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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.
Allyn
Just checking in helps me a lot. So does reviewing the past week recommendations! Early morning bloood levels down as are mid day. Good news so is the scale. Still having cravings early evening so am eating almond snack (what size portion?) Thanks for encouragement.
Jedha: Nutritionist (MNutr)
Yes, exactly Allyn! Knowing there are others here and the accountability each day really does help. Yes, it will be a continuous cycle of learning and implementation that gets you there. 🙂 A small handful of nuts will be fine (1-2oz or 28-56g). Thanks for the check in.
Debbie
I’m learning a lot about nutrition!
Jedha: Nutritionist (MNutr)
Look forward to anyone checking in for the challenge 2022!
Sandra mcintosh
Day 5 b/breakfast 90 2hrs after 120 making mashed cauliflower for lunch healthy eating everyone morning
Jedha: Nutritionist (MNutr)
Thanks for checking in Sandra!
Elizabeth
My dietician just suggested lowering my daily carbs to 120g per day, I am finding your recipes very helpful not to mention delicious. My husband and daughter haven’t noticed the difference with the lower carbs.:)
Malorie: Dietitian (MS, RD, CLT)
Hi Elizabeth, thanks so much for your kind words. Glad you are enjoying the recipes!
neil
Checking in for today, levels about normal at the moment, nice chicken and salad for lunch, enjoyed it.
Malorie: Dietitian (MS, RD, CLT)
That is great to hear your numbers are looking good and you are enjoying your meals- that definitely makes it easier!
Susan
Checking in. Today’s information about transitioning to a lower carb diet is helpful. I had trouble really craving carbs yesterday, and ended up giving in to temptation. Today I allowed myself small servings at meals and did much better. I’ll try keeping a food diary tomorrow.
Jedha: Nutritionist (MNutr)
Glad you found it helpful Susan. It can take time to transition at first. If you struggle, add 1/4 cup brown rice or quinoa, small servings of fruit, or 1 slice of bread. In time you can slowly work these down. It’s better to transition slowly than end up on a binge. 👍
Mary
Mary checking in a bit late today. Enjoying all info, have had temptations handled them well, surprise surprise.Interesting to see my readings. Have not stuck to checking my bloods daily for years but feel as lf l will be now.
Malorie: Dietitian (MS, RD, CLT)
Glad you are enjoying the information!
Virginia
I’ve been working a lot of hours and wound up sleeping all day. But my glucose was 133 when I woke up! Maybe I just need to sleep and not eat. Just kidding.
Jedha: Nutritionist (MNutr)
Haha, Thanks for checking in Virginia!
Bobbie
Day 3 checking in. BS Am this morning 126. Going back to counting carbs and watching portion sizes has helped the last two days
Jedha: Nutritionist (MNutr)
Great Bobbie, sometimes we just need that accountability to take notice again. Thanks for checking in!