7-day Diabetes Meal Plan

7-day Diabetes Meal Plan

 

Starting your day with soaked fenugreek seeds is a fantastic way to promote digestive health and regulate blood sugar levels. Here's a revised version of your morning routine with fenugreek seeds:

Morning Ritual: Fenugreek Seed Drink

Ingredients:

  • 1 tsp fenugreek seeds
  • 1 cup water

Instructions:

  1. Soak the Fenugreek Seeds: The night before, soak 1 tsp of fenugreek seeds in water. Let them soak overnight to activate their properties.
  2. Boil in the Morning: In the morning, boil the soaked seeds in water for about 5 minutes.
  3. Drink on an Empty Stomach: After boiling, strain the seeds, and drink the water on an empty stomach for maximum benefits.

Fenugreek seeds are known for their ability to help manage blood sugar levels, improve digestion, and support overall metabolic health. Starting your day with this simple drink will set the tone for a healthier digestive system throughout the day!


Day 1:

Breakfast: Chia Pudding with Berries

Ingredients:

  • 2 tbsp chia seeds
  • 1/2 cup unsweetened almond milk
  • 1/4 cup mixed berries
  • 1 tsp maple syrup (optional)

Instructions:

  1. Mix chia seeds and almond milk in a bowl or jar.
  2. Stir well, cover, and refrigerate for at least 4 hours or overnight.
  3. Top with fresh berries and drizzle with maple syrup.

Lunch: Quinoa & Chickpea Salad

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 cup cooked chickpeas
  • 1/2 cucumber, diced
  • 1/2 cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • Fresh parsley, chopped

Instructions:

  1. Combine quinoa, chickpeas, cucumber, and tomatoes in a bowl.
  2. Drizzle with olive oil, lemon juice, and season with salt and pepper.
  3. Garnish with parsley.

Dinner: Sweet Potato & Black Bean Stew

Ingredients:

  • 1 medium sweet potato, peeled and diced
  • 1 cup cooked black beans
  • 1/2 onion, diced
  • 1 garlic clove, minced
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 cup vegetable broth
  • Salt and pepper to taste

Instructions:

  1. Sauté onion and garlic in a pot for 3-4 minutes.
  2. Add diced sweet potato, cumin, chili powder, and vegetable broth. Simmer for 15-20 minutes.
  3. Add black beans and cook for an additional 5 minutes.
  4. Season with salt and pepper.

Snack: Carrot Sticks with Hummus

Ingredients:

  • 2 medium carrots, peeled and cut into sticks
  • 1/4 cup hummus

Day 2:

Breakfast: Berries Smoothie

Ingredients:

  • 1 cup Berries 
  • 1/2 frozen banana
  • 1/2 cup unsweetened almond milk
  • 1 tbsp chia seeds (optional)
  • 1/4 tsp cinnamon

Instructions:

  1. Blend all ingredients until smooth.

Lunch: Avocado & Lentil Salad

Ingredients:

  • 1/2 cup cooked lentils
  • 1 avocado, diced
  • 1/2 cup cucumber, diced
  • 1 tbsp olive oil
  • Juice of 1/2 lemon
  • Salt and pepper to taste

Instructions:

  1. Combine lentils, avocado, and cucumber in a bowl.
  2. Drizzle with olive oil and lemon juice, and season with salt and pepper.

Dinner: Cauliflower & Chickpea Stir-fry

Ingredients:

  • 1/2 cauliflower, chopped
  • 1/2 cup cooked chickpeas
  • 1 tbsp olive oil
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1/2 onion, diced
  • Salt and pepper to taste

Instructions:

  1. Sauté onion in olive oil for 3 minutes.
  2. Add cauliflower, chickpeas, turmeric, and cumin. Stir-fry for 10 minutes.
  3. Season with salt and pepper.

Snack: Apple with Almond Butter

Ingredients:

  • 1 medium apple, sliced
  • 1 tbsp almond butter

Day 3:

Breakfast: Oats with Flax Seeds & Berries

Ingredients:

  • 1/2 cup rolled oats
  • 1 tbsp flax seeds
  • 1/2 cup unsweetened almond milk
  • 1/4 cup mixed berries

Instructions:

  1. Cook oats with almond milk, then stir in flax seeds.
  2. Top with berries.

Lunch: Wheat Noodles with Tomato Sauce

Ingredients:

  • 1 cup zucchini, spiralized into noodles
  • 1/2 cup wheat noodles
  • 1/2 cup tomato sauce (without added sugars)
  • 1 tsp olive oil
  • 1/2 onion, diced
  • Salt and pepper to taste

Instructions:

  1. Sauté onion in olive oil for 3 minutes.
  2. Add tomato sauce and zucchini noodles. Cook for 5 minutes.
  3. Season with salt and pepper.

Dinner: Stuffed Bell Peppers

Ingredients:

  • 2 bell peppers, halved and seeded
  • 1/2 cup cooked quinoa
  • 1/2 cup cooked black beans
  • 1/2 cup corn kernels
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix quinoa, black beans, corn, cumin, paprika, salt, and pepper.
  3. Stuff bell peppers with the mixture and bake for 20 minutes.

