Tuna wrap with hummus & veggies
Lentil soup + a small apple π
π Dinner Suggestions π½οΈ
Baked salmon, quinoa & Brussels sprouts
Tofu stir-fry with broccoli & brown rice
Turkey chili with mixed veggies πΆοΈ
π Healthy Snacks πΏ
A handful of almonds
Sliced cucumber with Greek yogurt dip
Boiled egg + half a pear π
πΉ Step 4: Use Smart Cooking Techniques π©βπ³π₯
Healthier meals come from healthier cooking:
β
Bake, grill, steam, air fry, or sautΓ© in olive oil
β Avoid deep frying, heavy creams, or sugar-loaded sauces
Use herbs & spices πΏ for flavor without the sugar or salt!
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πΉ Step 5: Monitor Blood Sugar After Meals ππ©Έ
Track how your body reacts to food. Use a journal π to note:
π½οΈ What you ate
π Portion size
π©Έ Blood sugar readings
π¬ How you felt after eating
This will help you make smarter future meal choices.
πΉ Step 6: Stay Hydrated & Move Your Body π§πββοΈ
Drink 8β10 cups of water daily π°
Skip sugary drinks like soda and juice β
Walk or exercise at least 30 mins a day π
Movement improves insulin sensitivity and boosts energy β‘
Diabetic Meal Planner + Grocery List (7-Day Plan)
ποΈ Weekly Meal Plan
