Seven-Day Healthy Recipes for Type 2 Diabetes

Seven-Day Healthy Recipes for Type 2 Diabetes

With a maximum of 1,200-calorie per serving, this dietitian-approved meal plan is the most delectable and healthiest way to meet your diabetic diet needs.

According to the National Institute on Aging, a balanced, healthy diet for people with should ensure proper nutrients, vitamins, and minerals to maximize the functioning and self-repair mechanisms in the body. When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn't kept in check, it can lead to serious problems, such as a high blood glucose level that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage. You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits. Checkout this seven-day diabetes friendly meal plan for better health.

Day 1

Breakfast

• High-Protein Berry Yogurt Bowl (47g Carbohydrates, 22g protein, 10g fiber)

• Put 1 cup plain nonfat Greek yogurt in a cereal bowl. If desired, add 1 teaspoon honey and a pinch of ground cinnamon. Topped with banana, 1/2 cup frozen or fresh berries and 1/2 cup whole grain breakfast cereal of your choice.

• Yogurt bowls are full of protein, calcium, and probiotics, which helps keep blood pressure down. The yogurt and overnight oats combo helps to keep you full all morning long.

Lunch

• Pepper-crusted salmon with garlic chickpeas(531Kcal, 23g crabs, 41g protein)

• Put the salmon fillets in the oven with heat of 190C/fan 170C/gas 5. Roughly crush the peppercorns and mix with the paprika, lime zest and a little sea salt. Brush the salmon with oil, then sprinkle over the pepper mix. Bake for 12-15 mins until the salmon is just cooked. Add the chickpeas and stock, then warm through. Add the spinach and stir well until the leaves are wilted. Serve with the salmon.

• A study in the American Journal of Clinical Nutrition showed that chickpeas help in regulation of blood-glucose levels. Rich in Omega-3, salmon is the source of healthy fats.

Dinner

• 2 cups Slow-Cooker Split Pea Soup topped with 2 Tbsp. shredded Parmesan cheese(428 calories, 47 g carbohydrates)

• Excellent basic recipe for a perfect soup for cold winter nights. And nutritious diet for diabetes

Day 2

Breakfast

• 2 Blueberry-Pecan Pancakes (349 calories, 59 g carbohydrates)

• Topped with 1/2 cup blueberries, fresh or frozen. Pouring 1 Tbsp. maple syrup

• Dried blueberries give these pancakes a rich blueberry flavor and pecans liven up the texture with a bit of crunch. It’s low in carb and rich in protein and fiber to meet all your health needs.

Lunch

• Grilled Tomato and Cheese Sandwich With Soup (60g Carbohydrates, 27g protein, 8g fiber)

• Heat a non-stick frying pan coated with cooking spray over medium heat. Add a slice of whole wheat bread and top with 1 1/2 ounces reduced-fat cheese and 3 slices vine-ripened garden tomatoes. Lay a second piece of whole wheat bread on top and coat the top with canola cooking spray. When the underside is golden, flip the sandwich over and lightly brown the other side. Serve with a broth or tomato-based soup with about 10 grams of carbohydrates per 1-cup serving.

• Sometimes, especially on a cold and dreary day, there is nothing that can lift the spirits like an gooey hot grilled cheese sandwich.

Dinner

• Steamy Salmon Chowder (166 calories, 26g carbohydrates, 11g protein)

• Put 1 tsp olive oil in a large saucepan over medium heat, saute with celery for about 10 minutes. Add the garlic and saute for another minute. Add the chicken broth, hash browns, peas and carrots, dill and 1/2 tsp pepper and bring to a boil. Reduce heat and simmer for about 10 minutes, until the vegetables are done but not overcooked. Add the salmon, separating it into pieces with a fork. Stir in the evaporated milk and corn and cook until heated through.

Day 3

Breakfast

• 1 cup nonfat plain Greek yogurt

• Bagel Avocado Toast

Lunch

• Lemon Garlic Salmon(294 calories, 9 g carbs, 29 g of protein, 17 g of fat (2 g saturated fat), 2 g of fiber, and 2 g of sugar.)

• Preheat the oven to 400°F and grease a baking dish that can fit all pieces of salmon with some oil. Whisk lemon juice, garlic, oil, salt, and pepper into a bowl. Place the salmon fillets into a Ziploc bag and pour over the lemon marinade. Seal the bag let marinate for at least 30 minutes. Bake the salmon for about 12-15 minutes until cooked through. Once done, lay a few slices of lemon on top of your cooked salmon and switch the oven to the broil setting. Broil for 3 minutes until the top is nicely golden and crisp. Finally, remove from the oven, garnish with parsley and serve.

• Very easy to make with just a few ingredients you most likely have handy. It is gluten-free, dairy-free, low carb, and keto-friendly. If you have type 2 diabetes, this recipe dense with omega-3 fatty acids may help reduce your risk of diabetes-related complications like heart disease and stroke.

