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Diabetes FriendlyMeal Plan
Welcome to my Diabetes-Friendly Meal PlanThank you for downloading my Diabetes-Friendly Meal Plan, I hope youenjoy it.The plan is based on recipes I make and enjoy myself.I have lived with type 1 diabetes since 1997 and spent a lot of time findingwhat works for me and the diabetes coaching clients I work with. This hasgiven me the insights to develop heathy meal plans that are easy, tasty,and won’t case havoc on your blood sugars (assuming you take your medsof course).We all have different approaches to food and what we like to eat, so don’tsee this plan as a final truth, but rather as an inspiration to develop goodnutrition habits, regardless of your fitness and health goals.For more healthy recipes and meal plans, check out my recipe index andmeal plan archive on Diabetes Strong.- Christel
How the Plan WorksI prefer to eat six smaller meals throughout the day rather than the classicthree big meals of breakfast, lunch, and dinner. Eating smaller meals allowsme to spread out my carbs between the meals, making blood sugar controleasier. I also rarely feel hungry between meals because I eat every 3-4hours.Each meal has less than 30 grams of carbs, a good amount of protein, andsome healthy fat. Because the meals are very similar in size andmacronutrients, you can really eat them in the order you like. If you preferchicken for breakfast and pancakes for dinner, I won’t hold you back (but Imay give you a strange look )If eating six daily meals doesn’t work for you because of your schedule(work, family, etc.), please don’t stress about it. You can just combine someof the meals and have four meals instead. It’s better to have a routine thatworks than trying to force yourself to eat six daily meals.A note about veggies: The recipes include everything I eat except the leafyand fibrous veggies (salad, broccoli, etc.). I don’t count those in my dailycalories and you can eat as many as you like. Filling up on salad (without ahigh-calorie dressing) is a great way to add more “food volume” and makesure you don’t feel hungry between meals.
How to Adjust the Plan to Your Calorie NeedWe all have different calorie needs. Your daily calorie need depends onyour size, fitness level, daily activity, gender, etc. When you are creating ahealthy meal plan, your first step should therefore always be to calculateyour “calorie equilibrium”, or how many calories you need each day tomaintain your current weight.You can learn exactly how to find you calorie equilibrium with 5 easy stepsin this post: calorieneed/Once you know your calorie equilibrium, you can adjust your daily caloriesup or down to meet your goals. If your goal is to lose weight, I recommendthat you eat 300- 500 calories less than your equilibrium each day (but noless than 1,200 per day). This should lead to a steady and healthy weightloss.If you want to gain muscle, start out by adding in 300-500 calories morethan your equilibrium each day and see what happens. If you find that youare also putting on a little too much fat, decrease your calories slightly.The recipes in the document list amounts for a 1,600 calorie diet, but youcan use the tables on the next two pages to easily convert the plan intodifferent calorie levels (and metric measurements).Disclaimer: I know that healthy nutrition (and especially how many carbsto eat) is a topic that causes a great deal of discussion in the diabetescommunity. I make no claim that my approach is the best or only way to doit, but it’s what works for me and the clients I work with. If you are doingsomething different that works for you, then definitely keep doing it!I am not a medical professional! Please discuss any dietchanges with your medical team.
