General Guidelines
- 🥦 Non-starchy veggies = unlimited
- 💧 Hydrate with water, unsweetened tea, or black coffee
- 🍞 Choose whole grains over refined carbs
- 🧂 Watch sodium and added sugar
- 🧪 Monitor blood sugar before and after meals if needed
7-Day Type 2 Diabetes Meal Plan
Day 1
- Breakfast: Greek yogurt (unsweetened) + chia seeds + berries
- Lunch: Grilled chicken salad (spinach, cucumbers, avocado, olive oil)
- Snack: Small handful of almonds
- Dinner: Baked salmon + quinoa + steamed broccoli
Day 2
- Breakfast: Oatmeal (steel-cut) with cinnamon + walnuts + sliced apple
- Lunch: Turkey lettuce wraps + side of carrot sticks
- Snack: Celery with almond butter
- Dinner: Stir-fried tofu + mixed veggies + brown rice
Day 3
- Breakfast: Scrambled eggs with spinach + whole grain toast
- Lunch: Lentil soup + mixed greens salad
- Snack: Cucumber slices + hummus
- Dinner: Grilled chicken breast + roasted sweet potato + green beans
Day 4
- Breakfast: Cottage cheese + blueberries + flaxseeds
- Lunch: Tuna salad in avocado halves + cherry tomatoes
- Snack: Small apple + string cheese
- Dinner: Turkey chili (no beans) + cauliflower rice
Day 5
- Breakfast: Smoothie (unsweetened almond milk + spinach + protein powder + frozen berries)
- Lunch: Quinoa bowl with grilled veggies + chickpeas
- Snack: Hard-boiled egg + a few whole grain crackers
- Dinner: Baked cod + sautéed kale + mashed cauliflower
Day 6
- Breakfast: Boiled eggs + avocado + tomato slices
- Lunch: Grilled shrimp salad with olive oil vinaigrette
- Snack: Baby bell peppers + guacamole
- Dinner: Chicken stir-fry with broccoli + snap peas + buckwheat noodles
Day 7
- Breakfast: Overnight oats (chia + almond milk + cinnamon + raspberries)
- Lunch: Turkey veggie wrap (low-carb tortilla) + side salad
- Snack: Pear slices + cottage cheese
- Dinner: Zucchini noodles + turkey meatballs + sugar-free marinara
