This is a general meal plan. Consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and blood sugar control.
Day 1
- Breakfast: Oatmeal with berries and a drizzle of honey
- Lunch: Grilled chicken salad with mixed greens, avocado, and a vinaigrette dressing
- Dinner: Salmon with roasted vegetables and brown rice
- Snack: Greek yogurt with fruit
Day 2
- Breakfast: Whole-grain toast with avocado and a fried egg
- Lunch: Lentil soup with a side salad
- Dinner: Chicken stir-fry with quinoa
- Snack: A handful of nuts and seeds
Day 3
- Breakfast: Scrambled eggs with whole-grain toast and spinach
- Lunch: Leftovers from dinner
- Dinner: Shrimp scampi with zucchini noodles
- Snack: Cottage cheese with berries
Day 4
- Breakfast: Smoothie made with spinach, berries, and protein powder
- Lunch: Tuna salad sandwich on whole-grain bread
- Dinner: Roasted chicken with sweet potato fries
- Snack: Apple with peanut butter
Day 5
- Breakfast: Whole-grain pancakes with fruit and maple syrup
- Lunch: Leftovers from dinner
- Dinner: Vegetarian chili
- Snack: Celery sticks with hummus
Day 6
- Breakfast: Greek yogurt with granola and fruit
- Lunch: Salad with grilled tofu and a vinaigrette dressing
- Dinner: Fish tacos with whole-grain tortillas
- Snack: A handful of grapes
Day 7
- Breakfast: Whole-grain toast with peanut butter and banana
- Lunch: Leftovers from dinner
- Dinner: Chicken breast with roasted vegetables and brown rice
- Snack: A handful of almonds
Tips:
- Portion control is key. Use measuring cups and spoons to track your serving sizes.
- Choose whole grains. Opt for brown rice, quinoa, whole-wheat bread, and whole-grain pasta.
- Limit added sugars. Be mindful of sugary drinks, desserts, and processed foods.
- Focus on lean proteins. Include sources like chicken, fish, tofu, beans, and lentils.
- Eat plenty of fruits and vegetables. Aim for a variety of colors and types.
- Stay hydrated. Drink plenty of water throughout the day.