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Meal Plan for Diabetics that is Vegetarian

By Nisansala Madhushani MuthunayakePublished 2 years ago 8 min read
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Meal Plan for Diabetics that is Vegetarian
Photo by Tijana Drndarski on Unsplash

A vegetarian meal plan for diabetes includes a week of plant-based meals that promote healthy blood sugar levels.

We include lots of plant-based proteins, as well as fiber-rich foods (think legumes, fruits and vegetables, and whole grains) in our vegetarian diabetes diet to keep you full and your blood sugars—and energy levels—balanced throughout the day. The key to maintaining a healthy blood sugar balance is to eat a variety of high-fiber carbohydrate foods (whole grains, legumes, fruit, and starchy vegetables), as well as a good dose of protein at each meal. At each meal, this mix of fiber and protein delays digestion, which decreases the rate at which glucose reaches your bloodstream. As a result, you're less likely to have dramatic blood sugar spikes and energy swings in the short term, which has long-term benefits for your general health.

Learn More: 12 Healthy Ways to Lower Your Blood Sugar

Because weight loss can play a role in improving blood sugars, we set this plan at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. If you have other calorie needs, we included modifications for 1,200 and 2,000 calories per day.

Health Benefits of a Vegetarian Diet

Eating a balanced vegetarian diet has its share of health benefits. People who eat more plant-based foods are more likely to hit their daily fiber goals, which is a powerhouse nutrient that most of us are skimping out on. Likely related to increased fiber intake, people who focus on plant-based proteins tend to have better blood sugars, lower body weights, improved heart health and even a lower risk of certain cancers. Interested in eating more plant-based foods but unsure if you want to take the vegetarian plunge? The flexitarian diet is a great option and you'll still reap the health benefits by increasing plant-based foods.

To enhance your health and balance blood glucose, vegetarian foods to focus on include plenty of protein, high fiber foods, and healthy fats.

Lentils with beans

Nuts and seeds, especially nut butters made from them (look for options with no added sugar)

Yogurt

Kefir\sCheese

Cottage cheese is a type of cheese that is made

Tofu\sSeitan\sTempeh

Edamame

Flax, hemp, and chia seeds are all good sources of omega-3 fatty acids.

Eggs

Grain (whole) (oats, quinoa, bulgur, barley, sprouted bread)

Dark leafy greens, in particular, are a good source of vitamins and minerals.

Fruits, especially berries and skinned fruits (such as apples and pears)

Olive oil with olives

Avocado

How to Meal-Prep for a Week's Worth of Food:

Make Bell Pepper, Black Beans, and Jack Cheese Muffin-Tin Omelets for breakfast throughout the week.

On Days 2 through 5, make a Vegan Kale Caesar Salad with Tofu Croutons for lunch.

Make Maple Granola to snack on all week.

Day 1

Singed Vegetable and Bean Tostadas with Lime Crema

Breakfast (329 calories, 30g starch)

1 cup low-fat plain Greek yogurt

¼ cup raspberries

1 serving Maple Granola

A.M. Nibble (206 calories, 7g sugar)

¼ cup dry-simmered unsalted almonds

Lunch (304 calories, 40g sugar)

1 serving Green Goddess Salad with Chickpeas

P.M. Nibble (187 calories, 11g sugar)

¾ cup low-fat plain kefir

8 dried pecan parts

Supper (476 calories, 48g sugar)

1 serving Charred Vegetable and Bean Tostadas with Lime Crema

2 cups blended greens

1 serving Citrus Vinaigrette

Day to day Totals: 1,502 calories, 80g protein, 137g sugar, 34g fiber, 77g fat, 1,386mg sodium

To Make it 1,200 Calories: Change A.M. nibble to 1/4 cup blueberries and exclude the pecans at P.M. nibble.

To Make it 2,000 Calories: Add 1 medium apple with 1 1/2 Tbsp. regular peanut butter to lunch, increment to 15 dried pecan parts at P.M. nibble in addition to add 1/2 an avocado, cut, to supper.

Day 2

Breakfast (268 calories, 36g sugar)

1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans and Jack Cheese

1 medium pear

A.M. Nibble (200 calories, 18g sugar)

1 cup edamame, in cases

Lunch (405 calories, 19g sugar)

1 serving Vegan Kale Caesar Salad with Tofu Croutons

P.M. Nibble (187 calories, 14g sugar)

1 cup low-fat plain Greek yogurt

¼ cup blueberries

Supper (453 calories, 37g sugar)

1 serving Greek Vegetarian Stuffed Zucchini

1 serving Guacamole Chopped Salad

Day to day Totals: 1,512 calories, 84g protein, 125g sugar, 39g fiber, 80g fat, 1,571mg sodium

To Make it 1,200 Calories: Change A.M. nibble to 1 peach and overlook yogurt at P.M. nibble.

To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. normal peanut butter to lunch and add 1/4 cup dry-cooked unsalted almonds to P.M. nibble.

Day 3

Breakfast (268 calories, 36g carb)

1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans and Jack Cheese

1 medium pear

A.M. Nibble (126 calories, 16g carb)

1 cup low-fat plain kefir

¼ cup raspberries

Lunch (405 calories, 19g carb)

1 serving Vegan Kale Caesar Salad with Tofu Croutons

P.M. Nibble (200 calories, 18g carb)

1 cup edamame, in units

Supper (485 calories, 47g carb)

1 serving Roasted Chickpea Curry Bowl

2 cups blended greens

1 serving Citrus Vinaigrette

Day to day Totals: 1,484 calories, 76g protein, 136g sugar, 40g fiber, 75g fat, 1,769mg sodium

To Make it 1,200 Calories: Reduce to 1/3 cup edamame in cases at P.M. nibble and discard blended greens in with Citrus Vinaigrette at supper.

