THE 7-DAY DIABETIC MEAL PLAN

Image credit: Not just diets

Before I go on to what I want to say, I need to let you know that there is NO SUCH THING AS A DIABETIC DIET! The diabetic diet is as far as I am concerned a HEALTHY DIET.

A lot of you out there might be living with Diabetes mellitus or you know someone who does. It can be a big deal getting the right meal to keep the blood sugar low.

I hope you find the 7 Day Diet Plan useful:

1st Day

  • Breakfast – 1 cup of Skimmed Milk, 1 cup of bran flakes (different brands sold in the supermarket) and 1 medium sized banana (Yoruba ones preferrably)
  • Lunch – 100gm of boiled brown/white rice with vegetable sauce and grilled fish, 1 small sized apple
  • Dinner – A bowl of salad (cabbage, lettuce, sliced tomatoes) +/- a dash of salad cream

2nd Day

  • Breakfast – 2 to 4 slices of whole wheat bread, 1 cup of skimmed milk +/- 50gm of grapes
  • Lunch – 100gm of beans porridge and a small bowl of ‘Pap’
  • Dinner – 5 pieces of medium sized Garden eggs and 1 cup of skimmed milk (optional)

3rd Day

  • Breakfast – 1/2 cup of cooked white oatmeal, 50 gms of dried fruits, 1 cup of skimmed milk
  • Lunch – 100gm of fried rice, grilled skinned chicken, drinking water
  • Dinner – 1 wrap of moi moi or Agidi/Eko with Fish stew.

4th Day

  • Breakfast – 100gm of boiled spaghetti and grilled fish sauce,
  • Lunch – 1 ‘fist’ size of wheat with vegetable soup, 1 apple
  • Dinner – 1/2 cucumber and 1 cup of skimmed milk

5th day

  • Breakfast – 2 slices of wheat bread with 1 medium sized scrambled egg, 1 cup of grapefruit or skimmed milk
  • Lunch – 2 small wraps of ‘Amala’ with Ewedu soup or any other
  • Dinner – Boiled plantain(unripe or not too ripe) with vegetable sauce

6th Day

  • Breakfast – 100gm of boiled Irish potatoes with vegetables and grilled fish
  • Lunch – 100gm of jollof rice with skinned chicken, small bowl of mixed fruit
  • Dinner – a hot bowl of white oats and 1 apple

7th Day

  • Breakfast – 1 bowl of cereal, mixed fruits
  • Lunch – 1 ‘fist’- size of wheat with vegetable soup
  • Dinner – vegetable salad and 1 cup of skimmed milk

This is basically a 1,200 Kcal diet for those who are practically on a diet and who may be diabetic. If you know that your job is more or less sedentary, stick to this size, but if you have a pretty active life, you can step it up a bit to 1,400Kcal, 1,600Kcal or 1,800Kcal.

Please, do try as much as possible not to miss a meal ( do 3 square meals daily) and don’t fill your plates! Avoid junk food like meatpies, sausages, fizzy drinks, sweets, icecream, ‘puff-puff’, and so on.

Don’t forget to Exercise!!

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