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*21 Day Lower Blood Sugar Challenge™: Your challenge task is at the bottom of this page.
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 Two Day MEAL PLAN: 50-80 g
This example is for 50 to 80 grams total carbs per day.
DAY 1
DAY 2
Lunch
Chicken Lettuce Wrap – 12 g (aim for between 10-20g)
Snacks
- 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 Two-Day MEAL PLAN: 120-130 g
his example is for 120 to 130 grams total carbs 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, which does give you wiggle room to add more variety to your meal plan.
Day 1
Breakfast: Veggie scramble with one slice of whole grain bread – approx. 30 g
Lunch: Cauliflower ‘Potato’ Salad with one slice of whole grain bread or one small roll – approx. 30 g
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.
Day 2
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.
What you will notice is that as soon as you add the breads, pastas, rice, and noodles, the carb count goes up quite dramatically, with just a small portion added.
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
- 1200+ recipes
- Video cooking classes
- Library of diabetes-specific information
- Ongoing support and encouragement
- And more!
Judy, VIP Member, said: “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, said: “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!!”
YOUR TASK: 21 Day Lower Blood Sugar Challenge™
- Are you keeping a food diary? – We highly recommend you keep a food diary during the challenge so you can start to examine your habits. Plus, a food diary is a great way to keep yourself accountable so you can really see what’s going in your mouth. 😉
- Follow this food list – remember, your one focus and goal during the 21 Day Lower Blood Sugar Challenge™ is to follow our recommended food list as closely as possible. Don’t worry about calories (for now), just focus on eating nothing else but the foods on this list. NOTE: We sent you a pdf downloadable copy of this list to your inbox on Day 2.
- As we continue to emphasize, cut out sugar, bread, potatoes, pasta, cereals, and rice – if you’ve been eating these foods as staples (and many of us do), this is a big task but will bring about dramatic results. OR, cut down on carbs first, which is recommended if you’ve been eating a very high carb diet, or if your numbers are very high. Follow some of the suggestions above to help.
- Add something new to your menu: Choose something from the recipe selections above and add something new to the menu. It can be tough to change habits or tastes, but you’ll be surprised how easy and enjoyable it is once you do it more regularly.
Commit to yourself and apply what we share because we know what we share can help you get results.
Kat
Fasting blood sugar was 107 this morning.
Jedha: Nutritionist (MNutr)
Thanks for checking in Kat!
Nancy
173 this morning. Bad dinner last night
Jedha: Nutritionist (MNutr)
It happens Nancy – just move on. Thanks for checking in!
Cathy
BS this morning was alot better then the past 2 days…..123 today!
Jedha: Nutritionist (MNutr)
Fantastic – thanks for checking in Cathy.
Virginia
Day 3 check in. Morning BS 138
Jedha: Nutritionist (MNutr)
Thanks for checking in Virginia!
JoAnn
Checking in for day 3. Morning:141 evening:215
I was disappointed with levels today. I really thought I was sticking to the guidelines. I have been out of town for a wedding and have been eating out. Eating out has been troublesome for me. I am back home so looking forward to making progress.
Lucille Gilbert
hi checking for day 3. Yesterday and today was very tiring and stressful; not because of the new way to plan my meals. My stress is coming from having the resources to purchase products to make the recipes or dishes in the meal plan.
Barbara
Tried some recipes and like them a lot especially the desserts,waiting to afford to get on board, great work 🙂
Patti
Hi I’m having a tough time with your food suggestions due to food sensitivities and thyroid adrenal issues.
I’m allergic or have severe inflammatory response to wheat, gluten, oats, quinoa, millet, soy, almonds, (all nuts except macadamia), dairy from cow, sheep and goat, eggs regular and duck,
most recently avocado (was my go to), strawberries, pumpkin seeds, all nightshades, even iceberg lettuce! Many spices.
Meats like sardines and trout?
With the thyroid issues I have to avoid cuciferous vegetables especially raw but even cooked is not good more than once a week.
Full intolerance to kale, onions, endive, thyme, cauliflower, asparagus, camomile, cabbage
About the only things I can eat are sweet potato, squash, carrots, romain lettuce, and chicken.
Beef flares me up.