To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. bite and add 1 medium apple with 2 Tbsp. regular peanut butter for lunch.

Day 4

Breakfast (329 calories, 30g carb)

1 cup low-fat plain Greek yogurt

¼ cup raspberries

1 serving Maple Granola

A.M. Nibble (223 calories, 8g carb)

2 medium stems celery

2 Tbsp. regular peanut butter

Lunch (405 calories, 19g carb)

1 serving Vegan Kale Caesar Salad with Tofu Croutons

P.M. Nibble (114 calories, 15g carb)

1 cup blackberries

4 dried pecan parts

Supper (439 calories, 40g carb)

1 serving Greek Salad with Edamame

1-oz. cut entire wheat loaf

Everyday Totals: 1,510 calories, 77g protein, 114g sugar, 34g fiber, 86g fat, 1,423mg sodium

To Make it 1,200 Calories: Change A.M. nibble to 1 plum and overlook the roll at supper.

To Make it 2,000 Calories: Increase to 3 stems celery and 2 1/2 Tbsp. normal peanut butter at A.M. nibble, add 1 enormous pear to lunch, increment to 20 dried pecan parts at P.M. nibble in addition to trade 1 serving Everything Bagel Avocado Toast for the loaf at supper.

Day 5

Breakfast (268 calories, 36g sugar)

1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans and Jack Cheese

1 medium pear

A.M. Nibble (200 calories, 18g sugar)

1 cup edamame, in cases

Lunch (405 calories, 19g sugar)

1 serving Vegan Kale Caesar Salad with Tofu Croutons

P.M. Nibble (168 calories, 26g sugar)

1 cup low-fat plain kefir

1 medium peach

Supper (458 calories, 47g carb)

1 serving Quinoa-Black Bean Salad

Dinner Prep Tip: save two servings Quinoa-Black Bean Salad to have for lunch on days 6 and 7

Day to day Totals: 1,500 calories, 76g protein, 146g starch, 37g fiber, 72g fat, 1,393mg sodium

To Make it 1,200 Calories: change A.M. nibble to 1 plum and overlook kefir at P.M. nibble

To Make it 2,000 Calories: add 1 medium apple with 2 Tbsp. normal peanut butter to lunch and add 1/4 cup dry-roasted unsalted almonds to P.M. nibble

Day 6

Dark Bean Quinoa Buddha Bowl

Breakfast (268 calories, 36g carb)

1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans and Jack Cheese

1 medium pear

A.M. Nibble (145 calories, 12g carb)

3/4 cup low-fat plain Greek yogurt

¼ cup blueberries

Lunch (458 calories, 47g sugar)

1 serving Quinoa-Black Bean Salad

P.M. Nibble (99 calories, 11g sugar)

¾ cup blackberries

4 dried pecan parts

Supper (541 calories, 41g carb)

1 serving Chinese Crispy Noodles with Tofu and Peanut Sauce

Everyday Totals: 1,512 calories, 70g protein, 147g starch, 30g fiber, 78g fat, 1,140mg sodium

To Make it 1,200 Calories: Omit pear at breakfast, exclude yogurt at A.M. tidbit and change P.M. nibble to 1 plum.

To Make it 2,000 Calories: Add 1/4 cup dry-simmered unsalted almonds to A.M. bite and add 1 medium apple with 2 Tbsp. regular peanut butter for lunch.

Day 7

Breakfast (329 calories, 30g sugar)

1 cup low-fat plain Greek yogurt

¼ cup raspberries

1 serving Maple Granola

A.M. Nibble (200 calories, 18g sugar)

1 cup edamame, in cases

Lunch (458 calories, 47g sugar)

1 serving Quinoa-Black Bean Salad

P.M. Nibble (154 calories, 5g sugar)

20 dry-simmered unsalted almonds

sugar)

1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

Day to day Totals: 1,503 calories, 74g protein, 139 g carb, 34g fiber, 75g fat, 1,025mg sodium

To Make it 1,200 Calories: Change A.M. nibble to 1/4 cup blueberries and change P.M. nibble to 1 plum.

To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. regular peanut butter to lunch and add 1 serving Everything Bagel Avocado Toast to supper.

In this 7-day dinner plan for diabetes, we center around the unassuming MVP of the sustenance world — fiber. Fiber supports stomach wellbeing and assists with keeping us normal, it safeguards our heart, makes getting in shape and keeping a sound weight simpler and it adjusts blood sugars and forestalls long term inconveniences of diabetes. Noteworthy, isn't that so?

https://www.digistore24.com/redir/283755/Muthunayake/

However it's in fact a carb, fiber assumes a significant part in bringing down blood sugars. Since fiber isn't separated by our bodies, it doesn't raise our blood sugars and really helps forestall glucose spikes. Also, individuals who eat sufficient fiber will generally have further developed heart well being, which is significant as individuals who have diabetes are at higher risk for coronary illness. Yet, as indicated by overviews, just 5% of the U.S. populace meets their fiber objectives, which is around 30 grams each day. With this week long feast plan, you'll have the option to hit your fiber objectives and equilibrium your blood sugars — all while appreciating tasty suppers and bites.

However this isn't really a weight reduction feast plan, shedding pounds can assist with bringing down blood sugars for individuals who are overweight. To advance sound weight reduction (1 to 2 pounds each week), we set the calorie level at 1,500 calories per day in addition to included changes for 1,200 and 2,000 calories each day, contingent upon your calorie needs.

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Nisansala Madhushani Muthunayake

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