Controlling blood sugar is not just about living with it and avoiding its complications. You also need to prevent it if it runs in your family or you have insulin sensitivity. So your meal plan should be varied and healthy. This plan helps you lose weight and makes your body look better.

In this article, we'll show you how to prepare a healthy diet with two plans: a 1200-calorie plan and a 1600-calorie plan. These plans help you avoid complex carbs and foods that boost insulin and blood sugar. These plans don't fit everyone but they'll give you healthy new ideas and raise your nutrition awareness.

 

Tips for meal prep

• You need to balance your carb intake with the insulin level and your activity after the meal.
• Adding lots of fiber helps control insulin and also protects against heart and blood vessel diseases.
• Cut back on sugars and processed carbs like baked goods. Rely fully on veggies and whole grains.
• You should know how important food choice is and how much it affects your health.
• Know how to be at a healthy weight without a high fat percentage in your body.

Here is the first plan: 1200 calorie plan

This plan includes 3 meals and light snacks between them, and this schedule is for 7 days.

Day one:

Breakfast: One boiled egg, half an avocado, an orange, and a slice of whole grain bread.

Lunch: Mexican salad made of a third cup of canned red beans low in sodium, a cup of chopped spinach, a quarter cup chopped tomato, a quarter cup chopped bell pepper, one large ounce piece, and a spoon of sauce.

Snack: 20 small carrot pieces with two tablespoons of ground chickpeas.

Dinner One cup of oat pasta, 1.5 cups of tomato sauce with some veggies like garlic, mushrooms, zucchini, and eggplant, two lean steaks.

This day has only 125 grams of carbs.

Day two:

Breakfast: One cup of oats, half a cup of blueberries, 20 grams of almonds, a spoon of chia seeds.

Food: 2 cups of spinach, grilled chicken breast, half a cup of chickpeas, half a cup of avocado, half a cup of chopped strawberries, quarter cup of grated carrot, 2 big tablespoons of sauce.

Snack: Small piece of peach + third cup of cheese.

Dinner: Two thirds cup of cooked whole wheat couscous, half cup sautéed eggplant, 4 sun-dried tomatoes, 5 pieces chopped olives, half a cucumber diced, a spoonful of balsamic vinegar, some fresh basil.

This day has 140 grams of carbs.

Day three:

Breakfast: Veggie egg omelette with spinach, mushrooms, green pepper, avocado, half a cup of low-sodium red beans, two thirds cup of blueberries.

Lunch: Two slices of whole grain high-fiber bread, one tablespoon plain fat-free Greek yogurt, one tablespoon mustard, two pieces of tuna preserved in water, some grated carrot, a cup of chopped tomatoes.

Snack: A cup of sweetened kefir.

Dinner: Half a cup of canned corn, one tablespoon butter, two medium pieces of meat, 50 grams cooked asparagus, and half a cup of fresh pineapple.

This day contains 120 grams of carbs

Day four:

Breakfast: Sweet potato toast made of (two slices of roasted sweet potato, two spoons of goat milk, a cup of spinach, one teaspoon of flax seeds.

Lunch: 100 grams of grilled chicken, one cup of raw cauliflower, one tablespoon of low-fat French dressing, one cup of fresh strawberries.

Snack: One cup of fat-free Greek yogurt with half a banana.

Dinner: A cup of quinoa, 8 pieces of tofu, a cup of sautéed broccoli, 2 tablespoons of olive oil, one kiwi.

This day contains 126 grams of carbs.

Day five:

Breakfast: Two thirds cup of pecans (a type of nut high in fiber), half a cup of blueberries, a cup of unsweetened almond milk.

Lunch: A salad made of (a cup of spinach, a quarter cup chopped tomatoes, a quarter cup cheddar cheese, one boiled and chopped egg, a teaspoon of pumpkin seeds, 50 grams of roasted chickpeas.

Snack: A cup of celery and a spoonful of peanuts.

Dinner: Two pieces of salmon fillet, a baked potato with a small spoon of butter, and one and a half cups of steamed asparagus.

This day contains 133 grams of carbs.

Day Six:

Breakfast: A cup of non-fat Greek yogurt, sweetened with half a mashed banana, with a cup of strawberries, and a tablespoon of chia seeds.

Food: Taco made of (corn tortilla, 1/3 cup cooked beans, 30 grams low-fat cheese, 2 large spoons avocado, 1 cup coleslaw.

Snack: 10 baby carrots and 2 tomatoes with 2 spoons of hummus.

Dinner: Half a baked potato, 50 grams grilled beef, 1 small spoon butter, 1.5 cups steamed broccoli with 1 small spoon nutritional yeast, 1/3 cup strawberries.

This day contains 157 grams of carbs.

Day Seven:

Breakfast: Oatmeal, peanut butter, and chocolate made from (one cup of oatmeal, one tablespoon of plant-based chocolate, one tablespoon of peanut butter, one tablespoon of chia seeds).

Lunch: A palm-sized amount of whole wheat, half a cup of chopped cucumbers, half a cup of tomatoes, half a cup of lentils, half a cup of leafy greens, two tablespoons of salad dressing.

Snack: 50 grams of almonds, one fresh grapefruit.

