7-Day Healthy Eating Plan for Diabetes
An intestinal healthy eating plan with probiotics and prebiotics that are suitable for patients with diabetes.
Keeping your stomach happy isn’t just about healthy digestion. Research including a 2020 article in the World Journal of Diabetes suggests that intestinal health can play a major role in the development and management of diabetes. And the intestinal health benefits don’t stop there. A healthy gut microbiome can also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.
Even the smallest changes in your diet and lifestyle can change microbes, i.e. small “worms” of bacteria, viruses, and fungi known as the gut microbiome, according to a 2021 article in Nutrients. A diet full of probiotics and prebiotics is the key to promoting good insects. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.
Probiotics that are healthy bacteria for your stomach can improve insulin sensitivity and reduce insulin resistance, according to a 2021 article in Gut Microbes. Good sources of probiotics include yogurt, sorcrot, and meso. Along with probiotics, you should also consider prebiotics — diets for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful intestinal microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats, and soybeans.
This seven-day meal plan includes healthy probiotic foods, such as sorcrot and yogurt, that increase the number of good bacteria in the intestines, and prebiotic foods, such as whole grains and high-fiber fruits and vegetables, that feed these good gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped diets that are high in saturated fat and sodium and low in fiber, such as highly processed, high-sugar foods, artificial sweeteners and red meat.
This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. For individuals with different calorie targets, we also add modifications for 1,200 calories and 2,000 calories per day.
Foods with probiotics and prebiotics
Healthy probiotic foods increase the number of good bacteria in the intestines, while prebiotic foods feed on these good gut bacteria. Here’s a list of foods that are naturally high in each.
Foods rich in probiotics
Probiotics are foods that contain beneficial bacteria from fermented foods. These include:
- yogurt
- Kifair
- Miso
- Sauerkraut
- Kimchi
- 9 Imp
- Kambucha
Prebiotic-rich foods
As mentioned above, the foods that feed probiotics are called prebiotics, and these are usually indigestible carbohydrates and fibers such as gums, pectin, inulin, and resistant starch. Foods with high amounts of prebiotics include:
- garlic
- Lex, especially the green part
- White Mosalli
- Artchix
- Cayley
- C. Wade
- Jerusalem Artichokes
- Dindelin Grace
- soybeans
- Mushrooms
- who
How to Prepare Meals – Prepare your week meals
What to prepare next to make healthy eating easier during a busy work week. There are other “food preparation tips” throughout the week. Be sure to read them ahead of time to know what more preparations can be made during the week.
- Make bowls of cooked bananas and walnuts on the evening of the second day and have breakfast on the third to fifth day.
- Make extra brown rice for dinner on the first day so that the second day’s meat and kimchi fried rice can be used. One cup of dried brown rice will be cooked by cooking 1 cup.
the first day
Breakfast (292 calories, 4 grams of fiber)
- 1 Serving Berry-Kiefer Samothi
- 2 hard-boiled eggs
AM breakfast (250 calories, 10 grams of fiber)
- 1 1/4 کپ edamame in pods
Lunch (304 calories, 12 grams of fiber)
- 1 Serving green goddess salad with chickpeas
PM breakfast (268 calories, 11 grams of fiber)
- 1 cup blackberry
- 1/4 cup dried roasted almonds
Dinner (383 calories, 7 grams of fiber)
- 1 Service meso-maple salmon
- 1/2 cup cooked brown rice
- 1 cup boiled broccoli
Daily total: 1,498 calories, 105 g protein, 149 g carbohydrates, 43 g fiber, 56 g fat, 1,114 mg sodium
To make it 1,200 calories: Skip the AM breakfast and reduce blackberries to 1/4 cup in the evening breakfast.
To make it 2,000 calories: Add 1 slice of whole wheat bread with 1 tablespoon of peanut butter to breakfast, add 1 medium apple to lunch, and add 2 servings of salmon to dinner.
the first day
Breakfast (300 calories, 9 grams of fiber)
- 1 Serving Lemon-BlueBerry Yogurt Toast
- 1 Broken egg
- 1 cup blackberry
AM breakfast (260 calories, 4 grams of fiber)
- 1 (15 ounces) plain kombucha
- 1/4 cup dried roasted almonds
Lunch (404 calories, 5 grams of fiber)
- 1 Served meat and kimchi fried rice
PM breakfast (230 calories, 11 grams of fiber)
- 1/3 cup roasted chickpeas
- 2 Clementine
Dinner (302 calories, 3 grams of fiber)
- Chicken served cooked with onions and leeks 1
- 1 Small Cooked Sweet Potato
Meal preparation tips: Make cooked bananas and walnut cups for breakfast on the third to fifth day. Preserve some of the cooked chicken for dinner tonight with onions and lacquer to be used for a creamy pesto chicken salad with vegetables tomorrow.
Daily total: 1,497 calories, 90 g protein, 155 g carbohydrates, 32 g fiber, 59 g fat, 1,510 mg sodium
To make it 1,200 calories: Skip almonds for breakfast and reduce roasted chickpeas to 2 tablespoons for lunch.
