or 1 minute until a smooth mixture is formed. Then pour the contents in a glass and enjoy.
Note
It is convenient to use frozen fruits since they give a nice texture to the smoothies. However, you can use fresh fruits instead. When using the fresh varieties, you can add a few ice cubes before blending. Besides this, you can add any extras to the smoothies according to your choice.
In the next chapter, I’ve provided a 14-day meal plan using the recipes mentioned.
Chapter 12: 14-Day Diabetes Meal Plan This 14-day meal plan includes recipes for breakfast, lunch, snacks, and dinner.
You can see the nutritional value of each recipe below.
The nutritional value of all the recipes included each day are added up and given as the nutritional value for the day.
Similarly, the nutritional values for seven days have been totaled to calculate the nutritional value for a week.
However, feel free to experiment and customized your meal plan according to your personal needs and tastes.
Day 1 Breakfast: Turkey Rolls Nutritional Facts: 155 Calories | 4.5 g Fats | 7.5 g Carbs | 22.9 g Protein Lunch: Roasted Beet, Pear and Walnut Salad Nutritional Facts: 438 Calories | 28.2 g Fats | 34.9 g Carbs | 16.2 g Protein Snacks: Yogurt and Berries Nutritional Facts: 216 Calories | 3.3 g Fats | 27.8 g Carbs | 14.5 g Protein Dinner: Arctic Char Soup Nutritional Facts: 535 Calories | 30.9 g Fats | 15.1 g Carbs | 8.4 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1344 Calories | 66.9 g Fats | 85.3 g Carbs | 62 g Protein
Day 2 Breakfast: Low Carb Egg Bowl
Nutritional Facts: 178 Calories | 14.3 g Fats | 7.6 g Carbs | 6.9 g Protein Lunch: Chicken Salad with Ginger and Sesame Dressing Nutritional Facts: 71 Calories | 1.1 g Fats | 9.6 g Carbs | 6.6 g Protein Snacks: Peanut Butter and Apple Nutritional Facts: 105 Calories | 4.2 g Fats | 17 g Carbs | 2.3 g Protein Dinner: Turkey, Cauliflower and Kale Soup Nutritional Facts: 356 Calories | 13.3 g Fats | 21.7 g Carbs | 39 g Protein
Total Nutritional Value for the Day: Nutritional Facts: 710 Calories | 32.9 g Fats | 55.9 g Carbs | 54.8 g Protein
Day 3 Breakfast: Tasty Wrap Nutritional Facts: 362 Calories | 19.5 g Fats | 27 g Carbs | 23.1 g Protein Lunch: Tuna Salad Mediterranean Style Nutritional Facts: 183 Calories | 6.1 g Fats | 22.5 g Carbs | 10.9 g Protein Snacks: Roasted Chickpeas Nutritional Facts: 89.5 Calories | 3.2 g Fats | 12.2 g Carbs | 3.7 g Protein Dinner: Healthy Escarole and Chicken Soup Nutritional Facts: 542 Calories | 22.6 g Fats | 23.5 g Carbs | 60.9 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1176.5 Calories | 51.4 g Fats | 85.2 g Carbs | 98.6 g Protein
Day 4
Breakfast: Carrot Hummus Nutritional Facts: 168 Calories | 9 g Fats | 19.2 g Carbs | 4.5 g Protein Lunch: Chicken Meatballs Nutritional Facts: 549 Calories | 30.6 g Fats | 24.2 g Carbs | 39.8 g Protein Snacks: Cherries on Celery Sticks Nutritional Facts: 96 Calories | 8.1 g Fats | 3.7 g Carbs | 4.1 g Protein Dinner: Nachos Healthy Soup Nutritional Facts: 339 Calories | 20.7 g Fats | 26.9 g Carbs | 16.4 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1152 Calories | 68.4 g Fats | 74 g Carbs | 64.8 g Protein
Day: 5 Breakfast: Avocado Toast Nutritional Facts: 339 Calories | 27.9 g Fats | 15.2 g Carbs | 9.7 g Protein Lunch: Teriyaki-Braised Greens and Turnips with Bacon Nutritional Facts: 187 Calories | 4.3 g Fats | 29.4 g Carbs | 8.1 g Protein Snacks: Energy Bites Nutritional Facts: 130 Calories | 7 g Fats | 14 g Carbs | 3 g Protein Dinner: Sweet Potato and Harissa Soup Nutritional Facts: 215 Calories | 11.5 g Fats | 22.5 g Carbs | 7.8 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 871 Calories | 50.7 g Fats | 81.1 g Carbs | 28.6 g Protein
