Day 1
✅ Breakfast: Scrambled eggs with spinach and whole-grain toast + a small bowl of mixed berries
✅ Snack: Handful of almonds + a piece of cheese
✅ Lunch: Grilled chicken salad with leafy greens, avocado, cherry tomatoes, and vinaigrette
✅ Snack: Greek yogurt with chia seeds
✅ Dinner: Baked salmon with roasted Brussels sprouts and quinoa
Day 2
✅ Breakfast: Chia seed pudding with unsweetened almond milk, walnuts, and blueberries
✅ Snack: Carrot sticks with hummus
✅ Lunch: Turkey and avocado lettuce wraps + a side of cucumber slices
✅ Snack: Cottage cheese with flaxseeds
✅ Dinner: Grilled tofu stir-fry with bell peppers, mushrooms, and brown rice
Day 3
✅ Breakfast: Oatmeal with cinnamon, flaxseeds, and sliced apples
✅ Snack: Hard-boiled eggs + cherry tomatoes
✅ Lunch: Quinoa and black bean salad with olive oil dressing
✅ Snack: Handful of walnuts and a small piece of dark chocolate
✅ Dinner: Baked cod with steamed asparagus and mashed cauliflower
Day 4
✅ Breakfast: Greek yogurt with almonds, pumpkin seeds, and raspberries
✅ Snack: A pear with peanut butter
✅ Lunch: Lentil soup with a side of whole-grain crackers
✅ Snack: A handful of sunflower seeds
✅ Dinner: Grilled shrimp with roasted sweet potatoes and sautéed spinach
Day 5
✅ Breakfast: Scrambled tofu with bell peppers and whole-wheat toast
✅ Snack: Celery sticks with almond butter
✅ Lunch: Chicken and quinoa bowl with roasted veggies
✅ Snack: Small handful of pecans
✅ Dinner: Baked eggplant parmesan with a side of mixed greens
Day 6
✅ Breakfast: Smoothie with spinach, banana, protein powder, flaxseeds, and unsweetened almond milk
✅ Snack: Cottage cheese with blueberries
✅ Lunch: Grilled salmon with quinoa and steamed broccoli
✅ Snack: Handful of mixed nuts
✅ Dinner: Stuffed bell peppers with lean ground turkey and brown rice
Day 7
✅ Breakfast: Scrambled eggs with avocado and whole-grain toast
✅ Snack: Greek yogurt with chia seeds and walnuts
✅ Lunch: Chickpea and kale salad with lemon dressing
✅ Snack: Cucumber slices with guacamole
✅ Dinner: Grilled chicken with roasted zucchini and quinoa
Tips for Managing Diabetes Through Diet
- Choose fiber-rich foods: Whole grains, beans, legumes, nuts, and seeds help regulate blood sugar.
- Opt for lean proteins: Chicken, fish, tofu, and legumes keep you full without spiking glucose.
- Healthy fats are your friend: Avocados, nuts, seeds, and olive oil support heart health.
- Control portions: Eating smaller meals throughout the day helps stabilize blood sugar.
- Stay hydrated: Drink plenty of water and avoid sugary drinks.
- Monitor carbohydrate intake: Stick to complex carbs like quinoa, oats, and whole wheat.