural peanut butter

1 small pear

Net carbs: 46 g; fibre: 11 g; protein: 10 g

Lunch:

Tuna (light – Skipjack, ½ can) salad sandwich (dill pickles, celery, Greek yogurt, mayonnaise)

Whole grain bread (2 slices), tomatoes, greens (lettuce/spinach)

½ small avocado

1 cup cherries

Net carbs: 38 g; fibre: 14 g; protein: 27 g

tuna

Dinner:

Lentil shepherd’s pie (celery, mushroom, red lentils, canned tomatoes) with mashed sweet potatoes

Mixed green salad (tomatoes, carrot, onion, sunflower seeds + lemon vinaigrette)

Net carbs: 48 g; fibre: 12 g; protein: 15 g

Snack:

½ cup roasted shelled edamame

Net carbs: 5 g; fibre: 6 g; protein: 12 g

Daily total – Net carbs: 137 g; fibre: 43 g; protein: 64 g

Thursday

Breakfast:

Breakfast quesadilla (whole grain tortilla, eggs, white beans, spinach and cheese)

10-inch whole grain tortilla

1 cup honeydew melon

Net carbs: 50 g; fibre: 10.5 g; protein: 26 g

Lunch:

2 cups spaghetti squash

3 oz turkey meatball marinara sauce (onion, garlic, parsley)

Net carbs: 32 g; fibre: 8 g; protein: 23 g

spagetti

Dinner:

Thai coconut soup (cauliflower, mushrooms, onion)

½ cup roasted chickpeas

1 slice whole grain bread

1 oz cheese

Net carbs: 42 g; fibre: 11 g; protein: 22 g

Snack:

½ cup 2% cottage cheese

1 cup orange slices

Net carbs: 19 g; fibre: 3 g; protein: 13.5 g

Daily total – Net carbs: 143 g; fibre: 32.5 g; protein: 88.5 g

Friday

Breakfast:

Banana oatmeal blender pancakes (3)

Net carbs: 45 g; fibre: 7.5 g; protein: 12 g

Lunch:

Baked falafel patties (2)

Tabbouleh (parsley, cucumber, tomato, green onion, bulgur)

Hummus

Net carbs: 39 g; fibre: 14.5 g; protein: 15 g

Tabbouleh

Dinner:

3oz extra lean beef kebab

¼ cup tzatziki

¾ cup bulgur pilaf

Spinach salad (cucumber, apple, oranges, almonds) and balsamic vinaigrette

Net carbs: 41 g; fibre: 11 g; protein: 35 g

Snack:

½ cup cucumbers

2 tbsp jalapeno Greek yogurt dip

1 cup milk (1%–2%)/unsweetened soymilk

Net carbs: 18 g; fibre: 0.5 g; protein: 10 g

Daily total – Net carbs: 143 g; fibre: 33.5 g; protein: 72 g

Saturday

Breakfast:

Yogurt parfait (3/4 cup Greek yogurt, ½ mango, homemade granola, 1 tbsp chia seeds)

Net carbs: 45 g; fibre: 8 g; protein: 16 g

yogurt

Lunch:

Alfredo broccoli shrimp pasta (1 cup cooked whole grain pasta)

½ cup Greek yogurt Alfredo sauce

1 cup broccoli

3 oz shrimp

Net carbs: 50 g; fibre: 9 g; protein: 20 g

Dinner:

Tofu cabbage tacos (150 g crumbled tofu, cabbage, carrot, bell pepper + taco spice)

Salsa (avocado, tomato, onion, garlic, jalapeno)

Corn tortilla (3 5″ tortillas)

Net carbs: 34 g; fibre: 16 g; protein: 15 g

Snack:

Chia seed pudding (½ cup milk/soymilk and 1 tbsp nuts, 2 tbsp chia)

Net carbs: 13 g; fibre: 8 g; protein: 12 g

Daily total – Net carbs: 142 g; fibre: 41 g; protein: 80 g

Sunday

Breakfast:

Savoury steel-cut oatmeal (1/4 cup oats) with flaxseed (1 tbsp)

1 cup milk (1%–2%)/unsweetened soymilk

Sautéed kale and mushroom

1 large egg

Net carbs: 25 g; fibre: 8 g; protein: 24 g

Lunch:

Open-faced smashed chickpea sandwich (3/4 cup chickpeas, onions, mayo, Greek yogurt)

1 slice whole grain bread

Net carbs: 56 g; fibre: 16 g; protein: 20 g

Dinner:

3 oz roast chicken

2 cups roasted carrots, Brussel sprouts, fennel

1 medium roasted potato

Net carbs: 50 g; fibre: 18 g; protein: 25.5 g

chicken dinner

Snack:

1 cup mixed berries (fresh/frozen)

½ cup plain 0–2% Greek yogurt

¼ cup dry roasted almonds

Net carbs: 16 g; fibre: 8 g; protein: 13 g

Daily total – Net carbs: 147 g; fibre: 49 g; protein: 82.5 g

Click here to download the weekly prediabetes menu plan described in this article.

The post Prediabetes menu plan appeared first on Diabetes Care Community.

Diabetes Care Community
Diabetes Care
sleep and high blood sugar

Written by 

Leave a Reply

Your email address will not be published. Required fields are marked *