A Complete 5-Day Meal Plan to Keep Blood Glucose Under Control
Diet is one of the crucial factors for controlling blood glucose levels and preventing related complications. What we eat directly impacts our blood sugar levels, thus causing ups and downs.
We know that choosing the best foods for our diet is not simple and that sometimes we just want to give up and devour half of the burger in one bite. Therefore, we present a complete 5-day meal plan that’s safe for blood sugar levels.
However, we should still adjust it to fit our individual blood glucose goals. We hope it will help to choose the meals easier.
Breakfast – scrambled egg, one corn tortilla, 6-in, unsalted; two tablespoons prepared salsa, a cup of milk (1%), half an ounce slice of Monterey jack cheese, and one medium orange.
Morning Snack – six whole-wheat crackers, half a cup of low-fat, low-sodium cottage cheese
Lunch – Turkey Burgers with Honey & Mustard
- Calories – 317
- Protein – 26 grams
- Carbs – 31 grams
- 1 pound ground turkey breast
- 1/4 cup coarse-grained mustard
- 1/4 tsp. of salt
- 2 tbsp. of honey
- 2 of canola oil
- 4 whole-wheat split and toasted hamburger rolls
- 1/4 tsp. of freshly ground pepper
- Red onion slices, tomato slices, and lettuce for garnish
Prepare a grill. Mix honey and mustard to get a smooth mixture, and add 3 tablespoons of it to the turkey. Sprinkle some salt and pepper and mix everything. Form 4 burgers, each one around 1 inch thick.
Then, use a little oil to brush the burgers on each side, and grill 5-7 minutes per side, or until no pink is in the center. Add the rest of the honey-mustard mixture to the burgers. Finally, serve on rolls with lettuce, onion and tomato slices.
Dinner – Roasted Pork Tenderloin
Heat two teaspoons of extra virgin olive oil in a large skillet over medium heat. Then, season one pound of trimmed pork tenderloin with salt and pepper and add it to the heated oil. Cook for 5-8 minutes, or until it’s brown on all sides.
Next, put the pan in a preheated oven to 400 F, and bake the pork for 10-15 minutes, or until a little pink remain in the center. Then, let it rest on a cutting board for ten minutes before slicing it into thin pieces.
Breakfast – a cup of Bran Flakes Cereal, a cup of 1 percent milk, half a small banana, and one egg (hard boiled).
Morning Snack – two whole-grain rice cakes, 1-oz piece of low-fat cheddar cheese
Lunch – Yucatan Lemon Soup
- 4 cups reduced-sodium chicken broth
- 1 onion (medium), cut into quarters
- 2 seeded and quartered jalapeño peppers
- 3 tbsp. of Meyer lemon zest, (finely grated)
- 8 crushed and peeled garlic cloves
- 1 4-inch cinnamon stick
- 1/2 tsp. of cumin seeds
- 1 pound raw, peeled and deveined shrimp, (26-30 per pound)
- 4 whole cloves
- 1/2 tsp. of salt
- 3 tbsp. of Meyer lemon juice
- 1/2 cup fresh cilantro, chopped
- 1/4 tsp. of hot sauce, (optional)
Bring onion, broth, cumin seeds, jalapeños, cloves, zest, cinnamon stick, and garlic to a simmer in a Dutch oven or a large saucepan. Then, cover and continue to simmer for 20 minutes on low heat. Next, strain the broth and transfer the liquid to the pan.
Once it’s brought to a low simmer, add the lemon juice, shrimp, hot sauce, and salt. Cook for around three minutes, until the shrimps are pink and firm. Add the cilantro, mix, and serve.
Dinner – Pampered Chicken
One will need four boneless, skinless, and trimmed of fat chicken breast halves. Open them using a sharp knife so that each one forms 2 flaps, hinged at the center. Then, put a slice of Monterey Jack cheese on one flap, and be sure to leave half an inch border at the edge and press the other flap down.
Do the same procedure with each chicken breast. Beat two egg whites and dip the stuffed chicken breast. Then, roll them in a mixture of two tablespoons of parsley, two tablespoons of grated Parmesan, 1/3 cup of breadcrumbs (seasoned), salt and pepper.
Cook them on heated oil in a large skillet over medium heat for two minutes, or until brown on one side. Then, flip them over and put the skillet in a preheated oven at 400 F. Bake for 20 minutes, or until no pink is in the center.
