7-day Meal Plan for Prediabetes

If you experience some of the following symptoms such as Increased urge for urination, especially during the nighttime, Faint vision, Increased feeling of thirst, and the cuts or sores that are not getting cured. So this is a situation you need to consult with a doctor as this is a symptom of a prediabetes problem. Although the sugar level is higher than normal, it is not so elevated as to warrant being diagnosed as diabetic.

Pre-diabetes is an early stage in which sugar level is quite more than normal level. This problem is related to obesity and may cause complications such as blindness, heart stroke, amputation, kidney failure, or even death.  Some precautions should be done by you such as  exercise and medication with a 7-day meal plan for prediabetes condition.

What is a prediabetes diet?

The prediabetes diet is meant to help people lose excessive weight, reduce the further risk of developing diabetes, improve blood glucose levels, etc. A wholesome diet at the end of the day should include vegetables, seeds, grains, fruits, lean proteins, beans, etc., as well as foods such as sugary drinks, trans fats, or refined carbohydrates. This diet is a precautionary measure for you so that you will be safe from diabetes.

 

What Foods to Avoid in Prediabetes Condition?

Foods to avoid include:

• Sweets
  • Pastries
  • Cookies
  • Cake
  • Candy
  • Pie
  • Doughnuts
• Refined carbohydrates
  • White bread
  • Pasta
  • Crackers
  • Pretzels

• Sweetened breakfast cereals
• Flavored yogurt
• Unhealthy fats from fried foods, such as French fries
• Fatty meats
• Jams and jellies
• Potato chips
• Snack bars
• Fruit snacks
• Dried fruit
• Canned fruit
• Drinks:
  • Flavored coffees
  • Energy drinks
  • Sweet tea
  • Fruit juice
  • Cocktails

 

Foods will help in lowering the sugar level:

As in a prediabetes diet, the dietitian will recommend that foods are moderately low in carbohydrates and take longer time to digest. It prevents your body to produce large amounts of glucose. They include fiber-rich foods, lean proteins, and low glycemic index foods.

List of foods to include in a prediabetes diet:

High Fiber:

· Steel-cut oats

· Whole wheat bread

· Beans and legumes

· Fruits( Not all) and vegetables

Lean Proteins:

• Eggs
• Chicken
• Fatty fish such as salmon
• Greek Yogurt
• Nuts

 

 

Low Glycemic Index:

· Non-starchy vegetables, such as carrots

· Leafy greens

· Squash

· Corn

· Whole wheat pasta

Breakfast Ideas for pre-diabetes people:

Oatmeal

Oatmeal is one of the best foods to start the day off with. It is a fiber-rich food that makes you feel fuller for a long time. This food helps reduce bad cholesterol in the blood and maintain a healthy digestive system. As it contains iron, it helps transport oxygen to parts of the body.

Eggs

It is a great way to start your day with an egg. It contains nutrients such as vitamins, proteins, and minerals, so your body functions smoothly. They contain Vitamin D to help maintain blood sugar levels.

Yogurt

It is a great way to get probiotics in your blood. These probiotics are bacteria that help with digestion and improve immunity.

Whole-grain bread

So, you can add whole-grain bread to your diet. It is a food that provides complex carbs to provide sustained energy. It also contains fiber, which provides a satisfying and filling effect. You can eat a slice of toast along with almond butter, oatmeal, or eggs.

Salmon

It contains the omega-3 fatty acids required to improve heart health. Omega-3 helps reduce inflammation and is hence useful for people suffering from problems such as arthritis. You can eat smoked salmon with cream cheese on a slice of toast. A better choice is a smoked salmon omelet, too.

Almonds

It is a good option during snack time to consume foods containing non-saturated fats to lower bad cholesterol levels while increasing good cholesterol levels. They are monosaturated fats that improve insulin sensitivity, so your body can use glucose efficiently. So, it is available in the form of unsweetened and unsalted almond butter or cut, so it can be added to smoothies, yogurt, etc.

Blueberries

It is some fruit rich in fiber, contains low calories, and is delicious too. It is also a good source of manganese, which helps build strong teeth and bones. It can be mixed into foods like smoothies, yogurt, and oatmeal.

7-day meal plan for prediabetes:

Monday:

• Early Morning: Soaked 2 teaspoons of fenugreek seeds in water overnight.
• Breakfast: 1 cup cooked oatmeal with chopped almonds
• Mid-Morning; 1 peach
• Lunch: Whole Wheat bread with salmon Caesar salad
• Snack: Green Tea+ 1digestive biscuit
• Dinner: Skinless chicken breast salad + 1 cup turmeric milk before bed.

