Finding out you have diabetes can make you feel all kinds of emotions. It can also make you wonder what you should eat. This 2024 diabetes meal plan for beginners is here to help.
We’ve put together a week’s worth of easy meals and snacks. The recipes are simple to make and don’t need a lot of ingredients. This plan is perfect for anyone who’s just found out they have diabetes or anyone trying to get their diet back on track.
This meal plan isn’t specifically for losing weight. However, studies like the one from 2022 in the International Journal of Behavioral Nutrition and Physical Activity show that losing weight could help control your blood sugar.
If you want to lose weight, we suggest eating 1,500 calories a day. This amount usually helps people lose weight. We also have options for 1,200 and 2,000 calories a day, depending on how many calories you need and how you’re feeling.
Diabetes Diet Basics: How to Start
Getting diagnosed with diabetes can be tough. It’s hard to know where to begin, what to trust, and how to change your habits. The best way to make lasting changes is to start small.
You could start by replacing one sugary drink with water each day. Then, slowly switch out more until you’re not drinking sugary drinks anymore.
If you eat out often, try to cook more meals at home, starting with just one meal. You should also eat more fruits, veggies that aren’t starchy, lean proteins, and whole grains, like what’s in our meal plan.
A few simple changes can really help your blood sugar. These include:
Eating More Protein
Having protein with your meals can make a big difference in your blood sugar. Foods like meat, chicken, eggs, fish, Greek yogurt, nuts, or other vegetarian proteins can help. Protein makes it take longer for your body to digest carbs and absorb sugar, which keeps your blood sugar stable. It also helps you stay full longer.
So, instead of just having toast for breakfast, try adding natural peanut butter or an egg. This can help keep your blood sugar in check.
Always try to have some protein when you eat carbs.
Ready to dive into a healthier lifestyle with our diabetes-friendly meal plan? Read the full article here to get all the details!