Day 6 Breakfast: Chia Pudding Nutritional Facts: 155 Calories | 8 g Fats | 16 g Carbs | 4 g Protein Lunch: Broccoli and Barley Risotto with Basil and Lemon Nutritional Facts: 195 Calories | 7.6 g Fats | 28.9 g Carbs | 4.5 g Protein Snacks: Blueberry and Lemon Smoothie Nutritional Facts: 293 Calories | 21.1 g Fats | 27.4 g Carbs | 3.8 g Protein Dinner: Pumpkin and Lentil Soup Nutritional Facts: 128 Calories | 1 g Fats | 20.8 g Carbs | 9.2 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 771 Calories | 37.7 g Fats | 93.1 g Carbs | 21.5 g Protein
Day 7 Breakfast: Paleo Carrot and Pumpkin Muffins Nutritional Facts: 185 Calories | 11 g Fats | 19 g Carbs | 6 g Protein Lunch: Blueberry and Avocado Salsa Nutritional Facts: 137 Calories | 10 g Fats | 12.5 g Carbs | 1.7 g Protein Snacks: Pineapple and Mango Smoothie Nutritional Facts: 349 Calories | 29.1 g Fats | 20.6 g Carbs | 6.8 g Protein Dinner: Sprouted Lentils with Vegan Stew Nutritional Facts: 211 Calories | 7.6 g Fats | 27.1 g Carbs | 10.1 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 882 Calories | 57.7 g Fats | 79.2 g Carbs | 24.6 g Protein
Total Nutritional Value for the Week
6906.5 Calories | 365.7 g Fats | 553.8 g Carbs | 354.9 g Protein
Day 8 Breakfast: Turkey Rolls Nutritional Facts: 155 Calories | 4.5 g Fats | 7.5 g Carbs | 22.9 g Protein Lunch: Arctic Char Soup Nutritional Facts: 535 Calories | 30.9 g Fats | 15.1 g Carbs | 8.4 g Protein Snacks: Yogurt and Berries Nutritional Facts: 216 Calories | 3.3 g Fats | 27.8 g Carbs | 14.5 g Protein Dinner: Roasted Beet, Pear and Walnut Salad Nutritional Facts: 438 Calories | 28.2 g Fats | 34.9 g Carbs | 16.2 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1344 Calories | 66.9 g Fats | 85.3 g Carbs | 62 g Protein
Day 9 Breakfast: Low Carb Egg Bowl Nutritional Facts: 178 Calories | 14.3 g Fats | 7.6 g Carbs | 6.9 g Protein Lunch: Turkey, Cauliflower and Kale Soup Nutritional Facts: 356 Calories | 13.3 g Fats | 21.7 g Carbs | 39 g Protein Snacks: Peanut Butter and Apple Nutritional Facts: 105 Calories | 4.2 g Fats | 17 g Carbs | 2.3 g Protein Dinner: Chicken Salad with Ginger and Sesame Dressing Nutritional Facts: 71 Calories | 1.1 g Fats | 9.6 g Carbs | 6.6 g
Protein
Total Nutritional Value for the Day
Nutritional Facts: 710 Calories | 32.9 g Fats | 55.9 g Carbs | 54.8 g Protein
Day 10 Breakfast: Tasty Wrap Nutritional Facts: 362 Calories | 19.5 g Fats | 27 g Carbs | 23.1 g Protein Lunch: Healthy Escarole and Chicken Soup Nutritional Facts: 542 Calories | 22.6 g Fats | 23.5 g Carbs | 60.9 g Protein Snacks: Roasted Chickpeas Nutritional Facts: 89.5 Calories | 3.2 g Fats | 12.2 g Carbs | 3.7 g Protein Dinner: Tuna Salad Mediterranean Style Nutritional Facts: 183 Calories | 6.1 g Fats | 22.5 g Carbs | 10.9 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1176.5 Calories | 51.4 g Fats | 85.2 g Carbs | 98.6 g Protein
Day 11 Breakfast: Carrot Hummus Nutritional Facts: 168 Calories | 9 g Fats | 19.2 g Carbs | 4.5 g Protein Lunch: Nachos Healthy Soup Nutritional Facts: 339 Calories | 20.7 g Fats | 26.9 g Carbs | 16.4 g Protein Snacks: Cherries on Celery Sticks Nutritional Facts: 96 Calories | 8.1 g Fats | 3.7 g Carbs | 4.1 g Protein
Dinner: Chicken Meatballs Nutritional Facts: 549 Calories | 30.6 g Fats | 24.2 g Carbs | 39.8 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 1152 Calories | 68.4 g Fats | 74 g Carbs | 64.8 g Protein
Day 12 Breakfast: Avocado Toast Nutritional Facts: 339 Calories | 27.9 g Fats | 15.2 g Carbs | 9.7 g Protein Lunch: Sweet Potato and Harissa Soup Nutritional Facts: 215 Calories | 11.5 g Fats | 22.5 g Carbs | 7.8 g Protein Snacks: Energy Bites Nutritional Facts: 130 Calories | 7 g Fats | 14 g Carbs | 3 g Protein Dinner: Teriyaki-Braised Greens and Turnips with Bacon Nutritional Facts: 187 Calories | 4.3 g Fats | 29.4 g Carbs | 8.1 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 871 Calories | 50.7 g Fats | 81.1 g Carbs | 28.6 g Protein
Day 13 Breakfast: Chia Pudding Nutritional Facts: 155 Calories | 8 g Fats | 16 g Carbs | 4 g Protein Lunch: Pumpkin and Lentil Soup Nutritional Facts: 128 Calories | 1 g Fats | 20.8 g Carbs | 9.2 g Protein Snacks: Blueberry and Lemon Smoothie Nutritional Facts: 293 Calories | 21.1 g Fats | 27.4 g Carbs | 3.8 g Protein
