Diabetic Healthy Meal Plan

There are nearly one million Australians over the age of 25 with diabetes, that’s approximately 7.5% of the Australian population. In the last 20 years the number of Australian adults with diabetes has trebled. Incredibly, nearly 1 in 4 Australian adults has either diabetes or impaired glucose metabolism.

My opinion is that modern day Western living is mainly to blame. As recently as 80 years ago we didn’t eat processed, packaged food – it was fresh, locally grown and in season. The amount of hidden sugar in our current diet is astounding with the average Australian consuming almost 20 teaspoons every single day.

Start by reading all food labels and go by my number 1 rule – if sugar, or any other word that means sugar is in the first three ingredients then don’t eat it! Sugar is also called honey, sucrose, glucose, fructose, lactose, golden syrup, dextrose, fruit-juice concentrate, malt, malt extract, maltose, treacle, corn syrup, molasses, and palm sugar.

This week’s menu plan will focus on healthy low glycemic index foods, plenty of fibre, low sugar, steady protein and the right type of complex carbs.

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  • Monday

    Breakfast: 1 cup Bircher muesli with berries, 2 tbsp natural yoghurt and 1 tsp chia seeds
    Lunch : Zucchini frittata with a green salad
    Dinner: 120gr grilled lamb with quinoa tabouli
    Snacks: 2 ryvitas with ricotta and sprinkle cinnamon
    Drinks: Hot water with lemon
    Health notes: Chia seeds contain a high level of water soluble fibre which slows the rate of glucose entering the bloodstream

    Tuesday

    Breakfast: 1 cup untoasted muesli with berries, 1 tsp chia seeds and almond milk
    Lunch: Salad of rocket, grilled pumpkin, goats cheese and toasted walnuts
    Dinner: 120gr grilled chicken with steamed asparagus and snow peas
    Snacks: Small handful of pumpkin seeds & 8 almonds
    Drinks: 1 cup miso soup
    Health notes: Never eat toasted muesli as it is generally loaded with sugar. I use a combination of coconut oil and stevia to coat my home made muesli and then bake it on low heat

    Wednesday

    Breakfast: Smoked salmon and avocado on 1 piece rye toast
    Lunch: Wrap with 95gr canned tuna, lettuce, cucumber and fresh herbs
    Dinner: Bean & pumpkin casserole with ½ cup brown or wild rice
    Snacks: Air popped pop corn
    Drinks: Lemongrass tea
    Health notes: Add fresh herbs as much as you can to your foods as they are packed full of energy giving B vitamins

    Thursday

    Breakfast: 2 poached eggs with sautéed spinach and mushrooms
    Lunch: Salad of cos lettuce, grated carrot, grated beetroot, cucumbers and 100gr canned 3 bean mix
    Dinner: 150gr grilled snapper with mushrooms, carrots & broccoli sprinkled with cayenne pepper
    Snacks: Celery with 1 tbsp ABC spread
    Drinks: 200ml warm almond milk with a pinch of cinnamon
    Health notes: ABC spread is a nutrient dense combination of almonds, brazils and cashews. It is high in protein and fibre

    Friday

    Breakfast: 1 cup seasonal fruit with 2 tbsp natural yoghurt mixed with 1 teaspoon chia seeds
    Lunch: 3 rice paper rolls with salmon, vegetables and rice noodles
    Dinner: 2 organic lamb sausages with steamed vegetables and sweet potato mash
    Snacks: 1 apple with 10 cashews
    Drinks: Green tea
    Health notes: Green tea has less caffeine and more antioxidants than coffee

    Saturday

    Breakfast: 2 egg omelette with tomato and parsley
    Lunch: Smoothie with 1 cup almond milk, 1 tbsp natural yoghurt, 1 tsp chia seeds, ¼ tsp cinnamon, 1 banana
    Dinner: Vegetable stir fry with tofu marinated in tamari & fresh ginger
    Snacks: ¼ avocado and 2 corn thins
    Drinks: 150ml carrot, celery, mint, parsley juice
    Health notes: Recent research has shown that Cinnamon improves blood sugar control

    Sunday

    Breakfast: ½ cup cinnamon stewed fruit with quinoa puffs and almond milk
    Lunch: Homemade pizza on whole meal pita bread with broccoli, sun dried tomatoes, cheese, zucchini & garlic
    Dinner: 2 cups of chicken & vegetable soup
    Snacks: 5 brazil nuts and 1 orange
    Drinks: Licorice tea – naturally sweet and tasty
    Health notes: Quinoa has more protein than wheat and is a much healthier alternative

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    2 comments
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    Posted by BrytanniReport
    My husband is a type 2 diabetic. He is 61 years old, and a very hard working physician. The second he found out he was diabetic (about 8 years ago) he started on insulin, no messing about with other drugs first, or changing his diet like he should have way back then. But following this natural method:

    >> thebigdiabetes-lie.com/How-to-cure-diabetes <<.

    his diabetes, inflammation, asthma, and metabolic syndrome have improved dramatically! We finally are able to take off some weight, and have cut his insulin use in half!....
    Posted by Robyn385Report
    What a great lot of recipes and interesting variety learnt a lot of new facts as well which will be very useful