Tuesday:

• Early Morning: Have 1 teaspoon of apple cider vinegar in a warm water
• Breakfast: 1 slice whole wheat bread with peanut butter and ½ banana
• Mid-Morning: 1/2cup Carrots(baby)+1/4 cup hummus
• Lunch:1 cup quinoa with grilled chicken
• Snack: 1oz dark chocolate+5 walnuts
• Dinner: Pesto Pasta+1 cup turmeric milk.

Wednesday:

• Early Morning: Soaked 2 teaspoons of fenugreek seeds in water overnight.
• Breakfast: 2 Boiled eggs +1 cup soya milk+4 soaked almonds
• Mid-Morning: 1 cup yogurt+ 3 walnuts
• Lunch: 2 slices whole wheat bread sandwiches with veggies
• Snack: Dark Chocolate
• Dinner: Lentil Soup with veggies + 1 cup turmeric milk.

Thursday

• Early Morning: Have 1 teaspoon of apple cider vinegar in a warm water
• Breakfast: Bowl of cooked oatmeal+ 5 large strawberries
• Mid-Morning: Kiwi or orange+6 almonds
• Lunch:1 cup quinoa + cup buttermilk
• Snack: Green tea with popcorn
• Dinner: 3oz grilled fish with vegetables +1 cup turmeric milk

Friday:

• Early Morning: Soaked 2 teaspoons of fenugreek seeds in water overnight
• Breakfast: 1 cup yogurt+1/2cup whole grain cereal+ raspberries
• Mid-Morning: Apple
• Lunch:1 Whole grain wrap with tomato
• Snack: One slice of whole wheat bread with peanut butter
• Dinner: 4 oz. Turkey burger+1 cup turmeric milk before bed

Saturday:

• Early Morning: Have 1 teaspoon of apple cider vinegar in a warm water
• Breakfast: 1 slice whole wheat bread with poached egg +1/2 avocado
• Mid-Morning: 1 brown rice cake
• Lunch:3 oz. Tofu+1 cup boiled vegetable+ buttermilk
• Snack: Green teal with 1 chocolate chip cookie
• Dinner: 3oz grilled steak+ sprouts+ I cup turmeric milk

Sunday:

• Early Morning: Soaked 2 teaspoons of fenugreek seeds in water overnight
• Breakfast: 1 cup baked beans +4 soaked almonds
• Mid-Morning: 2 small chocolate cookie
• Lunch:3oz grilled chicken
• Snack: 1 cup whole milk ice cream
• Dinner: 4 oz. Tofu baked in teriyaki sauce+ + brown rice+1 cup turmeric milk before bed.

 

Some Guidelines related to dietary plans for pre-diabetes:

Avoid sugary foods

One of the main factors in weight gain is sugar. It is found in almost every processed food item that we eat, and hence we should preferably avoid sugary foods to easily lose weight.

The best way to curb or lessen sugar is to not eat refined carbs such as

• White pasta,
• White bread,
• Sweets,
• Sweet potatoes.

These items contain simple carbohydrates, which are converted into glucose when digested in the blood. Glucose is one of the main sources of energy for our body, but if it becomes excessive, it is accumulated as fat.

Consuming more fruits or vegetables

You can reduce the risk of developing prediabetes if you eat more fruits and vegetables. Such foods are richer in antioxidants, vitamins, minerals, antioxidants, and other nutritive values to enhance health. Foods you consume such as:

• Cruciferous Vegetables such as onions, mushrooms, leafy greens, broccoli, bell peppers, and Zucchini.
• Fruits: Apples, cherries Blueberries
• Beans
• Whole Grains
• Olive Oil

These foods also provide satiety, meaning they give you a full feeling.

 Drinking plenty of water

If you drink plenty of water, you can regulate your glucose levels and also prevent dehydration. So, drinking more than eight glasses of water per day reduces your risk of type 2 diabetes.

Avoid eating highly processed meat:

The best way to maintain good health is to eat lean meats such as fish, chicken breast, turkey, and low-fat dairy products. But do prevent eating highly processed meats such as deli meats and hot dogs, which you may consume only if they are not too processed and if they are organic. As the foods contain lots of sodium and preservatives, they can lead to health issues and weight gain.

 Why consult with the dietitian important for making a diet plan?

If your diagnosis is with the pre-diabetes situation so, while following any diet plan. It’s better if you can consult with our dietitian. So that our experts will help you to prevent this problem at an early stage. We plan your diet as per your body facts for good results.

Frequently Asked Questions (FAQs)