Diabetes-Friendly Meal Pan (Emperial)Daily CaloriesMeal 1OatsWhey ProteinEgg whitesBlueberryNut butterCaloriesProtein (g)Carbs (g)Fats (g)Meal 2Low carb tortillaSmoked salmonCream cheese (low-fat)Red onionArugulaCaloriesProtein (g)Carbs (g)Fats (g)Meal 3Chicken breastEgg (1 whole egg)Mayo (Fat-free)Ezekiel MuffinCaloriesProtein (g)Carbs (g)Fats (g)Meal 4StrawberryBananaWhey ProteinFlaxseed mealCaloriesProtein (g)Carbs (g)Fats (g)Meal 5Chicken breastLow fat mozzarellaArtichoke heartSun-dried tomatoesSweet potato (boiled)CaloriesProtein (g)Carbs (g)Fats (g)Meal 6Cottage cheese (Low fat)BlackberriesAlmondsCaloriesProtein (g)Carbs (g)Fats (g)Daily totalsCaloriesProtein (g)Carbs (g)Fats z.oz.oz.oz.ozMeasureoz.oz.oz.1,200Serving size0.50.41.70.40.419720147Serving size1.01.50.80.90.2242192112Serving size1.51.00.20.523124157Serving size3.00.80.80.215321163Serving size3.00.81.00.11.521432115Serving size3.02.00.61941512101,400Serving size0.60.52.00.50.523023168Serving size1.01.80.91.10.2268212213Serving size1.81.00.20.524326158Serving size3.50.90.90.217924183Serving size3.50.91.50.11.825337145Serving size3.52.30.72271714121,600Serving size0.70.52.30.50.526326189Serving size1.02.01.11.20.3295232215Serving size2.01.00.30.829530238Serving size4.01.11.10.320527214Serving size4.01.01.50.12.028742156Serving size4.02.60.82592016131,800Serving size0.80.62.60.60.6296292110Serving size1.02.31.21.40.3321262317Serving size2.31.00.30.830732238Serving size4.51.21.20.323031234Serving size4.51.12.00.12.332648187Serving size4.52.90.92922218152,000Serving size0.80.72.80.70.7328332312Serving size1.52.51.31.50.3389313219Serving size2.51.50.30.8358382311Serving size5.01.31.30.325634264Serving size5.01.32.00.12.536053198Serving 3169116551,771189126612,01521314471
Diabetes-Friendly Meal Pan (Metric)Daily CaloriesMeal 1OatsWhey ProteinEgg whitesBlueberryNut butterCaloriesProtein (g)Carbs (g)Fats (g)Meal 2Low carb tortillaSmoked salmonCream cheese (low-fat)Red onionArugulaCaloriesProtein (g)Carbs (g)Fats (g)Meal 3Chicken breastEgg (1 whole egg)Mayo (Fat-free)Ezekiel MuffinCaloriesProtein (g)Carbs (g)Fats (g)Meal 4StrawberryBananaWhey ProteinFlaxseed mealCaloriesProtein (g)Carbs (g)Fats (g)Meal 5Chicken breastLow fat mozzarellaArtichoke heartSun-dried tomatoesSweet potato (boiled)CaloriesProtein (g)Carbs (g)Fats (g)Meal 6Cottage cheese (Low fat)BlackberriesAlmondsCaloriesProtein (g)Carbs (g)Fats (g)Daily totalsCaloriesProtein (g)Carbs (g)Fats eceMeasureggggMeasuregggggMeasureggg1,200Serving size14.31148111119720147Serving size1.04323266242192112Serving size431.00.20.523124157Serving size862322.8615321163Serving size86212924321432115Serving size8656171941512101,400Serving size16.61357131323023168Serving size1.05027307268212213Serving size5010.20.524326158Serving size1002727717924183Serving size100254325025337145Serving size10065202271714121,600Serving size19.01565151526326189Serving size1.05730348295232215Serving size5710.30.829530238Serving size1143030820527214Serving size114294335728742156Serving size11474232592016131,800Serving size21.417731717296292110Serving size1.06434389321262317Serving size6410.30.830732238Serving size1283434923031234Serving size128325736432648187Serving size12883262922218152,000Serving size23.819811919328332312Serving size1.571384310389313219Serving size7120.30.8358382311Serving size14338381025634264Serving size143365747136053198Serving 69116551,771189126612,01521314471
Protein PancakesPrep time: 5 min Cook time: 5 min ¾ oz. uncooked oats½ scoop vanilla protein powder2½ oz. egg whites½ oz. blueberries½ tsp. baking powder ½ tbsp. Stevia in the raw⅛ cup waterCooking spray½ oz. nut butterSugar-free syrup (optional)Instructions1. Blend together all the ingredients except the cooking spray and sugarfree syrup (I use a NutriBullet).2. Put a pan on the stove (medium heat) and coat it with a little cookingspray.3. When the pan is hot, pour in the pancake batter until it covers the panin a thin layer. The batter is a little thicker than regular pancake batter,so make sure to spread it evenly.4. Cook the pancakes for about 1 min on each side until they are fullycooked.5. Drizzle a little sugar-free syrup on top and serve with nut butter.
