Low glycaemic index – blood sugar optimised
Diabetic Meal Plan
Stable blood sugar, constant energy – low GI meals for type 2 diabetes and prediabetes.
🔥 1800 kcal / day
For people with type 2 diabetes or prediabetes, choosing the right carbohydrates is crucial. This plan focuses on low-GI foods, sufficient fibre and regular meals. Always discuss this plan with your doctor or diabetologist.
📆 Monday1450 kcal
🥚 Scrambled eggs (2) + spinach + 1 slice wholegrain bread320 kcal
🥗 Chickpea salad + cucumber + olive oil410 kcal
🐟 Salmon + steamed vegetables + quinoa (80g)540 kcal
🍎 Apple + 12 walnuts180 kcal
📆 Tuesday1370 kcal
🥣 Oats (50g) + cinnamon + blueberries + nuts340 kcal
🥦 Lentil soup + 1 rye crispbread380 kcal
🍗 Chicken breast + broccoli + sweet potato (100g)490 kcal
🫙 Greek yoghurt + flaxseed160 kcal
📆 Wednesday1410 kcal
🍳 Omelette: egg + mushrooms + cheese350 kcal
🥙 Wholegrain wrap + turkey breast + avocado + pepper430 kcal
🥩 Beef fillet + green beans + wild rice (80g)520 kcal
🥒 Celery sticks + 2 tbsp hummus110 kcal
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💡 Eat every 4–5 hours to minimise blood sugar fluctuations. Always combine carbohydrates with protein and fat – this slows glucose absorption into the blood.
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7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
Which foods should diabetics avoid?+
White bread, white rice, sugary foods, fruit juices and high-GI snacks.
Can diabetics eat fruit?+
Yes, in moderation – prefer low-GI fruits like berries, apple, pear. Avoid dried fruits and fruit juices.
Is low-carb better for diabetics?+
Low-carb can help – but with drastic reduction consult your doctor as medication may need adjusting.
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