Breakfast – a cup of 1 percent milk, one whole-wheat English muffin, a tablespoon of creamy peanut butter jam with 0 sugar, and 3/4 cup of blueberries.
Morning Snack – a cup of non-fat vanilla/lemon yogurt, with sweetener which is low in calories
Lunch – Grilled Sirloin Salad
- 1 minced garlic clove
- 2 tbsp. of soy sauce with reduced-sodium
- 2 tbsp. of balsamic vinegar
- 2 of toasted sesame oil
- 2 of brown sugar
- 1 of fresh ginger, chopped
- 2 of crushed black peppercorns
- 1 12-ounce trimmed sirloin steak
- 1/8 tsp. of salt
- 16 scallions, only the white part
- 1 halved lengthwise and seeded red bell pepper
- 2 cups torn salad greens (ex. curly endive, escarole, watercress or radicchio)
Blend the ginger, garlic, oil, vinegar, soy sauce, and brown sugar in a blender until smooth. Press the crushed peppercorn into each side of the sirloin steak, and sprinkle some salt. Then, cook the steak, bell pepper halves, and scallions on a preheated grill for four minutes.
Flip them and cook for four more minutes, until the steak is medium-rare and the scallions and bell peppers slightly charred.
Allow the steak to rest for five minutes before slicing it thinly. Cut the bell peppers into strips, and the scallions into inch pieces. Then, toss them with the dressing in a bowl, and arrange on four plates. Finally, top with the steak and grilled veggies.
Dinner – Tofu Parmigiana
Fry breaded tofu “steaks” in a little oil, and add part-skim mozzarella, marinara sauce, and fresh basil on top.
Serve with half a cup of steamed green beans, two cups of tossed salad mix, one nectarine, two tablespoons of oil & vinegar salad dressing, and half a cup of cooked couscous.
Breakfast – 1 1/2 cup Cheerios Cereal, a cup of 1 percent milk, and one kiwi
Morning Snack – a cup of 1 percent milk, and one ounce of salted almonds
Lunch – BBQ Chicken Sandwich
- 1/4 cup carrots, shredded
- 1/2 cup cooked chicken, shredded
- 2 of light ranch dressing
- 2 tbsp. of barbecue sauce
- 1 leaf romaine lettuce
- 1 small whole-wheat sandwich bun
Brush the bun with the ranch dressing, and top with a mixture of chicken, barbeque sauce, and carrots. Finally, add the lettuce. Enjoy!
Dinner – Mustard-Crusted Salmon
Line a baking sheet or broiler pan with foil and coat with cooking spray. Then, place center-cut salmon fillets, skin side down, on the pan and sprinkle some pepper and salt. Mix some lemon juice, mustard, and sour cream and spread the mixture over the fillets.
Broil them in a preheated broiler five inches from the heat source for 10-20 minutes, or until opaque in the center.
Breakfast – two oatmeal bran bread slices with reduced-calorie, two scrambled eggs, a cup of 1 percent milk, and a cup of grapefruit.
Morning Snack – one cup of 1 percent milk, and one medium pear.
Lunch – Grilled Chicken Tenders & Cilantro Pesto
- 1/4 cup soy sauce, reduced-sodium
- 1/4 cup of lime juice
- 1 of chili powder
- 1 tbsp. of canola oil
- 2 cups of cilantro leaves, fresh and loosely packed
- 1-oz. chicken tenders
- 2 tbsp. of sesame seeds, toasted
- 2 sliced scallions
Mix soy sauce, lime juice, chili powder, and oil in a large bowl and whisk. Put two tablespoons of the marinade aside. Then, add the chicken tenders to the remaining marinade and mix it well. Marinate in the fridge for 20 to 60 minutes.
In the meantime, blend the scallions, cilantro, reserved marinade, and the sesame seeds in a food processor until there’s a smooth texture. Discard the marinade once removing the chicken, and place them on a preheated grill to medium heat.
Cook for 2 minutes per side, or until no pink is left in the middle. Serve with the cilantro pesto.
Dinner – Avocado-Papaya Salad
Cut one medium avocado and papaya into chunks. Add ¾ cup of diced jicama, and two tablespoons of each, low-fat raspberry vinaigrette and chopped toasted walnuts. Mix well, and enjoy the salad.