800 Calorie Meal Plan for Type 2 Diabetics

800 Calories meal plan for type 2 diabetics

Type 2 diabetes is the type of metabolic disorder that requires constant health check-ups and weight control, to avoid any type of health complications, like heart, kidney disease, stroke etc.

It is a chronic condition, however, with the help of a properly selected diet, its destructive effects on the body can be minimal.

In fact weight loss is the primary mode of treatment for pre-diabetes if person is obese or has extra-weight.
Besides portion and calorie control, it’s for diabetics crucial to be cautious with carbohydrate content of foods to avoid blood sugar spikes.

The diet is based on the glycemic index of all foods. In fact, this index reflects the rate at which sugar from them is absorbed into the blood. Products with a high index – jams, cookies, cakes – have a high absorption rate.

Products with a low index – cereals, fruits, vegetables – lower. The slower the rate of absorption, the easier it is for the pancreas to cope with the load. So, foods with a GI of up to 55 are broken down gradually and almost do not cause an increase in sugar.

 

Low carbohydrate and GI products like: vegetables, meats, seafood and some fruits should be included in their everyday meal ration. By avoiding fatty products we do a huge favor to our body, especially important for diabetics, since they are more susceptible to cardiovascular diseases and atherosclerosis – vessel plaque build up.

We will demonstrate to you an effective 800 calories meal plan to aid you in weight loss and nourish you with all the essential nutrients.

800 Calories meal plan for type 2 diabetics (7 Day)

Day 1

Breakfast

Greek yogurt 100 gram (half a cup) 63 calories with 10 blueberries 8  calories

71 calories

Snack

Hummus with vegetables

4 tablespoon hummus(100 calories), half cucumber (15 calories) 5 cherry tomatoes (15 calories)

130 calories

Lunch

Turkey sandwich – 1 serving size – 276 calories

3 oz turkey breast

2 oz white bread

2 oz lettuce

2 oz tomato

0,5 tablespoon mayonnaise

Dinner

Boiled chicken breast (120gram), asparagus, broccoli, with garlic sauce

198 calories chicken + 3 spear broccoli (39 calories) + 7 spear asparagus (23 calories)

1 tablespoon garlic sauce (21 calories)
281 calories

Snack

Kiwi 1 medium sized 40 calories

Total: 798 calories

Day 2

Breakfast

2 Scrambled egg(182 calories) with green onions(5 calories)

187 calories

Snack

Cantaloupe – 1 diced cup – (164 g grams) -60 calories

Lunch

avocado salad – 1 cup/158 grams – 105calories

Sweet onion- green bell pepper, tomato, lime , salt, black pepper

Dinner

Tomato soup 1 bowl, 490 grams – 180 calories

1 slice of white bread – 67 calories

1 slice of low-fat cheese -113 calories

Snack

60 gram kale chips – 84 calories

Total  calories: 806

Day 3

Breakfast

Cottage cheese or crude with 1 teaspoon honey – 121 gram calories

Snack

4 pieces of salted crackers, fat-free –  75 calories

Lunch

Tuna salad

100 gram tuna – 130 calories , 1 boiled egg – 80, lettuce – 10, cucumber – 15, green onion – 10, 2 tablespoon apple vinegar – 4.

249 calories

Dinner

100 gram beef (289calories) pressure cooked with , 70 gram cauliflower boiled – (39 calories ) 3 tablespoon salsa sauce (16 calories)

344 calories

Snack

Strawberries – 5 (30 calories)

Total – 819

Day 4

Breakfast

Oatmeal – 10 tablespoons(150 grams) – 100 calories, with half medium sized sliced banana – 55

calories.

155 calories

Lunch

120 gram of caesar salad with chicken, romaine, parmesan, caesar dressing.

190 calories

Snack

5 almond nuts – 39 calories

Dinner

Shrimp pasta, 120 gram pasta (190 calories) with 8 shrimps (48 calories)  4 tablespoons of lemon juice  (4 calories), 4 tablespoons of parmesan cheese  – 84 calories.

326 calories

Snack

Apple 1 medium sized – 95 calories

Total 805 calories

 

Day 5

Breakfast

1 pancake with 5 blueberries – 95 calories

Snack

celery dipped in guacamole

2 celeries – 12 calories,

3 tablespoon guacamole – 62 calories

74 calories

Lunch

Salmon and Poached egg in pesto sauce, 100 gram salmon 206 calories,

1 poached eggs –  70 , half a table spoon pesto sauce – 80 calories.

