800 Calories meal plan for type 2 diabetics
Type 2 diabetes is a 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 a person is obese or has extra weight.
Besides portion and calorie control, it’s for diabetics crucial to be cautious with the 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 absorption rate, 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 grams (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 grams of caesar salad with chicken, romaine, parmesan, and caesar dressing.
190 calories
Snack
5 almond nuts – 39 calories
Dinner
Shrimp pasta, 120-gram pasta (190 calories) with 8 shrimp (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 egg – 70, half a tablespoon 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, and coffee are welcome at 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 the 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 – a regular, scheduled diet plays an important role in diabetes management.
Printable 800 Calories Meal Plan for Type 2 Diabetics
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Greek 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 |
| 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 | 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 |
| Dinner | Chicken 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 calories | 60 gram kale chips - 84 calories | Strawberries - 5 (30 calories) | Apple 1 medium sized - 95 calories | 2 medium sized apricots (30 calories) | 5 Pecans- 50 calories | 10 grapes - 34 calories |
| Total calories for the day | 798 | 806 | 819 | 805 | 808 | 795 | 821 |
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.
See Also