Important Notes:
- This meal plan is tailored for a person with type 2 diabetes, aiming for 45-60 grams of carbohydrates per meal and 15-30 grams per snack.
- Adjust portion sizes based on individual calorie needs.
Monday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: Oatmeal with berries and almonds (300 calories, 40g carbs)
- Lunch: Grilled chicken breast with roasted veggies and quinoa (400 calories, 30g carbs)
- Snack: Apple slices with peanut butter (150 calories, 15g carbs)
- Dinner: Baked salmon with sweet potato and green beans (500 calories, 45g carbs)
Tuesday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: Greek yogurt with mixed berries and granola (350 calories, 40g carbs)
- Lunch: Turkey and avocado wrap with mixed greens (450 calories, 30g carbs)
- Snack: Carrot sticks (100 calories, 10g carbs)
- Dinner: Grilled chicken breast with roasted broccoli and brown rice (500 calories, 45g carbs)
Wednesday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: Scrambled eggs with spinach and whole-grain toast (250 calories, 20g carbs)
- Lunch: Chicken salad with 100g of fonio (400 calories, 10g carbs)
- Snack(if feeling hungry): a handful of walnut
- Dinner: Baked chicken thighs with roasted asparagus or broccoli and quinoa or fonio (500 calories, 30g carbs)
Thursday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast:start your day with green beans( spring beans) smoothie
– after 30min take a bowl of overnight oat mix with plant base protein powder, and almond milk (300 calories, 40g carbs)
- Lunch: bone broth with vegetables like carrot, broccoli
Or
– Snack: Hard-boiled egg and cherry tomatoes (100 calories, 5g carbs)
- Dinner: fermented millet with vegetables sauce and a cup of green tea or almond milk
Friday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: Avocado toast with scrambled eggs and cherry tomatoes (300 calories, 20g carbs)
Or make a whole grain bread with fonion, finger millet or sweet potatoes or rolled oats.
– Lunch: Chicken and quinoa bowl with roasted veggies (500 calories, 30g carbs)
- Snack: Apple slices
- Dinner: Baked chicken breast with roasted Brussels sprouts , broccoli and green beans and sweet potato (500 calories, 45g carbs)
Saturday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: Overnight oats with almond milk and berries (300 calories, 40g carbs)
- Lunch: Grilled chicken wrap with mixed greens and whole-grain flat bread (450 calories, 30g carbs)
- Snack: peanut with cucumber slices (150 calories, 5g carbs)
- Dinner: Baked salmon with roasted asparagus and quinoa or brown rice teams mix vegetables and fish (500 calories, 30g carbs) take green team or cinnamon tea or hibiscus tea
Sunday
Start your day with a cup of green beans (spring beans) smoothie
30minutes before break fast meal
- Breakfast: eggs +spinach+bell peppers+ onions + tomatoes and a pinch of sea salt. serve with a slice of Avocado
- Lunch: roast garden egg with Mushroom sprinkle some olive oil + bell peppers and onions with a pinch of sea salt.
- with a cup of warm almond milk
– Snack: lettuce salad with coconut oil as dressing and sprinkle crushed flaxseed, and some nuts take with tumeric tea
- Dinner: Grilled chicken breast with roasted broccoli and brown rice (500 calories, 45g carbs)
- take with
General Guidelines:
- Choose whole, unprocessed foods whenever possible.
- Include lean protein sources, healthy fats, and fiber-rich veggies in your meals.
- No added sugar or sweetner .
- Drink plenty of water throughout the day.
Remember, everyone’s nutritional needs are different. Be sure to consult with a healthcare professional