Dinner: Broccoli and Barley Risotto with Basil and Lemon Nutritional Facts: 195 Calories | 7.6 g Fats | 28.9 g Carbs | 4.5 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 771 Calories | 37.7 g Fats | 93.1 g Carbs | 21.5 g Protein
Day 14 Breakfast: Paleo Carrot and Pumpkin Muffins Nutritional Facts: 185 Calories | 11 g Fats | 19 g Carbs | 6 g Protein Lunch: Sprouted Lentils with Vegan Stew Nutritional Facts: 211 Calories | 7.6 g Fats | 27.1 g Carbs | 10.1 g Protein Snacks: Pineapple and Mango Smoothie Nutritional Facts: 349 Calories | 29.1 g Fats | 20.6 g Carbs | 6.8 g Protein Dinner: Blueberry and Avocado Salsa Nutritional Facts: 137 Calories | 10 g Fats | 12.5 g Carbs | 1.7 g Protein
Total Nutritional Value for the Day
Nutritional Facts: 882 Calories | 57.7 g Fats | 79.2 g Carbs | 24.6 g Protein
Total Nutritional Value for the Week
6906.5 Calories | 365.7 g Fats | 553.8 g Carbs | 354.9 g Protein
Final Thoughts We have finally reached the end of this book. I hope it has helped you to have a better understanding of this condition. We have learned a lot, including the causes, symptoms, and treatment of diabetes. You have also seen that it can be avoided and even reversed by changing your diet and lifestyle.
So, you may still be wondering what you should do next?
Here are some steps to take to help prevent diabetes or to manage the symptoms of the disease:
Step 1: Follow the diabetes diet plan
According to the American Diabetes Association, the main things to be kept in mind while following a diet that is beneficial for those with diabetes are:
Include vegetables and fruits. Consume lean protein. Avoid foods with added sugar. Stay away from trans fats.
To summarize, you should consume more healthy fats derived from avocados, nuts, flax seeds, fish oils, and olive oil. Eat plenty of vegetables and fruits, especially the fresh and colorful ones. Also, try to eat more whole fruits instead of drinking juices.
Make it a point to include whole-grain bread and cereals, organic turkey or chicken, shellfish, and fish in your meals. Remember to add high-quality proteins like unsweetened yogurt, dairy products that have low-fat, beans, and eggs in your daily menu.
Be careful about the number of trans fats that are found in deep-fried or partially hydrogenated foods and cut down on their consumption.
Avoid processed red meat, fast food, and packaged food items, especially those that have a high sugar content like sweets and desserts.
Minimize the consumption of sugary cereals, white bread, and refined rice or pasta. Stay away from low-fat food products which have added sugars instead of fats.
Eat at fixed times because if you eat at regular intervals, your body can regulate your weight and blood glucose levels better. Start the day with a healthy breakfast so that you get sufficient energy and your blood glucose levels don’t go beyond 140 mg/dL after two hours of eating.
You can eat small meals six times every day. So, the size of the servings at each meal will not be very large. Instead of eating too much in one meal or day and then skipping meals the next day, it’s better to consume the same amount of food every day.
Maintain a food journal or diary. According to a study that was conducted recently, people who keep a record of their food can lose double the amount of weight compared to those who do not do so (Segal, Robinson & Smith, 2019).
The reason for this is that when you write things down, it becomes easier to identify the problem areas. For instance, when you refer to your diary, you may find that you are getting too many calories from your morning late or afternoon snacks. This helps you to take appropriate action to cut down the calories. Keeping a journal also makes you more aware of what you are eating and the amount that you are consuming.
If you’re having trouble about what foods to eat, you can refer to