A meal plan is your guide on when, what, and how much to eat to get the nutrition you need while keeping your blood sugar levels within your target range. A good meal plan will take into account your goals, tastes, lifestyle, and medications you are taking.
You should plan regular, balanced meals to avoid high or low blood sugar levels. Eating about the same amount of carbohydrates at each meal can help.
The carbohydrates, proteins, fats, and fiber in food affect blood sugar in different ways. Carbohydrates can raise blood sugar faster and higher than protein or fat. Fiber can help you control blood sugar, so carbohydrates that contain fiber, like sweet potatoes, will not raise your blood sugar as fast as carbohydrates with little or no fiber, such as soda.
1,200 Calorie Plan
Breakfast: one poached egg and half a small avocado on a slice of Ezekiel bread, an orange.
Lunch: Mexican bowl: two-thirds of a cup of low sodium canned pinto beans, 1 cup of chopped spinach, a quarter of a cup of chopped tomatoes, a quarter of a cup of bell peppers, 1 ounce (oz) of cheese, 1 tablespoon ( tbsp) of sauce like sauce.
Dinner: 1 cup cooked lentil penne pasta, 1.5 cups vegetable tomato sauce (cook garlic, mushrooms, greens, zucchini, and aubergines), 2 oz. Lean ground turkey.
Breakfast: 1 cup (100 g) of cooked oatmeal, three-fourths of a cup of blueberries, 1 ounce of almonds, 1 teaspoon (teaspoon) of chia seeds.
Lunch: Salad: 2 cups fresh spinach, 2 oz. Grilled chicken breast, half a cup of chickpeas, half a small avocado, half a cup of sliced strawberries, a quarter of a cup of grated carrots, 2 tablespoons of dressing.
Dinner: Mediterranean couscous: a two-thirds cup of cooked whole-wheat couscous, half a cup of sauteed eggplants, four dried tomatoes, five giant chopped olives, half chopped cucumber, one tablespoon of balsamic vinegar, fresh basil.
Breakfast: two-egg vegetarian omelet (spinach, mushrooms, bell pepper, avocado) with half a cup of black beans, three-fourths of blueberries.
Lunch: Sandwich: two regular slices of high-fiber whole wheat bread, 1 tablespoon plain non-fat Greek yogurt and 1 tablespoon mustard, 2 ounces canned tuna in water mixed with a quarter cup grated carrots, 1 tablespoon dill sauce, 1 cup tomato slices, half a medium apple.
Dinner: half a cup (50 g) of succotash, 1 teaspoon of butter, 2 oz of pork loin, 1 cup of cooked asparagus, half a cup of fresh pineapple.
Breakfast: Sweet Potato Toast: Two slices (100 g) of toasted sweet potato, topped with 1 oz. Goat cheese, spinach, and 1 teaspoon sprinkled flaxseed.
Lunch: 2 ounces roasted chicken, 1 cup raw cauliflower, 1 tablespoon low-fat French dressing, 1 cup fresh strawberries.
Dinner: two-thirds cup quinoa, 8 oz silk tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 teaspoons olive oil, one kiwi.
Breakfast: a third cup of grape nuts (or similar cereal with high fiber content), half a cup of blueberries, 1 cup of unsweetened almond milk.
Lunch: Salad: 2 cups spinach, quarter cup tomatoes, 1 oz. Cheddar cheese, chopped boiled egg, 2 tablespoons yogurt dressing, quarter cup grapes, 1 teaspoon pumpkin seeds, 2 oz. roasted chickpeas.
Dinner: 2 oz. salmon fillet, 1 medium baked potato, 1 teaspoon butter, 1.5 cups steamed asparagus.
Breakfast: 1 cup of low-fat Greek yogurt sweetened with half a banana puree, 1 cup of strawberries, 1 tablespoon of chia seeds.
Lunch: Tacos: two corn tortillas, a third of a cup of cooked black beans, 1 oz of low-fat cheese, 2 tablespoons of avocado, 1 cup of coleslaw, sauce as a dressing.
Dinner: Half-roasted potato with skin, 2 oz. Roast beef, 1 teaspoon butter, 1.5 cups steamed broccoli with 1 teaspoon nutritional yeast sprinkled on top, three-fourths cup whole strawberries.
Breakfast: Chocolate Peanut Oatmeal: 1 cup cooked oatmeal, 1 tablespoon vegan chocolate or whey protein powder, 1 tablespoon peanut butter, 1 tablespoon chia seeds.
Lunch: a small bag of whole wheat pita, half a cup of cucumber, half a cup of tomatoes, half a cup of lentils, half a cup of green leaves, 2 tablespoons of salad dressing.
Dinner: 2 oz. of boiled shrimp, 1 cup of green peas, 1 teaspoon of butter, half a cup of cooked beets, 1 cup of sauteed chard, 1 teaspoon of balsamic vinegar.
The Plate Method
It is easy to eat more food than you need to inadvertently. The plate method is a simple, visual way to ensure you get enough non-starchy vegetables and lean protein and limit the amount of high-carbohydrate foods that have the highest potential for increasing blood sugar.
Start with a 9-inch plate:
- Fill half with non-starchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots.
- Fill a quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
- Fill a quarter with a grain or starchy food, such as potatoes, rice, or pasta (or skip the starch entirely and double the non-starchy vegetables).