7 - Days Diabetes Meal Plan

A 7-day diabetes meal plan is a structured weekly guide for people living with type 1, type 2, or prediabetes to help manage blood sugar levels, maintain a healthy weight, and reduce the risk of complications. It’s built around balanced nutrition, portion control, and carb awareness, rather than strict restriction.

🔑 Core Principles of a Diabetes Meal Plan

1. Carbohydrate control – Spread carbs evenly across meals (usually 30–60g per meal depending on individual needs).
2. Low glycemic index (GI) foods – Whole grains, beans, lentils, non-starchy vegetables, and most fruits digest slowly, preventing spikes.
3. Lean protein – Chicken, fish, tofu, eggs, and legumes help with satiety and blood sugar balance.
4. Healthy fats – Avocado, nuts, seeds, olive oil, and fatty fish support heart health.
5. High fiber – Fiber slows digestion, reduces blood sugar spikes, and improves gut health.
6. Limit added sugars & refined carbs – Minimize white bread, sweets, sugary drinks, and fried foods.
7. Hydration – Water and unsweetened drinks instead of juice or soda.

✅ Benefits

• Supports steady blood sugar and fewer spikes.
• Helps with weight management.
• Protects against heart disease, which is a higher risk with diabetes.
• Encourages sustainable, healthy eating habits.

⚠️ Challenges:

• Requires meal prep and planning to stay consistent.
• Carbohydrate counting may feel overwhelming at first.
• Individual needs vary, so professional guidance is often recommended.

WHAT WILL YOU GET:

1. 7 - Day Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Home Based Exercise Plan worth R279.00
5. How to measure yourself-Guide