Dinner

• Easy Quinoa Salad(225 calories, 19 g carbs, 4 g of protein, 15 g of fat, 4 g fiber)

• In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside. In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions. Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.

• Quinoa is rich in fiber that improve your feeling of fullness. It also ups the satiety factor even more with healthy fats in the olive oil-based vinaigrette dressing and avocado that’s mixed in.

Day 4

Breakfast

• Whole-Wheat Veggie Wrap(345 calories; protein 11.4g; carbohydrates 38g; dietary fiber 7.8g)

• Ingredients: 1 8-inch whole-wheat tortilla, 2 tablespoons hummus, ¼ avocado, mashed

• Lay tortilla on work surface. Spread hummus and avocado on the tortilla. Add veggies and Cheddar and roll up. Cut in half before serving.

• The avocado and hummus provide brain-healthy fat and heart-healthy fiber. Or use whichever veggies you have on hand to fill up this veggie wrap.

Lunch

• Slow Cooker Chicken Noodle Soup(226 calories, 5 g of fat (1 g saturated fat), 14 g of carbs, 3 g of fiber, 32 g of protein)

• Seasoning the chicken with sea salt and pepper, place the chicken in the slow cooker followed by veggies. Stir to combine. Cook on low heat for 6-8 hours or on high heat for 4-5 hours. Add noodles and spices. Cook for an additional 8-10 minutes on low heat. Garnish with parsley and add lemon juice for extra taste and goodness. Serve.

• This chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well.

Dinner

• Fruit & Walnut Chicken Dinner Salad (27g Carbohydrates, 37g protein, 12g fiber)

• Cut a grilled boneless, skinless chicken breast into slices, and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or a sliced pear or apple, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons light balsamic or raspberry vinaigrette.

Day 5

Breakfast

• 1 serving Cinnamon Roll Overnight Oats(211 calories, 32 g carbohydrates)

• INGREDIENTS: ⅔ cup plain Greek yogurt, 1 ⅓ cup cashew milk, ½ teaspoon vanilla extract, ½ teaspoon ground cinnamon, a pinch of salt, 2 tablespoons chia seeds, 2 tablespoons brown sugar, 1 cup rolled oats.

• Oats have a lot of fiber, protein, vitamins and minerals, as well as help to keep you feeling fuller longer.

AM Snacks

• 1 Tbsp. chopped pecans(38 calories, 11f carbohydrates)

Lunch

• Cauliflower Tacos(147 calories, 11 g of carbs, 6g fiber, 3g sugar, and 3 g of protein)

• Preheat oven to 425 degrees and roast the cauliflower, drizzle cauliflower with olive oil and season with taco seasoning. Top each tortilla or wrap with the roasted cauliflower and then drizzle generously with the avocado sauce.

• You could easily add in a small side of black or pinto beans to increase the protein.

Dinner

• Apple-Glazed Chicken with Spinach (312 calories; protein 30.2g; carbohydrates 46.1g; dietary fiber 4.6g)

• Combining apple jelly, soy sauce, thyme, lemon peel, and ginger. Season chicken with salt and pepper. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 12 to 15 minutes or until chicken is tender and brushing with the remaining glaze during the last 5 minutes of broiling. Meanwhile, add apple, onion, and garlic to hot saucepan. Cook and stir for 3 minutes. Stir in the reserved 2 tablespoons glaze; bring to boiling. Add spinach; toss just until wilted.

Day 6

Breakfast

• whole wheat English muffin(47g Carbohydrates, 10g protein, 7g fiber)

• Toast a whole wheat English muffin and spread 1 tablespoon natural-style peanut butter on one half and 1 tablespoon less-sugar jam on the other half. Enjoy with a whole piece of fruit, such as an orange or banana.

Lunch

• Spaghetti Squash & Meatballs(Calories 236, Carbs 13g, fiber 3g, Sugar 7g, Protein 18g

• Use a fork to pierce holes down the side of the spaghetti squash. Microwave for 5 minutes. mix the ground beef with the seasonings (garlic powder, onion powder, smoked paprika, and dried oregano) and bake the meatballs in the oven. Add the cooked meatballs to the sauce. Pour the sauce and the meatballs on top of the squash strands, garnish with parsley and parmesan, and serve!

Dinner

• Easy Tuna Lunch Salad(35g carbohydrates, 54g protein, 6g fiber)

• Mix one 6-ounce can water-packed tuna (drained) with 3 tablespoons light Italian vinaigrette salad dressing. Then add 1/2 cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup nuts or sliced olives. Serve on 2 cups of firmly packed spinach leaves.

• Enjoy with an ounce of whole-grain crackers.

Day 7

Breakfast

High-Protein Berry Yogurt Bowl (47g Carbohydrates, 22g protein, 10g fiber)

Lunch

Pepper-crusted salmon with garlic chickpeas(531Kcal, 23g crabs, 41g protein)

Dinner

Apple-Glazed Chicken with Spinach (312 calories; protein 30.2g; carbohydrates 46.1g; dietary fiber 4.6g)