When you’re changing your way of eating and looking to improve your diet, it’s always helpful to have a few examples of what a day of healthy eating looks like.
That’s why I created a one-day meal plan perfect for people living with type 2 diabetes and prediabetes.
These are the kind of recipes I give to my clients in my 1:1 coaching or group programs, and that I also eat on a regularly. Yes, I do eat what I recommend. I gotta walk my talk, right? 😉
They’re are gentle on your blood sugar level (so it won’t go up like crazy after eating this), includes plenty of nutrients, and will keep you happy and full between meals.
This meal plan is paleo-friendly and keto / high-fat-low-carb approved.
Before I continue, if you’re interested in learning more about how you can improve your diet, my Eat to Beat Diabetes Program is open for registration. Next course begins Monday January 28th 2019. Click here for more information.
What to know what to eat to beat diabetes?
My 21-day “Eat to Beat Diabetes” group program teaches you a simple but scientifically-proven way of eating
to improve your prediabetes / type 2 diabetes, so that you can start reversing your condition.
Alright, here’s the sample meal plan that is going to make your blood sugar level oh-so-happy. Enjoy!
Diabetic Meal Plan Example
Breakfast: Paleo granola
- Prep/cook time: 40 minutes
- Serving: 24 serving
- 3 cups Slivered Almonds
- 3 cups Sunflower Seeds
- 1 1/2 cups Pumpkin Seeds
- 3 cups Unsweetened Coconut Flakes
- 3/4 cup Ground Flax Seed
- 3/4 cup Coconut Oil (melted)
- 1 1/2 cups Sunflower Seed Butter
- 1 1/2 tsp Sea Salt
- 1 tbsp Cinnamon
- 3 cups Dried Unsweetened cranberries
- Preheat the oven to 300. Line a large baking sheet with parchment
- Combine all ingredients except the dried cranberries together in a large mixing bowl. Mix very well until all ingredients are evenly distributed. Using your hands works best! Spread the mixture evenly across the baking sheet.
- Bake for 30 minutes, giving a stir at the 15-minute
- Remove from oven and let cool completely. Once cool, transfer into a mixing bowl and add dried cranberries. Toss well to evenly distribute.
- Add to a bowl and serve with a bit of almond milk for breakfast or eat dry as a snack. Enjoy!
- If you have nut allergies: Use sesame seeds instead of slivered almonds
- Storage: Store in a mason jar or airtight container in the fridge for up to 1 week.
- No dried cranberries: Use raisin
Lunch: Asian Turkey Lettuce Wraps
- Prep/cook time: 25 minutes
- Serving: 4 servings
- 1 tbsp Coconut Oil
- White Onion (diced)
- tbsp Ginger (peeled and grated)
- 1/4 tsp Sea Salt
- 1/4 tsp Black Pepper
- Garlic (cloves, minced)
- 2 lb Extra Lean Ground Turkey
- 2 tbsp Tamari
- 2 heads Boston Lettuce (peeled apart into leaves and washed)
- 3 stalks Green Onion (chopped)
- 1 cup Matchstick Carrots
- 1/4 cup Raw Peanuts (chopped)
- Lime (sliced into wedges)
- Heat coconut oil in a large skillet over medium heat. Add in the onions, ginger, sea salt and pepper and sauté for about 5 minutes or until the onion is translucent. Add in the garlic and sauté for another minute.
- Add in the ground turkey and break it up as it cooks. Once it is cooked through and browned, add in the tamari. Continue to sauté until it is absorbed. Remove from heat.
- Spoon the turkey mixture into the center of a lettuce leaf and top with green onion, carrots, and peanuts. Squeeze a lime wedge over top, wrap and enjoy!
- No ground turkey? Use any type of ground meat
- Vegan/vegetarian: Use lentils instead of ground meat.
- Nut-free: Garnish with sesame seeds instead of peanuts.