Dinner: 50 grams of boiled shrimp, a cup of green peas, a teaspoon of butter, half a cup of cooked beetroot, a cup of Swiss chard, a tablespoon of balsamic vinegar.

This day contains 116 grams of carbs.

Here is the second plan: 1600 calorie plan

Day one

Breakfast: A boiled egg with half an avocado on a slice of bread and an orange.

Lunch: A third cup of brown rice, a third cup of cooked beans, a cup of chopped spinach, a quarter cup of chopped tomatoes, a quarter cup of bell pepper, 50 grams of low-fat cheese, a tablespoon of sauce.

Snack: 20 small carrots, 1.5 cups of tomato sauce with some veggies added (cooked garlic, mushrooms, zucchini, eggplant), 50 grams of fat-free cheese.

Dinner: 1 cup lentil pasta, 1.5 cups tomato sauce with some veggies like eggplant, zucchini, mushrooms, cooked garlic.

Snack: 1 cup cucumber, 2 teaspoons tahini.

 

Day 2:

Breakfast: 1 cup oatmeal, two-thirds cup berries, 20 grams almonds, 2 teaspoons chia seeds.

Food: Salad made of (2 cups spinach, grilled chicken breast, half a cup chickpeas, half an avocado, half a cup strawberries, quarter cup chopped carrots, 2 tablespoons low-fat French dressing).

Snack: Small peach, one third cup fat-free cheese.

Dinner: Couscous (two thirds cup whole wheat couscous cooked, half cup sautéed eggplant, 4 sun-dried tomatoes, 5 chopped olives, half chopped cucumber, tablespoon balsamic vinegar).

Snack: Apple with 2 tablespoons almond butter.

Day 3:

Breakfast: Omelet (2 eggs) with spinach, mushrooms, sweet pepper, and avocado, plus half a cup of canned black beans with low sodium, and one cup of blueberries.

Lunch: 2 slices of whole grain bread, 1 tbsp low-fat Greek yogurt, 1 tbsp mustard, 3 tbsp tuna in water, 1/4 cup shredded carrot, a bit of dill, and 1 cup chopped tomatoes.

Snack: One cup of unsweetened kefir

Dinner: 50 grams of canned corn, a quarter loaf of whole wheat bread, with a small spoon of butter and 50 grams of meat, a cup of cooked asparagus, with half a cup of fresh pineapple.

Snack: 20 grams of peanuts, a cup of carrots.

Day four:

Breakfast: Sweet potato toast made of two slices of roasted sweet potato and two spoons of goat milk yogurt, a cup of spinach, a small spoon of flax seeds.

Lunch: 100 grams of grilled chicken, one cup of raw cauliflower, a big spoon of low-fat French dressing, one cup of fresh strawberries.

Snack: One cup of fat-free Greek yogurt with half a banana.

Dinner: One cup of quinoa, 8 pieces of tofu, one cup of sautéed broccoli, two tablespoons of olive oil, one kiwi.

Snack: One cup of celery, one and a half tablespoons of peanut butter.

Day five:

Breakfast: Two thirds cup of grape nuts (a type of nut rich in fiber), half a cup of wild grapes, a cup of unsweetened almond milk.

Food: Salad made of (a cup of spinach, quarter cup chopped tomatoes, quarter cup cheddar cheese, one boiled and chopped egg, a teaspoon of pumpkin seeds, 50 grams of roasted chickpeas.

Snack: A cup of celery and a spoon of peanuts.

Dinner: Two fillets of salmon, baked potato, a small spoon of butter, one and a half cups of steamed asparagus.

Snack: Half a cup of vegetable juice.
 

Day six

Breakfast: A cup of fat-free Greek yogurt, sweetened with half a mashed banana, with a cup of strawberries, and a tablespoon of chia seeds.

Lunch: Taco made of (corn tortilla, one-third cup cooked beans, 30 grams of low-fat cheese, two tablespoons of avocado, a cup of coleslaw).

Snack: 10 pieces of baby carrots and two tablespoons of hummus.

Dinner : Half a baked potato, 50 grams of grilled beef, a small spoon of butter, 1.5 cups of cooked broccoli.

Snack : Half an avocado with spicy sauce.

Day seven

Breakfast : Oatmeal, peanut butter, and chocolate made of (one cup of oatmeal, a tablespoon of plant-based chocolate, a tablespoon of peanut butter, a tablespoon of chia seeds.

Lunch : A palm-sized amount of whole wheat, half a cup of chopped cucumber, half a cup of tomatoes, half a cup of lentils, half a cup of leafy greens, two tablespoons of salad dressing.

Snack: 50 grams of almonds, one fresh grapefruit.

Dinner: 50 grams of boiled shrimp, a cup of green peas, a teaspoon of butter, half a cup of cooked beetroot, a cup of Swiss chard, a spoon of balsamic vinegar.

Snack: 16 pistachio nuts.

Lots of studies show a strong link between diabetes and obesity. So you need to control your food amounts and manage your calorie intake. Add more veggies and fiber to your diet. Do some exercises to burn calories and help blood flow. If you can't manage your eating properly, you can join us for follow-up. For more details, contact us on our Facebook page.