Low Blood Sugar Meal Plan for Pre-Diabetes/Diabetes

Managing blood sugar levels is critical for individuals with pre-diabetes or diabetes. This meal plan emphasizes functional and integrative health principles, focusing on whole, nutrient-dense foods that support overall wellness. Here's a sample meal plan to help maintain stable blood sugar levels.

Day 1

Breakfast: Avocado and Egg Breakfast Bowl

• 1 avocado, sliced

• 2 poached eggs

• 1 cup sautéed spinach

• 1 tablespoon chia seeds

• Drizzle of extra virgin olive oil

• Sprinkle of sea salt and pepper

Mid-Morning Snack: Berry Nut Mix

• 1/4 cup mixed berries (strawberries, blueberries, raspberries)

• 1 ounce almonds and walnuts

Lunch: Quinoa Salad with Grilled Chicken

• 1 cup cooked quinoa

• 1 grilled chicken breast, sliced

• 1 cup mixed greens (kale, spinach, arugula)

• 1/2 cup diced cucumber

• 1/4 cup cherry tomatoes

• 2 tablespoons sunflower seeds

• Lemon vinaigrette (1 tablespoon olive oil, juice of 1/2 lemon, salt, and pepper)

Afternoon Snack: Greek Yogurt with Flaxseeds

• 1 cup unsweetened Greek yogurt

• 1 tablespoon ground flaxseeds

• Sprinkle of cinnamon

Dinner: Baked Salmon with Roasted Vegetables

• 1 salmon fillet

• 1 cup roasted Brussels sprouts

• 1 cup roasted carrots

• 1/2 cup quinoa

• Drizzle of olive oil, salt, and pepper for seasoning

Evening Snack: Herbal Tea and Veggie Sticks

• 1 cup herbal tea (chamomile or peppermint)

• Sliced cucumber and bell peppers with hummus

Day 2

Breakfast: Chia Seed Pudding

• 3 tablespoons chia seeds

• 1 cup unsweetened almond milk

• 1/4 teaspoon vanilla extract

• 1/4 cup mixed berries

• 1 tablespoon chopped nuts (almonds or walnuts)

Mid-Morning Snack: Apple Slices with Almond Butter

• 1 medium apple, sliced

• 1 tablespoon almond butter

Lunch: Lentil Soup

• 1 cup cooked lentils

• 1/2 cup diced carrots

• 1/2 cup diced celery

• 1/4 cup diced onions

• 2 cloves garlic, minced

• 4 cups vegetable broth

• 1 teaspoon turmeric

• Salt and pepper to taste

• Fresh parsley for garnish

Afternoon Snack: Celery Sticks with Guacamole

• 3-4 celery sticks

• 1/2 cup guacamole

Dinner: Tofu and Vegetable Stir-Fry

• 1 cup tofu

• 1 cup mixed vegetables (broccoli, bell peppers, snap peas)

• 1/2 cup brown rice

• 1 tablespoon soy sauce (low sodium)

• 1 tablespoon olive oil

• Fresh ginger and garlic for seasoning

Evening Snack: Warm Milk with Cinnamon

• 1 cup warm unsweetened almond milk

• Sprinkle of cinnamon

Day 3

Breakfast: Smoothie Bowl

• 1 cup unsweetened almond milk

• 1/2 cup frozen berries

• 1/2 banana

• 1 tablespoon chia seeds

• 1 tablespoon ground flaxseeds

• 1 tablespoon almond butter

• Blend and top with fresh berries and a sprinkle of granola

Mid-Morning Snack: Hard-Boiled Eggs

• 2 hard-boiled eggs

• Sprinkle of sea salt and pepper

Lunch: Mediterranean Chickpea Salad

• 1 cup cooked chickpeas

• 1/2 cup diced cucumber

• 1/2 cup cherry tomatoes

• 1/4 cup diced red onion

• 1/4 cup Kalamata olives

• 2 tablespoons feta cheese (optional)

• 1 tablespoon olive oil

• Juice of 1/2 lemon

• Fresh oregano, salt, and pepper for seasoning

Afternoon Snack: Carrot Sticks with Tahini Dip

• 3-4 carrot sticks

• 1/4 cup tahini dip (tahini, lemon juice, garlic, salt, and water mixed to desired consistency)

Dinner: Zucchini Noodles with Pesto and Shrimp

• 1 cup zucchini noodles (zoodles)

• 1 cup shrimp, sautéed

• 2 tablespoons pesto (basil, olive oil, garlic, pine nuts, Parmesan cheese)

• Sprinkle of red pepper flakes

Evening Snack: Berry Herbal Tea

• 1 cup berry-flavored herbal tea