Smoked Salmon WrapPrep time: 10 min Cook time: 0 min 1 8-inch low-carb flour tortilla2 oz. smoked salmon2 tsp. low-fat cream cheese1¼ oz. Red onionHandful arugula ½ tsp. fresh or dried basil Pinch of pepperInstructions1. Warm the tortilla in the oven or microwave (pro tip: Warm it between2 pieces of moist paper towel to keep it from drying out).2. Mix cream cheese, basil, and pepper, and spread it onto the tortilla.3. Top it off with the salmon, arugula, and finely sliced onion.4. Roll up the wrap and enjoy!
Chicken & Egg Salad SandwichPrep time: 5 min Cook time: 20 min 2 oz. cooked chicken breast1 hard-boiled eggs¼ tbsp. fat-free mayo¼ tbsp. curry powder¾ Ezekiel muffin (or other highprotein bread) Basil or chives (optional) Dash of saltInstructions1. Bake the chicken in the oven at 365 F (185 C) for about 20 min (checkwith a knife that the chicken is cooked all the way through).2. Boil the eggs for 8 minutes.3. Cut chicken and eggs into bite-sized pieces.4. Mix the mayo with curry powder (I like to use a LOT of curry powder.Start with a quarter tablespoon and taste before adding more).5. Combine everything in a large bowl and mix.6. Toast the muffins, put the Chicken & Egg Salad on top, and garnishwith basil or chives.7. Sprinkle a little salt on top and enjoy!
Strawberry-Banana Protein SmoothiePrep time: 5 min Cook time: 0 min 4 oz. strawberries1 oz. banana1 scoop vanilla protein powder1 tsp. flaxseedWaterInstructions1. Put all the ingredients in a blender and blend until fully mixed2. Start out with just a little water and then slowly add as much as youlike to get the right consistency.3. Serve over ice or use frozen berries to give the smoothie a thicker(almost slush-ice) consistency.
Stuffed Chicken BreastPrep time: 5 min Cook time: 20 min 4 oz. chicken breast1 oz. low-fat mozzarella1½ artichoke heart (from a can)1 tsp. sundried tomato, chopped5 large basil leaves1 clove garlic ¼ tsp. curry powder¼ tsp. paprikaPinch of pepperToothpicks2 oz. sweet potatoInstructions1. Preheat the oven to 365 F (185 C).2. Cut the chicken breast almost halfway through with a sharp knife.3. Chop up the mozzarella, artichoke, basil, tomato, and garlic. Mix tocombine and stuff it into the cut chicken breast.4. Use a few toothpicks to close the chicken breast around the stuffing.5. Place the chicken breast on a baking sheet or aluminum foil, andseason it with pepper, curry powder, and paprika.6. Bake for around 20 minutes (depending on the size of the chickenbreast).7. Serve with boiled or roasted sweet potatoes.
Cottage Cheese ParfaitPrep time: 5 min Cook time: 0 min 4 oz. low-fat cottage cheese⅛ tsp. vanilla extractDash of cinnamon4 drops liquid stevia2½ oz. blackberries or raspberries¾ oz. almondsInstructions1. Combine all ingredients, except berries and almonds in a foodprocessor or blender.2. Pulse until smooth and divide between two small bowls.3. Top with berries and almonds.4. Enjoy!
Learn more about Online Diabetes CoachingAre you struggling with: Not being able to lose weight or build muscle?High or low blood sugars during and after exercise?Not being able to reduce your A1C and being stuck on the “blood sugarroller coaster”?Not knowing what to eat and how to exercise to reach your diabetes,health and fitness goals?Then let me support you in reaching your health and diabetes goals.I offer individualized online coaching sessions to address what’s mostimportant to you when it comes to managing your health and diabetes. Thetime is yours, and my goal is that you will leave each session with the tooland knowledge to move forward successfully.If you are interested in scheduling a 15-minute introduction call to learnmore about my approach, please contact me atChristel@DiabetesStrong.com
Get a Diabetes Strong shirt, tank or hoodieI love wearing my diabetes with pride for everyone to see!I have created a lot of different designs and you can get T-shirts, V-necks,tanks, hoodies, sweatshirts, etc.United States - al - www.redbubble.com/people/DiabetesStrong/shop
Welcome to my Diabetes-Friendly Meal Plan. Thank you for downloading my Diabetes-Friendly Meal Plan, I hope you enjoy it. The plan is based on recipes I make and enjoy myself. I have lived with type 1 diabetes since 1997 and spent a lot of time finding what works for m
