7 Menu Ideas for Diabetics

Day 1

One poached egg, half an avocado, and one piece of Ezekiel bread will make a tasty breakfast.

Lunch: 2/3 cup canned low-sodium pinto beans, 1 cup chopped fresh spinach, 1/4 cup chopped fresh tomatoes, 1/4 cup bell peppers, 1 ounce (oz) cheddar cheese & one tablespoon (tbsp) salsa.

2 oz ground lean turkey, 1 cup cooked whole-wheat spaghetti pasta, and 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini).

Day 2

One cup (100g) cooked oats, 3/4 cup blueberries, 1-ounce almonds, and one teaspoon (tsp) chia seeds for breakfast.

Salad: 2 cups fresh spinach, 2 ounces grilled chicken breast, 1/2 cup chickpeas, 1/2 cup sliced strawberries, 1/4 cup shredded carrots, 2 tbsp dressing.

2/3 cup whole wheat cooked flatbread, half cup sautéed eggplant, four sundried tomatoes, five giant olives chopped, half a sliced cucumber, one tablespoon balsamic vinegar, and fresh basil.

Day 3

Breakfast: 2-egg veggie omelet with 1/2 cup black beans and 3/4 cup blueberries (spinach, mushrooms, bell pepper, avocado).

Tuna combined with carrots, olive oil, tomato, and apple makes a filling lunch.

Dinner: 50g succotash, 1 tbsp butter, 2 oz pork tenderloin.

Day 4

Sweet potato sandwich: two slices (100 g) toasted sweet potato with 1 oz goat cheese, spinach, and 1 tsp flaxseed sprinkled on top.

2 oz grilled chicken, 1 cup raw cauliflower, one tablespoon low-fat French dressing, and 1 cup fresh strawberries for lunch

Dinner: 2/3 cup quinoa, 8 ounces silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, two tablespoons olive oil, and one kiwi.

Day 5

Breakfast: 1/3 cup Grape-Nuts (or other high-fiber cereal), 1/2 cup blueberries, and 1 cup unsweetened almond milk.

Lunch: 2 cups spinach, 1/4 cup tomatoes, 1-ounce cheddar cheese, one boiled diced egg, two tablespoons yogurt dressing, 1/4 cup grapes, one teaspoon pumpkin seeds, 2 ounces roasted chickpeas.

2 oz salmon fillet, one medium baked potato, one tablespoon butter, and 1.5 cups steamed asparagus for dinner.

Day 6

1 cup plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, one tablespoon chia seeds

Lunch: Tacos with two corn tortillas, one-third cup cooked black beans, one-ounce low-fat cheese, two tablespoons avocado, one cup coleslaw, and salsa as a dressing.

Dinner: 3/4 cup whole strawberries, half medium baked potato with skin, 2 oz broiled meat, 1 tbsp unsalted butter, 1.5 cups steamed broccoli with 1 tsp oregano.

Day 7

1 cup cooked oatmeal, one scoop chickpeas powder, one tablespoon peanut butter, and one tablespoon chia seeds for breakfast

Lunch: 1 whole-wheat pita pocket, 1/2 cup cucumber, 1/2 cup tomatoes, 1/2 cup lentils, 1/2 cup leafy greens, and two tablespoons salad dressing.

2 oz boiling shrimp, 1 cup green peas, one tablespoon butter, half a cup cooked beets, 1 cup sauteed Swiss chard, and one tablespoon balsamic vinegar.