Meal Planning for Diabetics

We have been looking at different foods we should eat and those we should avoid if we want to control our blood glucose or possibly eliminate diabetes. Today, it is only fitting that I pause and give you an idea of what a full meal plan for me is on any given day.

I know meal planning can be a big deal for a lot of us, and also finding the time to prepare meals can be frustrating. I will share with you some of the things I do to reduce or totally remove the stress.

Stressed woman

Double-Up and be Less Stressed

The first thing I must state, if you see what I ate today, then chances are you will know what I will eat tomorrow. Yes, I use the refrigerator to store cooked foods and where, applicable, I cook for two (2) days. This saves me from the headache of being at the stove every day of my life. I don’t know about you, but, I hate cooking every day. This means that if my family is going to have 6 fingers of green banana today, then, I cook 12 fingers.

The same is true for all the other things we will eat. I do not use salad dressings (just a personal preference and since I am the only person at home eating the dressing, I just make a little, when and if I feel the need to have some). This makes it easier for me to make a raw salad for two (2)  days. After I wash the vegetables, I dry them with a piece of paper towel before cutting to make my salad.
Raw salad

The Rest is Easy

I make my juices fresh on a daily basis, but I do not have a lot of juice or smoothies. I make them a once per week treat, sometimes twice, but it all depends on my readings. I am also working full time and creating a website, whilst I care for an 18-year-old son, so I don’t always have the time and hence I leave juicing and smoothies as our weekend treat.

Tea is done on a daily basis and I just wash and eat my fruits. The nuts I place in small containers on the weekend so that on a daily basis I grab a package.

Let’s get that Plan Going

I trust that by sharing I have helped you to see that it can be done with a bit of planning and commitment. Remember the benefits of preparing and eating meals at home, especially if you have joined us in the fight against diabetes. Meal planning gets easier as it becomes the norm for you. Give it a try and let me know.

Meal planning for diabetics is crucial since we need to ensure that we eat the correct foods in the amount which will give us a gradual and steady rise in blood glucose, instead of a sudden, high rise. Please continue to read as I share with you a typical daily meal plan for me.

Breakfast (between 7:00 to 7:30 am) Green Bananas

  • 12 ozs homemade fruit/vegetable drink (cucumber, carrot, apple, coconut water)
  • 1 cup steamed callaloo
  • 1 finger boiled green banana
  • 1 cup coffee (no, sugar or milk)
  • 8 ozs water

Mid-Morning Snack (between 9:00 to 9:30)

  • 2 apples (small)
  • 8 – 16 ozs water

Lunch (between 12 noon to 12:30 pm)

  • 1 piece of chicken breast (note, I cut a chicken breast into 2 servings)
  • 1/2 cup raw salad (lettuce, cucumber, tomatoes)
  • 1 cup vegetable soup (water, cho cho, pumpkin, carrots, scallion, thyme, onions, garlic, scotch bonnet pepper, and salt)
  • 8 – 16 ozs water

Mid-Afternoon Snack (between 3:00 to 3:30 pm)

  • 1 tbsp nuts (cashew, peanut, walnut, or, almonds)
  • 1 cup green tea (no sugar or milk)
  • 1 ripe banana
  • 8 – 16 ozs water

Dinner (between 5:30 to 7:00 pm) Soup

  • 1/2 cup of stewed beans (no meat, nicely seasoned with scallion, onions, black pepper, salt, garlic, thyme, scotch bonnet pepper, and coconut milk)
  • 1/2 cup raw salad (lettuce, cucumber, tomatoes)
  • 1 finger boiled green banana
  • 1 cup vegetable soup (water, cho cho, pumpkin, carrots, scallion onions, garlic, scotch bonnet pepper, and salt)
  • 8 – 16 ozs water

I do not always make the time to exercise, but I increased my activity level by doing some gardening, cleaning the car, cleaning the house, etc. Anything that I can tolerate that makes me sweat and have a good night sleep. I sometimes use a stationary cycle for a few minutes or one of my Leslie Sansone DVD.

Conclusion

Meal planning is an essential task that persons with diabetes should make a part of their daily routine. An example of a daily meal plan was given, totaling 3 complete meals and 2 snacks. A combination of plant-based foods and animal protein was used to create the meals, with an emphasis on foods obtained from plants.

Exercise or at least an active lifestyle will help in keeping our blood glucose in the normal range, or at least lower an existing high reading. These meals are both tasty and filling, whilst they result in a gradual, low rise in blood glucose.

Making the change is possible. The first thing you need to do is to start now. Go ahead.

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I took the liberty of identifying some nuts for you. Go ahead and shop here by clicking the icon with the shopping cart Shopping cart


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8 Comments


  1. // Reply

    Thanks for this article. I just have one question though….

    Can I lose weight as well if I stick to this kind of eating habits?


    1. // Reply

      I am sticking to it and I am losing weight. Let me know if yu try and the outcome. I consider it a lifestyle change. I eat carbohydrates too, but from yam, banana, etc (in their natural, unprocessed state). I avoid sweets, outside of fruits and vegetables and I am also more active.It is the combination which is causing me to lose weight.


  2. // Reply

    Hey these are great tips! Meal planning is crucial for any diet. I remember when I was a weight lifter I would plan my meals ahead of time. I wouldn’t have a list but I would have a stack of Tupperwares and bulk cook everything for the week on Sunday. These foods seem to be pretty much edible uncooked but do you cook anything in bulk?


    1. // Reply

      Yes, Matt, I do cook my meats in bulk and I cook the rice, ground provision and vegetables (raw salad) for two days. Like you, I use Tupperware and other containers and when you open my refrgerator and freezer, they are nicely stacked with prepared foods. Saves a lot of time.

      I noticed you stopped preparing meals ahead of time. May I ask why?


  3. // Reply

    Your advise is very sound. Eating healthy and clean every few hours is so important to your health. It also helps you lose weight and control portions and binge eating. I am a Personal Trainer and Wellness coach and I have similar eating habits and give similar recommendations to my clients.


    1. // Reply

      Yes, it is easy to lose weight eating this way. Do you see a lot of people with diabetes? I just wondered if diabetics are visiting Wellness Coaches like yourself and I am also curious about the kinds of help we could get.


  4. // Reply

    Nicely written, I do the same thing and cook for maybe two or three days at a time. I’m not diabetic so I don’t have to follow what you have written above, but it’s interesting to note. I do need to add more vegetables to my diet and get a little bit more it exercise, but thanks for the details.


    1. // Reply

      Trevor, I am happy you do not have diabetes. In Cuba, the health care emphasis is prevention. I would encourage you to eat lots of fruits and vegetables, pay attention to carbs and sugar, to ensure that you never change your status from non-diabetic. You will be better off in the long run. Do you eat a lot of fruits?

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