To make it 2,000 calories: increase 2 eggs for breakfast, increase to 1/2 cup of almonds for breakfast in the morning, and increase to 2 servings of chicken for dinner.
the first day
Breakfast (291 calories, 7 grams of fiber)
- Offer 1 cooked banana and walnut cups
- 1/2 cup low-fat plain Greek yogurt
- 1/2 cup raspberry
AM breakfast (200 calories, 8 grams of fiber)
- 1 کپ edamame in pods
Lunch (383 calories, 4 grams of fiber)
- Serving creamy pesto chicken salad with vegetables
- 1 Middle peach
PM breakfast (154 calories, 6 grams of fiber)
- 1 cup chopped cucumber
- 1/3 cup hummus
Dinner (481 calories, 6 grams of fiber)
- 1 serving salmon rice bowl
Daily total: 1,509 calories, 87 g protein, 143 g carbohydrates, 31 g fiber, 68 g fat, 1,724 mg sodium
To make it 1,200 calories: Skip the AM breakfast and reduce the hummus to 2 tablespoons for lunch.
To make it 2,000 calories: add 1/3 cup of dried roasted almonds to breakfast, increase to 1 3/4 cup of almonds in the morning breakfast, and increase to 1/2 cup hummus in the evening breakfast.
the first day
Breakfast (285 calories, 5 grams of fiber)
- Offer 1 cooked banana and walnut cups
- 1/2 cup low-fat plain Greek yogurt
- 1/2 cup chopped strawberry
AM breakfast (278 calories, 5 grams of fiber)
- 1 (15 ounces) plain kombucha
- 2 Clementine
- 3 tablespoons saltless dried roasted almonds
Lunch (325 calories, 12 grams of fiber)
- 1. Offer vegetable and hummus sandwiches
PM breakfast (158 calories, 2 grams of fiber)
- 1 cup chopped red bull pepper
- 2 tablespoons homemade wrench dressing
Dinner (452 calories, 14 grams of fiber)
- Serve roasted root vegetables and vegetables over spicy lentils
Daily total: 1,498 calories, 56 g protein, 171 g carbohydrates, 38 g fiber, 73 g fat, 1,025 mg sodium
To make it 1,200 calories: skip almonds in the morning breakfast and leave the wrench dressing in the PM breakfast.
To make it 2,000 calories: add 1/3 cup of dried roasted cashews to breakfast, add 1/4 cup of almonds to breakfast early in the morning, and increase it to 2 cups of bell peppers and add 1/4 cup of chopped walnuts to the afternoon breakfast.
the first day
Breakfast (370 calories, 7 grams of fiber)
-
- Offer 1 cooked banana and walnut cups
- 1 cup low-fat simple kefir
- 1 cup blueberry
AM breakfast (195 calories, 2 grams of fiber)
- 1 1/2 cup Sugar Snap Peas
- 2 hard-boiled eggs
Lunch (332 calories, 8 grams of fiber)
- 1 Serving Mediterranean Broccoli Pasta Salad
- 1 medium apple
PM breakfast (142 calories, 6 grams of fiber)
- 1 cup chopped cucumber
- 1 Middle carrot
- 2 Saroj Avocado-Yogurt Dip
Dinner (454 calories, 9 grams of fiber)
- Offers 1 sweet potato-black bean burger
Daily total: 1,492 calories, 53 g protein, 188 g carbohydrates, 32 g fiber, 65 g fat, 1,311 mg sodium
To make it 1,200 calories: reduce 1/2 cup of blueberries to breakfast, skip breakfast in the morning, and reduce 1 serving avocado-yogurt dip and skip cucumber at lunch.
To make it 2,000 calories: Add 1/3 cup of dried roasted almonds to breakfast early in the morning and 1/3 cup of chopped walnuts to lunch.
the first day
Breakfast (382 calories, 11 grams of fiber)
- 1 Serving artichokes and egg tartans
- 1 Big peach
AM breakfast (108 calories, 1 grams of fiber)
- 2 Beer
- 1 hard boiled egg
Lunch (345 calories, 13 grams of fiber)
- 1 Offers Black Bean Salad Without Kick
- 1/2 cup watermelon
PM breakfast (262 calories, 1 grams of fiber)
- 1/3 cup unsweetened dry roasted cashews
Dinner (406 calories, 8 grams of fiber)
- 1 Brussels offers cooked helibot with sprouts and canva
Daily total: 1,503 calories, 75 g protein, 145 g carbohydrates, 34 g fiber, 76 g fat, 1,546 mg sodium
To make it 1,200 calories: Skip the AM breakfast and exchange 1 1/2 cups of sugar snap peas for cashews at pm breakfast.
To make it 2,000 calories: Add 1/3 cup of dried roasted almonds to breakfast and 1/4 cup of unsalted cashews to lunch.
the first day
Breakfast (303 calories, 9 grams of fiber)
- 1 Serve avocado-egg toast
- 1/2 cup raspberry
AM breakfast (201 calories, 4 grams of fiber)
- 1 Medium bananas
- 1 tsp peanut butter
Lunch (535 calories, 10 grams of fiber)
- Serve 1 chopped chicken and sweet potato salad
PM breakfast (30 calories, 1 grams of fiber)
- 1 Beer
Dinner (434 calories, 8 grams of fiber)
- 1 Serving Basil Pesto Pasta with Grilled Vegetables
Daily total: 1,503 calories, 66 g protein, 130 g carbohydrates, 32 g fiber, 87 g fat, 1,016 mg sodium
To make it 1,200 calories: Swap a small banana and skip peanut butter for breakfast and turn lunch into 1 serving white bean and veggie salad.
To make it 2,000 calories: Increase 2 tablespoons of peanut butter to breakfast and add 2 cups of edami to the beans in PM breakfast.