- Like it spicy: Add hot sauce or chili flakes
Snack: Banana Coconut Protein Bars (grain-free)
- Prep/cook time: 20 minutes
- Servings: 12
- 1 Banana (mashed)
- 1 1/4 cups Hemp Seeds
- 2/3 cup Unsweetened Coconut Flakes
- 2/3 cup Almond Butter
- 1 tsp Cinnamon
- 1/3 cup Protein Powder
- Preheat oven to 350.
- Place all ingredients together in a bowl and mix well with a
- Pack mixture down firmly into a pan. (I use a 9 x 9 square )
- Bake in the oven for 15 minutes. Remove and let cool for 30
- When cool, cut into bars. Store in an air-tight container or wrap them individually and throw them in the freezer for an easy grab-and-go
What to know what to eat to beat diabetes?
My 21-day “Eat to Beat Diabetes” group program teaches you how to put into practice
the 5 simple eating guidelines shown in this article, so you can start improving and reversing your prediabetes/type 2 diabetes.
Dinner: Shrimp Zoodle Stir Fry
- Prep/cook time: 25 minutes
- Serving: 2
- 1/3 cup Organic Vegetable Broth (or Chicken Broth)
- 1/3 tbsp Tamari
- 2 Zucchini (large)
- 1/3 tbsp Coconut Oil (divided)
- 2 Garlic cloves (minced)
- tsp Ginger (grated)
- 2/3 lb Shrimp (peeled and deveined)
- 2/3 Yellow Bell Pepper (large, sliced)
- 2/3 cup Matchstick Carrots
- 2/3 tbsp Red Onion (diced)
- 2 cups Asparagus (woody ends snapped off)
- 2 tsp Sesame Seeds
- In a small bowl, combine the vegetable broth and tamari. Set
- Spiralize your zucchinis into noodles and set aside.
- Place half of the coconut oil in a large frying pan and heat over medium-low heat. Add the garlic and ginger and sauté for a minute. Add the shrimp and sauté for about 3 minutes or until cooked through. (Note: Shrimp should be pink on all sides.) Transfer the shrimp to a bowl and set aside while you prepare the rest.
- Increase heat to medium. Add remaining coconut oil to the pan along with the bell peppers, carrots, red onion, and asparagus. Sauté for 4 minutes or until veggies are slightly tender. Add your broth/tamari mix and stir for another 4 minutes.
- Add the shrimp back into the pan along with your zucchini noodles. Use tongs to toss and coat for 1 to 2 minutes or until zucchini noodles are slightly softened.
- Divide stir-fry onto plates and sprinkle with sesame seeds. Enjoy!
- More greens: Add wilted spinach or kale
- Like it spicy: Serve with hot sauce or sprinkle with red chili flakes
- No shrimp: Use chicken or beef instead
Snack: Nutty Chocolate Coconut Fat Bombs
- Prep/cook time: 35 minutes
- Servings: 24
- 1/2 cup Coconut Oil
- 1/3 cup All-Natural Peanut Butter
- 2 tbsp Coconut Cream
- 1/4 cup Cocoa Powder
- 1/2 tsp Stevia Powder (Feel free to omit or sub in liquid stevia)
- 1 package Unsweetened Coconut Flakes (You don’t need the whole package. Use as garnish.)
- Combine coconut oil, peanut butter and coconut cream in a glass bowl (I use a glass measuring cup with a pour spout to make it easy) and microwave until melted (about 1-1.5 minutes).
- Add Stevia (if using) & cocoa powder and whisk until well combined.
- Pour mixture into a silicone mold (or an ice cube tray) and sprinkle coconut flakes into each one.
- Transfer to the freezer and let set for 30 minutes. This makes 24 individual ‘bombs’.
- After 30 minutes pop the fat bombs out of the mold and onto a platter and top with more coconut flakes.
- Keep frozen until ready to serve and put leftovers right back in the freezer (they melt easily).
- Using ice cube trays instead of mold: if you are using an ice cube tray they may stick. Run the bottom of the tray under warm water to help ease them out. I recommend investing in a silicone mold for these. You can find one in any craft store in the cake decorating aisle. Once you make these insanely delicious completely sugar free treats you won’t be able to stop!