I am often asked for a diabetic meal plan. But at the end of the day, your meal plan should be kept as simple as possible, and should be made for your particular situation (remember we all process food differently). I think we tend to over complicate things when it comes to our diet, and if we simple keep our meals simple, and prepared with your end goal in mind, you will be ok. And your end goal is simply to keep your blood sugars below 8.0 mmol two hours after your meal. This you will find out by testing your blood sugar before you eat, and two hour after your first bite of food. And remember to focus on the amount of carbs in each meal, keeping to the limit of 30g carbs (maximum) for the day.
A simple meal plan would therefore be, for example:
Breakfast: Boiled egg, with grilled tomato and half a cup chopped avo. (8g Carbs)
Lunch: Chicken breast with a green salad. (4.5g Carbs)
Dinner: Grilled fish with green beans and cauliflower mash (9.3g Carbs)
TOTAL CARBS: 21.8g
| Pick a PROTEIN | Pick two VEGGIES | and add a FAT |
| Chicken Red Meat / Steak Fish Pork Minced (Ground) Beef Turkey Seafood Plant Based Protein Eggs | All Leafy Greens Artichokes Asparagus Aubergine / Egg Plant Bamboo Shoots Bok Choy Broccoli Brussel Sprouts Cabbage Cauliflower Celery Chives Courgettes Fennel Green Beans Gherkins Leaks Lettuce Mushrooms Olives Onions Peppers Pumpkin Radish Sauerkraut Snow Peas Tomatoes Turnip Zucchini | Butter Ghee Lard Coconut Oil Avocado Oil Macadamia Oil Olive Oil Avocado |
