A diabetic's diet should not only regulate blood sugar levels, but also make the patient lose weight regularly and safely, because diabetes is often associated with obesity. We present an example of a weekly diet for diabetics. What should a diabetic's diet look like?

It is best ifdiabetic dietandmenuin the diet for diabetics will be determined individually for each patient depending on his age, gender, physical activity, body weight, height, comorbidities and medications (e.g. insulin). People who are overweight and obese should, first of all, reduce their body weight to avoid possible complications.

Diabetic diet - menu. Day 1

1800 kcal, 25% carbohydrate, 26% protein, 49% fat

  • breakfast (16.5 g carbohydrate)

Avocado baked with tuna and tomato Cut the avocado in half, remove the stone. Mix half a can of tuna in its own sauce (50g) with a half chopped tomato and spices. Put the filling in the hollow avocado. Bake the whole for 5 minutes in an oven preheated to 200 degrees C.

  • second breakfast (30.9 g carbs)

1 grapefruit (260 g), 1 tablespoon almonds (15 g)

  • lunch (24.9 g carbs)

Hungarian goulash soup 500ml + 1 tablespoon olive oil

Boil water (0.5 l) to a boil, put in a slotted spoon 150 g of lean diced beef, allspice, bay leaf, s alt. Cook for an hour on medium gauze, after an hour add 1 carrot, peeled and chopped 1/4 onion, chopped paprika and 150g mushrooms. You can brown it. Add paprika powder (3 teaspoons of sweet and 1 teaspoon of hot), stir a few times, add half a glass of tomato puree with water from the soup, and keep it on the fire for a while. Then add to the soup and cook together for no more than 1.5 hours.

  • afternoon tea (23.4 g carbohydrate)

A slice of wholemeal bread (40g) + 2 slices of poultry sausage (20g) + dried tomato in oil + lettuce, cucumber

  • dinner (16.3 g carbs)

80 g of grilled chicken breast, 200 g (half a packet) of vegetables for the pan without potatoes, 20 g (2 flat tablespoons of dry grains to cook) of buckwheat.

Try it out

Author: Time S.A

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Diabetic diet - menu. Day 2

1,890 kcal, 20% carbohydrate, 30% protein, 50% fat

  • breakfast (4.4 g carbs)

3-egg omelette fried in 1 tablespoon of coconut oil or clarified butter + a handful of arugula and 5 cherry tomatoes to put on the omelette

  • second breakfast (23.2 g carbohydrate)

Slice of wholemeal bread (40g) + ½ avocado paste

  • lunch (3 g carbs)

Chicken in mustard

200g chicken breasts cut into strips. Roll in marinade with 1 tablespoon of mustard, teaspoon of turmeric, ½ teaspoon of sweet paprika, a pinch of s alt and pepper. Put in the fridge for at least an hour. Fry in a tablespoon of clarified butter.

A cup of sauerkraut + 1 tablespoon of olive oil / canola oil

  • afternoon tea (28.1 g carbohydrate)

3 tablespoons (45 g) walnuts, 150 g blueberries

  • dinner (35.4 g carbs)

Salad: 3 tablespoons of boiled millet + 2 handfuls of lettuce + 5 slices (5x10 g) of good quality poultry meat + half a pepper + half a cucumber + 2 dried tomatoes from oil + 1 tablespoon of olive oil.

Diabetic diet - menu. Day 3

1,760 kcal, 25% carbohydrate, 23% protein, 52% fat

  • breakfast (9 g carbs)

Salad: trout baked in 100 g foil + lettuce (6-7 leaves) + 1 long cucumber + 2 medium pickled cucumbers + 1 tablespoon of olive oil + 1 tablespoon of apple cider vinegar + spices.

  • second breakfast (36.8 g carbs)

Cocktail: 100 ml coconut milk + a glass of water + a glass of strawberries (150 g)

A slice of wholemeal bread (40 g) + 2 slices of poultry sausage (20 g) + dried tomato in oil + lettuce, cucumber

  • lunch (5.4 g carbs)

Salad with chicken thigh: meat from 3 sticks of chicken (200 g of meat in total) + 1-2 handfuls of arugula + a handful of tomatoes + 1 tablespoon of olive oil + a pinch of s alt, pepper, Provencal herbs.

  • afternoon tea (21.1 g carbohydrate)

3 tablespoons (45 g) walnuts, 3 raw carrots.

  • dinner (35.5 g carbs)

Zucchini curry

Dice 1 small zucchini, 1 tomato, ½ peppers. Add a handful of chopped parsley,turmeric, ginger, cinnamon, sweet pepper, nutmeg, and garlic. Simmer everything covered for about 20 minutes.

Diabetic diet - menu. Day 4

1,900 kcal, 26% carbohydrate, 25% protein, 49% fat

  • breakfast (12.6 g carbs)

Omelette made of 2 eggs, 1 tablespoon of coconut flour and 1 tablespoon of hemp flour fried with 1 tablespoon of coconut oil + a handful of rocket and 5 cherry tomatoes to lay on the omelette.