Do you have any food plans for dealing with food intolerances?
Thanks for any suggestions.
Jedha: Nutritionist (MNutr)
Hi Patti, you may be interested in our personal nutrition program to get one-on-one help with a plan.
Carol
FBS today 117. Following the suggested food list provided yesterday and watching portion sizes. Portion sizes are my downfall, so I am keeping a visual in the kitchen for reference. Open to all and any suggestions that will get my husband on board. He’s a grazer, and is always offering me this or that to eat after we have left the table.
Racheal Torres
So excited. Yesterday I truly felt like I was in control of what I was eating. This morning my number was 144. I don’t remember when the last time I saw that number in the morning. My BP was 137/78. Another low for me. I just started this 21 day challenge 2 days ago. Thank you so much for this program
Jedha: Nutritionist (MNutr)
That’s fantastic Racheal!! I’m so excited that you are feeling in control and seeing results already – that’s exactly why we’re running this challenge! Keep it up, things will only get better. Look forward to your updates.
Ellie
I am a recently diagnosed type 2 diabetic. If I go somewhere for over two hours. Do I need a snack. I eat breakfast early.
Emily - Dietitian (MS, RD)
Hi Ellie, I gave you a really good detailed answer in the other post.
Here are a few more snack ideas for you to try, especially if you are eating breakfast early I would encourage you to check your blood sugar mid morning for a few days to see how you’re trending.
Diana Irie
I always take a small bag of nuts with me when ever I go out. Other suggestions are cheese, homemade muesli bars, homemade gummy bears and I always carry a bottle of water or a bottle of cold herbal (raspberry) tea. Sometimes its nice to have a small nibble of something. Sugar free toffees and mints are available but too much artificial sugars can play havoc with your bowels.
Emily - Dietitian (MS, RD)
Love the snack ideas! How do you make your gummy bears? I’m curious to hear the ingredient list as I agree about the artificial sugars not being so great.
Lorraine
Thank you so much for sending me your two day meal sample menu, I certainly will try all the recipes. Lorraine.
Missy
Where do I find all these recipes that are mentioned in these comments? Recently dealing with a diabetes diagnosis in our family. We have always ate healthy for the most part (real food) and I love to cook but some changes are going to need to be made.
Jedha: Nutritionist (MNutr)
You can find some recipes linked to above Missy. Majority of our recipes are within our weekly meal plans.
Sandra
Thanks so much. The meal samples are helpful. My grocery list has changed too. Your quick response to questions are appreciated. The comments are so helpful. I was diagnosed April, 2018, with no help from doctor. Prediabetic is the same as diabetic type 2. Thanks again 🙋🏽❤️
Debi
Uh – no its not! Pre-diabetic is exactly what it says – before diabetes. There is lots you can do to stop from becoming full fledged Type 2 diabetic. These meal plans are one of them.
Shirl
Debi is right. You have the opportunity to turn this around. Once it becomes Type 2 it is much more difficult if not impossible, depending on the person.
Emily - Dietitian (MS, RD)
The sooner anyone can start taking action (whether it be prediabetes or type 2 diabetes) the better off their long term health will be. And the good news is that regardless of where you are along the prediabets-diabetes spectrum, following a low carb diet can help immensely.
joyce davis
YOU WILL NEVER KNOW HOW MUCH THIS IS HELPING —–THANK YOU SO MUCH FOR SHARING AND CARING ENOUGH TO HELP—–MY GROCERY LIST HAS CHANGED —–AND I HOPE HEALTH WILL TOO—–
Jedha: Nutritionist (MNutr)
Thanks for saying so Joyce, that makes my day! Keep us updated on your progress.
Chuck Chaffin
Hi Jedha,
I see from reading your emails that its ok to eat cheese. I thought as a diabetic I had to steer clear of eating any kind of dairy products. If its ok to eat cheese thats great! I love it! What kinds can I eat?
Jedha
Hi Chuck – yes, that’s correct. According to the research we have conducted to date, dairy products, including cheese can be part of a diabetic diet. All kinds are fine, some just have slightly higher carb counts than others, but overall there are none that need to be excluded. You can read more about dairy here. We have more detailed information specifically on cheese coming soon.