Here at Diabetes Meal Plans we encourage a low carb diet because research shows it outperforms any other diet for:
- Decreasing blood glucose
- Lowering A1C
- Decreasing cholesterol
- Increasing HDL
- Increasing weight loss
That said, it's pretty hard for anyone to make the jump from eating 300 g carbs per day (average diet) to 50-80 g per day.
So the good news is, you can stage your transition if you choose.
Below we've put together a couple of sample menus for type 2 diabetes/ prediabetes:
- Sample low carb menu (50-80 g)
- Sample moderate carb menu (120-130 g)
If you've been eating lots of carbs (which is common), it's a good idea to start with a moderate carb level, then work towards a low carb level for best results.
SAMPLE 2 Day MEAL PLAN: 50-80 g Total Carbs Per Day
Veggie scramble – 10 g (aim for between 10-20g)
Cauliflower ‘Potato' Salad – 15 g (aim for between 10-20g)
Chicken, Chorizo & Veggie Stew – 20 g (aim for between 10-20g)
Roasted Nut Muesli – 12 g (aim for between 10-20g)
Chicken Lettuce Wrap – 12 g (aim for between 10-20g)
Chicken Enchilada Stuffed Zucchini's – 15 g (aim for between 10-20g)
- Peanut butter protein balls (5 g)
- Guacamole or peanut butter with carrot or celery sticks (10 g)
- Cheesecake finger bites – (11 g)
- Carrot and cinnamon loaf (5 g)
- Cucumber crackers (9 g)
Aim for 5-15 g per snack, with 2-3 snacks per day as you need them.
And that would make up your low carb menu of around 50-80 grams total carbs per day.
If you factor in the fiber, you'd be consuming approximately 30-50 grams net carbs per day (total carbs minus fiber = net carbs).
As you can see from this sample menu, you will not be starving! But it is a different way to eat than you are probably used to.
That’s why we create delicious weekly Meal Plans and Menus – so you can enjoy life more while lowering blood sugar and A1c at the same time!
SAMPLE 2 Day MEAL PLAN: 120-130 g per day
NOTE: We don't generally encourage people to eat bread, rice or pasta. For better blood sugar results, these are the foods we recommend you work on reducing and eliminating.
However, let’s take the exact same menu above and turn it into a 120-130 g carb meal plan instead.
Dinner: Chicken, Chorizo and Veggie Stew with one serve brown rice (max. 1/2 cup) – approx. 30 g
Snacks: Hummus and carrot sticks 15 g, peanut butter with half small apple 15 g.
Breakfast: Roasted Nut Muesli – add 1/4 cup whole oats – approx. 30 g
Lunch: Chicken Sandwich Wrap – served on whole grain wrap bread – approx. 30 g
Dinner: Chicken Enchilada Stuffed Zucchini's – made with enchilada/flat bread instead of zucchini – approx. 30 g
Snacks: Greek yogurt with berries 15 g, cottage cheese with half a pear 15 g.
Based off the meals and snacks in these moderate low carb menus, the total daily carbs is around: 120-130 g per day.
Bread, pasta, rice, noodles, crackers, flour-based items and potatoes are generally the foods that will increase blood sugar the most – high carb foods – and as suggested earlier, these are the foods we recommend you try decreasing or eliminating altogether.
Of course, if you prefer to transition a little slower, or your diet is currently filled with lots of sugar and processed foods. Step down to 120 g per day first, then once you adjust, aim lower – you will notice your blood sugar levels come down as you lower the amount of carbs you eat.
Focus on eating more of the right veggies. These are the type of carbs you want to eat because veggies are low in carbs, high in fiber, vitamins, minerals, and many other beneficial compounds that support great health and lower blood sugar and A1C.
It's much easier than you think to put a low carb diet into practice – just start with one meal and work your way from there.
Or, you could consider joining us as a Member.
Of course, membership is optional. But as a member, you'll have exclusive members-only access to:
- Weekly meal plans
- Our “smart” meal planner to swap, change and alter meal plans to your preferences
- 900+ recipes
- Video cooking classes
- Library of diabetes-specific information
- Ongoing support and encouragement
- And more!
Judy S, VIP member
“It is so good to have help as I begin to make these dietary changes, especially after having wandered along without the nutritional guidance I need. So much out there it is difficult not to become overwhelmed. Meal planning and shopping has become so much easier. Thank you!”
Elizabeth B, VIP member
“The information, the recipes, the support – I don't feel so hopeless. I love the fact that it all reminds me that I can still eat! I just love how much clear, understandable information is available. I appreciate the very quick responses I have received from my emails. Excellent resource! Thank you so much!!”
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