356 calories

Dinner

3 beef meatballs in tomato sauce with chopped garlic cloves and red pepper flakes

253 calories

Snack

2 medium sized apricots (30 calories)

 

Total : 808 calories

Day 6

Breakfast

Chia pudding 1 cup – 205 gram with 10 raspberries

210 calories

Snack

300 gram watermelon – 90 calories

Lunch

1 medium sized taco, 210 calories

Dinner

1 bowl of chicken soup – 168 calories

1 slice of white bread – 67  calories

235 calories

Snack

5 Pecans- 50 calories

Total 795

 

Day 7

Breakfast

1 Peanut butter toast – 255 calories

Snack

Cherry tomatoes with parsley dipped in balsamic vinegar 5 tomatoes – 15 calories,

10 sprigs of parsley – 4 calories,

2 tablespoons of balsamic vinegar – 3 calories

22 calories

Lunch

Avocado toast – toast, avocado, salt, pepper – 196 calories

Dinner

Zucchini stuffed with ground beef.

80 gram ground beef – 218 calories, 3 zucchinis -96 calories.

314 calories

Snack

10 grapes – 34 calories

Total: 821 calories

 

Thing to consider

  • Water, sugar-free black/green tea, coffee are welcome any time, since they contain 0 calories
  • Make sure to control your blood glucose levels
  • Avoid canned vegetables and fruits
  • Try to pressure cook or boil meats, since grilled and fried meats raise concern of carcinogenesis
  • 800 calories per day is a stress for our body, especially for those with metabolic disorders, make sure to consult with your doctor before making any drastic changes to your diet.
  • Don’t skip snacks – regular, scheduled diet plays an important role in diabetes management.

Printable 800 Calories Meal Plan for Type 2 Diabetics

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastGreek yogurt with blueberries.
100 gram (half a cup)- 63 calories, 10 blueberries (8 calories)
71 calories
2 Scrambled egg(182 calories) with green onions(5 calories)
187 calories
Cottage cheese or crude with 1 teaspoon honey - 121 gram calories

Oatmeal - 10 tablespoons(150 grams) - 100 calories, with half medium sized sliced banana - 55
calories.
155 calories
1 pancake with 5 blueberries - 95 calories
Chia pudding 1 cup - 205 gram with 10 raspberries - 210 calories
1 Peanut butter toast - 255 calories
Snack Hummus with vegetables
4 tablespoon hummus(100 calories) half cucumber (15 calories) 1 carrot (15 calories)
130 calories
Cantaloupe - 1 diced cups - 164g grams -60 calories
4 pieces of salted crackers, fat-free - 75 calories
5 almond nuts - 39 calories


celery dipped in guacamole
2 celeries - 12 calories,
3 tablespoon guacamole - 62 calories
74 calories

300 gram watermelon - 90 calories

Cherry tomatoes with parsley dipped in balsamic vinegar 5 tomatoes - 15 calories,
10 sprigs of parsley - 4 calories,
2 tablespoons of balsamic vinegar - 3 calories
22 calories

LunchTurkey sandwich - 1 serving size - 276 calories
3 oz turkey breast
2 oz white bread
2 oz lettuce
2 oz tomato
0,5 tablespoon mayonnaise
avocado salad - 1 cup/158 grams - 105calories
Sweet onion- green bell pepper, tomato, lime , salt, black pepper
Tuna salad
100 gram tuna - 130 calories , 1 boiled egg - 80, lettuce - 10, cucumber - 15, green onion - 10, 2 tablespoon apple vinegar - 4.
249 calories
120 gram of caesar salad with chicken, romaine, parmesan, caesar dressing. 190 calories
Salmon and Poached egg in pesto sauce, 100 gram salmon 206 calories,
1 poached eggs - 70 , half a table spoon pesto sauce - 80 calories.
356 calories
1 medium sized taco, 210 calories
Avocado toast - toast, avocado, salt, pepper - 196 calories
DinnerChicken with vegetables
120 gram Boiled chicken breast (198 calories)
+ 3 spear broccoli (39 calories) + 7 spear asparagus (23 calories)
1 tablespoon garlic sauce (21 calories) -
281 calories
Tomato soup 1 bowl, 490 grams - 180 calories
1 slice of white bread - 67 calories
1 slice of low-fat cheese -113 calories
100 gram beef (289calories) pressure cooked with , 70 gram cauliflower boiled - (39 calories ) 3 tablespoon salsa sauce (16 calories)
344 calories
Shrimp pasta, 120 gram pasta (190 calories) with 8 shrimps (48 calories) 4 tablespoons of lemon juice (4 calories), 4 tablespoons of parmesan cheese - 84 calories.
326 calories
3 beef meatballs in tomato sauce with chopped garlic cloves and red pepper flakes - 253 calories
1 bowl of chicken soup - 168 calories
1 slice of white bread - 67 calories
235
Zucchini stuffed with ground beef.
80 gram ground beef - 218 calories, 3 zucchinis -96 calories.
314 calories
Snack Kiwi 1 medium sized 40 calories60 gram kale chips - 84 calories
Strawberries - 5 (30 calories)

Apple 1 medium sized - 95 calories2 medium sized apricots (30 calories)

5 Pecans- 50 calories

10 grapes - 34 calories
Total calories for the day 798 806819805808795821

Conclusion

In type 2 diabetes, in which diet plays a role, you can eat a variety of foods, but you should try to limit fast carbohydrates, fatty foods and other foods with high GI.

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