Diabetes is a disease that negatively impacts how your body breaks down sugar (glucose) for energy. When you eat, carbohydrates break down into glucose, and the body either uses it for energy or stores it in the muscles and liver as glycogen.
How to Control Diabetes?
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Finding the right endocrinologist who could give the right medical advice to contain this chronic disease is the first step apart from practicing a healthy lifestyle, including physical exercise and a nutritious diet.
We have curated the seven most effective meal plans for you when taking steps to cure Diabetes with healthy food habits.
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.
