If you have diabetes, then maintaining your blood sugar level should be of utmost importance to you. This involves having regular meal timings and eating healthy foods in controlled amounts.
Our blood sugar level completely depends on our food and how active we are in daily life.
So, it goes without saying that one has to curb the consumption of sweet substances to maintain a normal blood sugar level.
But that doesn’t mean you will have to abstain from having sweet delicacies completely. This is where moderation in quantities comes to play.
This 1200 calorie diabetic diet is designed to help you follow a fixed diet and has enough delicious foods to engage the foodie in you. If you follow this diet, then maintaining your blood sugar level will be nothing but a cakewalk!
What is it?
This 1200 calorie meal plan encompasses your food habits for the entire week. This will guide you on what to eat, how much to eat, and when to eat. There are complex carbohydrates like vegetables, fresh fruits, and whole grains.
There are healthy fats and lean protein too. Stuff that
Saturated fats and proteins are also present in a very controlled amount. The main aim is to keep you healthy and nourished while also taking care of your blood sugar level and your taste buds at the same time.
Breakfast
This breakfast is designed to pump you with around 290 calories.
Day 1: Have half a cup of oats boiled in the same amount of skimmed milk, 4 chopped walnut halves, and a medium-sized plum (preferably chopped). Add walnuts and plum to the oats to enhance their taste.
Day 2: Have a Bagel of Avocado toast, 25 pistachios and half a cup of blueberries.
Day 3: Get a serving of
Day 4: You get back to oats. This is similar to Day 1 breakfast. Instead of 4 walnut halves, have 3 of them and add a tablespoon of flaxseed to the mixture for added
Day 5: Like Day 2 breakfast, have a bagel avocado toast and 20 odd cherries.
Day 6: This is again similar to the Day 3 breakfast. Have a serving of
Day 7: A little something to start the day with! You may have 2 Blueberry-Pecan pancakes, served with 3 tsp. of fresh blueberries and 2tsp. Of flaxseed. This will have you start the day with a 300 calorie boost.
Morning Snack
A snack between breakfast and lunch is important for diabetic patients since you can’t stay on an empty stomach for much longer. This is a very light snack.
- Day 1: It consists of
¾ cup of blueberries, mixed with a little of nonfat Greek plainyogurt . - Day 2: 10 cherries are about enough for this.
- Day 3: Have a medium-sized plum.
- Day 4: Exactly the same as your day 2-morning snack!
- Day 5: Have 6 dried apricots.
- Day 6: Have 14 cherries.
- Day 7: End the week with a medium-sized orange.
Lunch
Lunch is decidedly a heavier affair than breakfast and snack.
Day 1: At 319 calories, this includes 2 slices of multigrain
Day 2: Have 2½ cups of weight-loss soup containing vegetables and 2 slices of whole-wheat baguettes.
Day 3: Have three and a half cups of mixed greens and lentils and a sliced apple.
Day 4: Prepare a sandwich coated with hummus and filled with vegetables. Have 3 dried apricots to go with it.
Day 5: Take half of large whole-wheat pita bread; stuff it with some low-sodium deli turkey, slices of half of a medium-sized pear, and some cheddar cheese. Toast this till the cheese melts. Add a cup of mixed greens to this.
Day 6: Have 2 ½ cups of weight-loss soup mixed with vegetables.
Day 7: Prepare a salad consisting of 2 cups of mixed green vegetables, a little grated carrot, half-a-cup sliced cucumber and a little Italian salad dressing. You may also add Vinaigrette. Add this salad to a toasted half of a large whole-wheat pita bread round, and add some hummus to it.
Evening Snack
Have this snack midway between your regular lunch and dinner timings.
- Day 1: Sprinkle a little honey and a pinch of cinnamon on half of a medium-sized apple (chopped). That is enough for a little 58 calories snack.
- Day 2: Slice up a medium-sized apple and add some cinnamon to it.
- Day 3: Have a medium-sized orange.
- Day 4: Same as Day 3.
- Day 5: Slice half of a medium-sized pear and sprinkle some cinnamon on it.
- Day 6: Have a medium-sized orange.
- Day 7: Have a medium-sized apple.
Dinner
End the day with a heavy dinner.
Day 1: Have 1½ cups of weight-loss soups consisting of vegetables, along with a serving of goat cheese toast.
Day 2: Boil lentils and roast some vegetables. Mix these and have 2 ½ cups of this goodness, with some salad dressing. Also, have a serving of frozen chocolate bananas as a treat for dessert.
Day 3: Season half a cup of cooked brown rice with Italian seasoning, virgin olive oil, and salt. Have a serving of this along with 1 1/3 cups of sausage, chicken, and peppers. In addition, have a salad of 1½ cups of mixed green vegetables, some sliced cucumbers, a little-shredded carrot and some Vinaigrette.
Day 4: Have a serving of Farro and Caponata added Lemon-Herb Salmon. If you don’t have Farro, you can have any other whole grain that you have. Brown rice works fine.
Day 5: This is going to be really yummy and is almost a treat dinner for you! Have a serving of Spaghetti Squash and meatballs. Toast a slice of whole-wheat baguette, topping it with a little goat cheese and a little amount of chopped fresh rosemary.
Day 6: Toss around half a cup of steam butternut squash in 2 tsp of extra-virgin olive oil and fresh thyme. Season this with salt and pepper according to your taste, and have this with a serving of apple-glazed chicken with spinach.
Day 7: Have about half a cup of cooked brown rice serving mushroom-sauced pork chops and a cup of roasted Brussels sprouts with tomato pesto (sun-dried).