Snack: Cucumber Slices with Guacamole

Ingredients:

  • 1/2 cucumber, sliced
  • 1/4 cup guacamole

Day 4:

Breakfast: Overnight Oats with Chia Seeds

Ingredients:

  • 1/2 cup rolled oats
  • 2 tbsp chia seeds
  • 1/2 cup unsweetened almond milk
  • 1/4 cup blueberries

Instructions:

  1. Mix all ingredients in a jar, cover, and refrigerate overnight.
  2. In the morning, top with fresh blueberries.

Lunch: Spinach & Quinoa Salad

Ingredients:

  • 1/2 cup cooked quinoa
  • 1 cup spinach
  • 1/2 avocado, diced
  • 1 tbsp olive oil
  • Juice of 1/2 lemon
  • Salt and pepper to taste

Instructions:

  1. Combine quinoa, spinach, and avocado.
  2. Drizzle with olive oil, lemon juice, and season with salt and pepper.

Dinner: Sweet Potato & Kale Curry

Ingredients:

  • 1 medium sweet potato, peeled and diced
  • 1 cup kale, chopped
  • 1/2 onion, diced
  • 1 garlic clove, minced
  • 1 tbsp curry powder
  • 1 cup coconut milk
  • Salt and pepper to taste

Instructions:

  1. Sauté onion and garlic in a pot for 3 minutes.
  2. Add sweet potato, curry powder, and coconut milk. Simmer for 15-20 minutes.
  3. Add kale and cook for another 5 minutes.

Snack: Almonds & Dried Cranberries

Ingredients:

  • 1/4 cup almonds
  • 1/4 cup dried cranberries

Day 5:

Breakfast: Avocado Toast with Tomato

Ingredients:

  • 1 slice whole-grain bread, toasted
  • 1/2 avocado, mashed
  • 1/2 tomato, sliced
  • Salt and pepper to taste

Instructions:

  1. Spread mashed avocado on the toast.
  2. Top with tomato slices and season with salt and pepper.

Lunch: Roasted Veggie & Lentil Salad

Ingredients:

  • 1/2 cup cooked lentils
  • 1/2 cup roasted vegetables (e.g., carrots, zucchini, bell peppers)
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Toss lentils and roasted veggies with olive oil, salt, and pepper.

Dinner: Cauliflower & Chickpea Curry

Ingredients:

  • 1/2 cauliflower, chopped
  • 1/2 cup cooked chickpeas
  • 1/2 onion, diced
  • 1 garlic clove, minced
  • 1 tbsp curry powder
  • 1 cup coconut milk
  • Salt and pepper to taste

Instructions:

  1. Sauté onion and garlic in a pot for 3 minutes.
  2. Add cauliflower, chickpeas, curry powder, and coconut milk. Simmer for 15-20 minutes.
  3. Season with salt and pepper.

Snack: Mixed Nuts

Ingredients:

  • 1/4 cup mixed nuts (unsalted)

Day 6:

Breakfast: Smoothie Bowl

Ingredients:

  • 1/2 frozen banana
  • 1/4 cup frozen berries
  • 1/2 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 1 tbsp almond butter

Instructions:

  1. Blend all ingredients until smooth.
  2. Pour into a bowl and top with more chia seeds or fresh berries.

Lunch: Chickpea Salad Sandwich

Ingredients:

  • 1/2 cup mashed chickpeas
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • 1 slice whole-grain bread
  • Lettuce, tomato, cucumber

Instructions:

  1. Mash chickpeas with tahini and lemon juice.
  2. Spread on bread and add lettuce, tomato, and cucumber.

Dinner: Lentil & Veggie Stew

Ingredients:

  • 1/2 cup lentils
  • 1/2 onion, diced
  • 1 garlic clove, minced
  • 1 cup vegetable broth
  • 1/2 zucchini, chopped
  • 1/2 cup spinach
  • Salt and pepper to taste

Instructions:

  1. Sauté onion and garlic in a pot for 3 minutes.
  2. Add lentils, vegetable broth, zucchini, and spinach. Simmer for 20 minutes.
  3. Season with salt and pepper.

Snack: Apple & Walnuts

Ingredients:

  • 1 medium apple, sliced
  • 1/4 cup walnuts

Day 7:

Breakfast: Almond Butter & Banana Smoothie

Ingredients:

  • 1/2 banana
  • 1 tbsp almond butter
  • 1/2 cup unsweetened almond milk
  • 1 tbsp flax seeds

Instructions:

  1. Blend all ingredients until smooth.

Lunch: Quinoa & Avocado Bowl

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 avocado, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Combine quinoa, avocado, and tomatoes in a bowl.
  2. Drizzle with olive oil and season with salt and pepper.

Dinner: Stir-fried Tofu & Veggies

Ingredients:

  • 1/2 block firm tofu, cubed
  • 1 cup mixed veggies (bell peppers, zucchini, broccoli)
  • 1 tbsp soy sauce
  • 1 tsp sesame oil

Instructions:

  1. Stir-fry tofu in sesame oil for 5 minutes.
  2. Add veggies and soy sauce, stir-fry for another 10 minutes.

Snack: Carrot Sticks with Hummus

Ingredients:

  • 2 medium carrots, peeled and cut into sticks
  • 1/4 cup hummus


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