Say Goodbye to Sugar!3-Days Diabetic Meal Plan

Avoid Sugar
The words “too much sugar” written in sugar grains. Overhead view.


Eating with diabetes don’t need to be restrictive or complicated. Healthy eating is the cornerstone of managing diabetes, yet it can be a challenge figuring out what to eat to balance your blood sugar. Don’t get fret out! Here we’ve created a delicious 3-day meal plan that makes it easier to follow a diabetes diet. In this plan, you’ll find a mix of nutritious foods including fiber-rich complex carbohydrates, like whole grains and fresh fruits and vegetables, lean protein sources, healthy fats and dairy.

Day 1

Breakfast– 1/2 cup oats cooked in 1/2 cup each 2% milk and water; 1 medium plum, chopped & 4 walnut halves, chopped. Before a meal, you can even take ¾ cups of blueberries 1/4 nonfat plain Greek yogurt.

Lunch– Prepare a recipe of Turkey & Apple Cheddar Melt and have a great lunch. Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other slice of bread with the remaining 1 tsp. mustard and 1 Tbsp. of cheese. Toast sandwich halves face-up in a toaster oven until the cheese begins to melt and bubble. Add the mixed greens to the sandwich just before serving.

Evening Snacks– Drizzle the apple slices with honey and sprinkle with cinnamon and enjoy your snacks time.

Dinner– Prepare 2 ½ cup of weight-loss vegetable loss soup or Rosemary-Goat Cheese Toast (Toast bread. Top with goat cheese and rosemary. Drizzle with honey)

Day 2

Breakfast – 1 piece of Everything Bagel Avocado Toast (Spread avocado on toast. Top with seasoning and salt), ½ cup of blueberries & 25 pistachios. As usual, before a meal, you can even eat 10 pieces of cherries.

Lunch– 1 ¾ cup of vegetable weight-loss soup and 2 slices of whole-wheat baguette

Evening Snacks– Cinnamon Apples (Sprinkle Cinnamon in apple slices)

Dinner– 2 ½ cup of Lentil & Roasted Vegetable salad with broccoli florets dressing and Frozen chocolate-banana bites (Dark chocolate is drizzled on chunks of banana then frozen to make this sweet snack or dessert)

Day 3

Breakfast– Try something new, here we have a recipe called Yogurt with Blueberries & Honey. Just add flaxseed to yogurt and top with chopped walnuts or leave the walnuts whole to have on the side. If you’re not enough with this recipe, then add 1 medium-size plum in your diabetic breakfast plan.

Lunch– 3 ½ cups of Mixed greens with lentils & sliced apples (Top greens with lentils, about half the apple slices, and the feta. Drizzle with vinegar and oil. Serve with the remaining apple slices on the side)

Evening Snacks– 1-medium size Orange

Dinner– Serve 1 1/3 cups of Chicken sausage & Pepper (Season rice with oil, Italian seasoning, and salt. Serve chicken, sausage & peppers over the rice). Next, take 1 tbsp of Garlic Oregano vinaigrette (Rub oregano in your hands to release its oils, then toast it in a small dry pan and add oil, vinegar, garlic, salt & pepper, whisk everything until it well combined)

Final Verdict

That’s it! We have a good general advice to keep your carbs consistent — eat the same amount at breakfast, lunch, and dinner to keep blood sugar from spiking or dipping too low. By following this, if you’re in grace to eat sweets, then the diabetic sweet mix online is the best choice as it received the nutrition check mark from dietitians & taste approval from people like you. Therefore, choose a variety of nutritious foods, as we do in this meal plan, and add in daily exercise for a healthy and sustainable approach to managing diabetes.

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