  • second breakfast (37.3 g carbs)

Grapefruit (260 g), 3 tablespoons (45 g) walnuts

  • lunch (8.6 g carbs)

Salmon in ginger and lemon Ingredients: salmon fillets (120 g), 1/3 lemon juice, ginger root, 1 tablespoon coconut oil, 3 tablespoons chopped dill, 3 tablespoons chopped parsley, s alt, pepper.

S alt and pepper the pieces of salmon on both sides. Heat the oil in a frying pan and simmer the salmon over medium heat for 6-7 minutes. Peel and cut into thin slices of ginger - enough to get the content of 1 flat spoon. When the salmon turns golden, turn it over, sprinkle ginger, add 1/3 lemon juice, simmer for 1 minute, sprinkle with parsley and dill, cover and simmer for 2 more minutes.

Salad: arugula (2 handfuls) + 1 pickled cucumber + 2 tablespoons chives + 1 tablespoon olive oil + a pinch of s alt, pepper

  • afternoon tea (11.7 g carbohydrate)

3 raw carrots

  • dinner (44.5 g carbs)

Caprese salad: 2 tomatoes + 50g (half a ball) mozzarella + 1 tablespoon olive oil + basil, a pinch of s alt, pepper

2 slices of wholemeal bread (80g).

Diabetic diet - menu. Day 5

1,710 kcal, 24% carbohydrate, 26% protein, 50% fat

  • breakfast (2.5 g carbohydrate)

Scrambled eggs made of 3 eggs, with a handful of mushrooms fried in 1 tablespoon of coconut oil

  • second breakfast (31.1 g carbohydrate)

Chocolate Chia Pudding To 100 coconut milk and 100ml water, add 2 tablespoons chia seeds, 1 tablespoon cocoa and mix. Set aside for 15 - 20 minutes. Stir again, sweeten to taste with 1 teaspoon of honey. Cover with cling film and refrigerate overnight.

  • lunch (8.4 g carbs)

Oven-baked or steamed turkey breast 200g, 2 cups sauerkraut + 1/2 tablespoon rapeseed oil / olive oil.

  • afternoon tea (33.2 g carbohydrate)

2 tablespoons (30 g) walnuts, apple (180 g)

  • dinner (22.1 g carbs)

Salad: 3 slices of good quality sausage (30 g) +3 handfuls of lettuce + 2 pickled cucumbers + 1 tablespoon of olive oil + 1 tablespoon of roasted pumpkin seeds, 1 slice of wholemeal bread (40g).

Diabetic diet - menu. Day 6

1,720 kcal, 21% carbohydrate, 26% protein, 53% fat

  • breakfast (5.2 g carbs)

Egg bread with 2 slices of chicken meat + vegetables + 1 tablespoon of olive oil 2 teaspoons of melted coconut oil mix with 2 eggs, a pinch of s alt, a pinch of baking soda, add 2 flat tablespoons of coconut flour. Stir until the mass is smooth. Pour into two molds, e.g. ramekins. Place in the microwave for 2 minutes.

  • second breakfast (29.3 g carbs)

A roll with grains (60 g) with butter (5 g) + a slice of cheese + lettuce, tomato

  • lunch (11 g carbs)

Oven-baked chicken sticks (3-4 medium=200g of meat), 200g of cooked cauliflower with 1 tablespoon of butter and 1 tablespoon of roasted sesame seeds

  • afternoon tea (7 g carbohydrate)

Cottage cheese 200 g + tomato

  • dinner (39 g carbs)

Sweet potato cream soup 500 ml + 1 tablespoon olive oil Boil in 0.4 liters of water: 1 sweet potato (120 g), 1 small carrot, 1 small parsley, a small onion and a clove of garlic. Add bay leaf, allspice and pepper, chilli, basil and s alt. When the vegetables are soft, add 100ml of coconut milk, remove the bay leaves and blend.

Diabetic diet - menu. Day 7

1,840 kcal, 26% carbohydrate, 23% protein, 51% fat

  • breakfast (11.1 g carbohydrate)

Salad: 100 g boiled / baked chicken breast + 1 hard-boiled egg + a handful of lettuce + half a tomato + half a cucumber + 1 tablespoon olive oil + 2 tablespoons (20 g) sunflower seeds

  • second breakfast (29.3 g carbs)

A roll with grains (60 g) with butter (5 g) + a slice of poultry meat + lettuce, tomato

  • lunch (20.5 g carbs)

Chicken curry in coconut milk + 2 tomatoes - can be stewed with meat Chop a piece of ginger root, fry in a tablespoon of oil (coconut or rapeseed). Chop the chicken breasts (200g) and a small chilli pepper and add to the ginger. Add 1 teaspoon of curry paste and simmer for 5 minutes, then pour in coconut milk (100 ml). Pour in 2 tablespoons of lime or lemon juice. Stew for half an hour. Season with coriander (can be skipped).

  • afternoon tea (28.1 g carbohydrate)

3 tablespoons (45 g) walnuts, 2 kiwis

  • dinner (31.1 g carbs)

Paprika soup 0.5l + 1 tablespoon (10 g) pumpkin seeds Boil 0.5 liters of water. Includingtime to stew 1.5 sliced ​​red pepper, onion and a clove of garlic in the pan. You can add a little chili pepper. Blend vegetables with a blender and add to boiling water. Seasoning Boil 3 mins 1 slice of wholemeal bread (40 g)

About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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