This is a 7-day diabetic meal plan. Appropriate for adults with Type 2 diabetes; adjust amounts according to age, activity level, and your physician’s recommendations; consult your physician before changing your diet drastically, particularly if taking insulin or other medication for diabetes.
Monday
Breakfast: Rolled oats porridge (semi-skimmed milk), blueberries, and chopped walnuts
Morning Snack: Small apple with 1 tbsp natural peanut butter
Lunch: Grilled chicken breast, quinoa, mixed salad w/ olive oil & lemon dressing
Afternoon Snack: Plain Greek yoghurt topped with a sprinkle of cinnamon
Serving size: 100 g per meal.
Tuesday
Breakfast: Two scrambled eggs, wholemeal toast, and grilled tomatoes
Morning Snack: A handful of unsalted almonds
Lunch: Turkey & avocado wholemeal wrap with cucumber and mixed salad
Afternoon Snack: Carrot & cucumber sticks with hummus
Dinner: Chicken stir-fry with a variety of vegetables over brown rice
Wednesday
Breakfast: Plain Greek yoghurt with chia seeds, strawberries, and pumpkin seeds
Morning Snack: Pear
Lunch: Lentil soup, slice of wholemeal bread, side salad
Afternoon Snack: Cottage cheese with cucumber slices
Dinner: Grilled cod, green beans, mashed cauliflower
Thursday
Breakfast: Vegetable omelette (spinach, mushrooms, peppers)
Morning Snack: Small handful of mixed nuts
Lunch: Chickpea & vegetable salad with feta cheese & olive oil dressing
Afternoon Snack: Celery sticks, peanut butter
Dinner: Grilled chicken, small baked potato, roasted vegetables
Friday
Breakfast: Overnight oats with chia seeds and raspberries, unsweetened milk
Morning Snack: 1 egg
Lunch: Tuna salad with a variety of mixed leaves, cucumber, tomatoes, olive oil dressing
Afternoon Snack: Plain yoghurt with some berries
Dinner: Lean turkey meatballs, whole wheat pasta, and homemade tomato sauce
Saturday
Breakfast: Wholemeal toast, mashed avocado, and poached egg
Morning Snack: Orange
Lunch (Option 1): Grilled chicken salad with quinoa and mixed vegetables
Afternoon Snack: A handful of roasted chickpeas
Dinner: Baked cod, steamed vegetables, and brown rice
Sunday
Breakfast: High fibre cereal, semi-skimmed milk and sliced banana
Morning Snack: Mixed berries
Lunch: Homemade vegetable & bean soup and wholemeal bread
Afternoon Snack: A few walnuts
Dinner: Roasted chicken, steamed carrots, broccoli, mashed sweet potato
Quick Guidelines
- Half of your plate should consist of non-starchy vegetables, such as broccoli, spinach, cauliflower, peppers, and green beans.
- Replace refined carbohydrates with whole grains.
- Add a lean protein to each meal.
- Eat at regular times each day.
- Reduce sweets, sugary beverages, and processed snacks.
- Consume 6-8 glasses of water a day.
