Free Pre Diabetic Diet Menu – This 7-Day Diabetes Meal Plan will give you an easy-to-follow plan on what and how much to eat to get the healthy nutrition you need as a person living with diabetes.
Just as importantly, all of the food on this meal plan tastes great and motivates you to stick to the plan!
Free Pre Diabetic Diet Menu
It contains instructions on how to find your daily calorie needs and tailor a meal plan to your goals (weight loss, maintenance, weight gain, etc.)
Quick Meal Ideas
To help you keep track of your plans, it also includes a downloadable grocery list and a day-by-day overview that you can print and put on the fridge or take with you shopping.
All recipes are low-carb, so they suit the dietary preferences of most people with diabetes.
If you prefer an even lower carb meal plan, you can follow our ketogenic meal plan instead.
A good diabetes meal plan is one that provides you with all the healthy nutrition you need while helping you keep your blood sugar in the target range.
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According to the American Diabetes Association’s 2019 Dietary Guidelines, there are many different ways to create a healthy diabetes eating plan, but there is “growing evidence that low-carbohydrate eating patterns can benefit people with diabetes and prediabetes.”
Of course, no meal plan will work perfectly for everyone. You may have specific dietary needs or food allergies that need to be considered, or you may simply like different foods than those included in this plan. If so, use this plan as a starting point and replace the meals that aren’t working for you with something else with similar macronutrients.
We all have different calorie needs. Your daily calorie needs depend on your size, fitness level, daily activity, gender, etc.
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When putting together a healthy diabetes diet plan, your first step should therefore always be to calculate your “caloric balance”, that is, how many calories you need each day to maintain your current weight.
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You can learn exactly how to find your caloric balance with 5 simple steps in this post: “How to find your daily calorie needs”.
Once you know your caloric balance, you can increase or decrease your daily calorie intake to meet your goals. If your goal is to lose weight, I recommend eating up to 500 calories less than your balance each day (but not less than 1,200 per day). This should lead to steady and healthy weight loss.
If you want to build more muscle mass (or just gain weight in general), start by eating 300-500 calories more than your balance every day and see what happens. If you find that you are putting on a little too much fat, reduce your calorie intake a bit.
This is a 1600 calorie meal plan that can be adjusted to any number of daily calories you choose.
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The meal plan has 3 main meals and 2 snacks per day and tells you how many calories and carbs each meal and snack has.
If you need to adjust calories, start by adding or removing snacks. If this is not enough to meet the calorie goal, adjust the portions of one or more main meals.
Vegetables are included as a separate line for each day, but it is recommended to split them so that you eat some vegetables with each main meal (or at least lunch and dinner). Vegetables are also great to graze on during the day to stave off hunger.
Vegetables in this plan means low carb vegetables like lettuce, broccoli, cucumbers, etc. NOT carbs like beans, potatoes, etc. You can see a list of great low carb vegetables at the end of this post.
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You can download an overview of the meal plan by day HERE and print it out and hang it on the fridge (or just keep it on your computer or phone) so you always know what to eat next.
To make preparing meals for the week a little easier, HERE you can find a grocery list that you can download and print and that includes everything you need to prepare each meal.
Many dishes can be prepared in large batches and stored in the refrigerator. Some meals are included for multiple days, so you can cook for several days at the same time, so always check the day’s plan before you start preparing a meal.
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28 g) almonds (248 calories and 12 g carbohydrates)
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Vegetables: 20 oz. (4-5 cups, 570 g) of vegetables enjoyed throughout the day – estimated 80 calories and 20 g carbs
Dinner: 1 serving of chicken with rosemary (Tuscan style) + 1 serving of cauliflower porridge (375 calories and 14 g of carbohydrates)
Snack: 4 oz. (114 grams) of hummus (200 calories and 17 g of carbohydrates) Tip: enjoy with some of the daily vegetables
Dinner: 1.5 servings of roasted chicken with mustard + 3 oz. (86 g) cooked quinoa (382 calories and 21 g carbs)
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Dinner: 1 serving of salmon with lemon butter + 3 oz. (86 g) cooked quinoa (439 calories and 17 g carbs)
Snack: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (29 g) almonds (248 calories and 12 g carbohydrates)
If there is a recipe in the plan that you are not interested in, you can easily mix it up by choosing other recipes from our recipe library. Simply choose recipes with similar calories and carbohydrates to those included in the plan above.
This is of course not a comprehensive list of every low carb vegetable in the world, so if your favorite vegetable isn’t on the list, check how many carbs it has for yourself (just google it, it works for most vegetables) .
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A: The 7-Day Diabetes Meal Plan is suitable for people with any type of diabetes, unless your medical team has recommended that you follow a special diet. Always follow the instructions of your medical team. The plan is moderately low-carb, but according to the American Diabetes Association’s 2019 Dietary Guidelines, the appropriate daily carb intake is personal, so adjust accordingly.
Q: I practice intermittent fasting. Can I combine meals or skip snacks so I can eat everything in the 6 hour non-fasting period?
A: Yes, you can enjoy the meal plan and still practice intermittent fasting. Feel free to combine meals or skip snacks as long as you’re still consuming enough calories to support your goals
Q: What should I do if I can’t follow the meal plan for every meal (due to work, social life, etc.)?
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A: That’s fine, a meal plan should make life easier, not harder. Try to match your daily calories and carbs as closely as possible, but don’t stress too much about it.
A: No worries, just swap out the ingredients you don’t want or simply make a different meal. Just try to match the calories and carbs listed for the meal you don’t want
A: You can eat healthy even if you don’t cook. Try to choose food options that fit your minimum daily calorie goals. When buying food in restaurants or ready-made food in the supermarket, pay attention to how it is prepared and try to find food online to help calculate carbohydrates
A: Yes, you can use this meal plan until you get bored of the meals. And when you do, simply replace the meals with others in our recipe library or your favorite recipes. If you have been diagnosed as a diabetic, healthy foods must be your habit, especially those that have lower glucose levels. Glucose is a type of sugar from food that your body converts into energy. Therefore, consuming a large amount of glucose can cause diabetes. Starting the day with healthy meals is a very serious thing for everyone, especially for those who have diabetes. Here are breakfast menus you can choose to control your blood sugar. Greek yogurt is such a simple and delicious breakfast for everyone. Probiotics contained in yogurt break down blood sugar and reduce the level. These low-calorie dishes also have fewer carbohydrates, so they are also suitable for dieting. Egg is such a versatile ingredient to make. Eggs have fewer calories, but also a high protein content that can lower high blood sugar levels if you eat them regularly in appropriate portions. This delicate dish can also be made in several ways such as boiled, fried and scrambled. The accompanying egg with nutritious vegetable ingredients will become a great combined breakfast for diabetics. If you want to choose a high-carb breakfast menu, but still lower your blood sugar, oatmeal is the best option. It will be tastier if you add some delicate additional dressing, but healthy like berries, walnuts, etc. For the salty one, tofu scramble goes with the toast. Fry the tofu in a pan, then add a little salt and pepper. You can combine this dish with any stewed vegetables such as mushrooms and spinach. Tofu has good fats and proteins that can lower blood glucose. These are some recommendations for a breakfast menu to lower blood sugar. Remember to always check your glucose levels
