We offer a 900-calorie diabetes prevention diet plan with 7-day menu. Find the plan along with the original recipes of the meals in the rest of the article.
Diabetes Prevention Diet Plan (7-Day PDF)
We’ve packed the most delicious diabetes prevention recipes into 900 calories a day.
Before going into the step-by-step meal plan and their detailed recipes, if you have a condition such as diabetes, be sure to consult your doctor before making any major changes in your diet.
Diabetes Prevention Diet Plan
Day 1.
Zucchini with Ground Beef Sauce
Breakfast: Avocado-tomato salad (Finely chop the 1 medium tomato. Add 1/2 sliced avocado, 1 tbsp chopped coriander, some lemon juice, and some salt for taste.)
Lunch: 1 whole wheat avocado and tuna sandwich
(Mash the avocado, spread to a slice of whole wheat bread, and add 4 tbsp of tuna, 2 slices of tomato, and some arugula. Cover with another whole wheat bread.
Dinner: 1 Serving of Zucchini with Ground Beef Sauce
(Grate 2 zucchini and sauté with a little olive oil until they release and absorb their water. Add some salt.
In a separate pan, add some olive oil and sauté 100g of lean ground beef. Add 1 finely chopped small onion, 1 clove of chopped garlic, and 1 small chopped red pepper and sauté for 5 more minutes.
Add 3 tbsp tomato puree, and your favorite spices and mix. Add 2 fl oz of water to it and cook on low heat for 10 minutes.
Take the zucchini sauté on a serving plate. Sprinkle 1/2 cup of greek yogurt, ground beef sauce, and parsley on it.)
Total Calorie of The Day: 850
Day 2.
Breakfast on the second day
Breakfast: 2 boiled eggs, 1 tbsp cottage cheese, 1 medium cucumber, 3 cherry tomatoes, 1 slice of whole wheat bread, 4 black olives, 1 cup unsweetened herbal tea
Lunch: Lentil Purslane Salad
(Add less than 1/2 cup of washed green lentils with enough water to cover them and boil for 10 minutes in a saucepan.
Wash 1 bunch of purslane, chop coarsely, and put in a bowl. Drain the cooked lentils, wash them with cold water, then add them to the chopped purslane.
Grate 2 cloves of garlic and drizzle some olive oil on them.
Mix with 1 cup of Greek yogurt and a little salt, then mix with purslane and serve.)
Tip: Note that the measurements are for a 4-servings salad. Take only 1 serving to stick to the 800-calorie diet plan.
Dinner: 1 serving of Chickpea Curry
Total Calorie of The Day: 848
Day 3.
Whole Grilled Branzino
Breakfast: Beetroot Breakfast Bowl
Lunch: 1 serving of Whole Grilled Branzino
Dinner: Baked Milky Cauliflower
(Cook the florets of 1 small cauliflower in the pot for 8-10 minutes until slightly tender.
Then transfer it into a greased baking tray.
Whisk 4 tbsp olive oil, 1 1/2 cups of milk, salt, and pepper in a bowl, and pour over the cauliflower.
Bake in a preheated 180 C oven for 15-20 minutes.
Remove when softened and sprinkle with uncolored, natural 3.5 ounces of shredded cheddar cheese and bake for a few more minutes until cheese is melted.)
Tip: Note that the measurements are for 3-servings. Take only 1 serving to stick to the 800-calorie diet plan.
Total Calorie of The Day: 716
Day 4.
Broccoli corn salad
Breakfast: 1 serving of Fried Boiled Eggs
Lunch: 1 serving of Baked chicken and vegetables
Dinner: Broccoli Corn Salad
(Cut 17 ounces of broccoli into florets, wash well, and for 4 minutes.
Drain and rinse with cold water, then leave to cool.
Roast 2 peppers, peel and slice them, and put them in a deep bowl.
Add the cooled broccoli, 1 cup of boiled corn, 3 chopped pickles, and 3 grated garlic cloves and mix.
Add 3 tbsp of olive oil, 2 tbsp of balsamic vinegar, and the juice of 1 lemon, then mix well.)
Tip: Note that the measurements are for 4-servings. Take only 2 servings to stick to the 800-calorie diet plan.
Total Calorie of The Day: 762
Day 5.
Falafel
Breakfast: 1 serving of Egg Stuffed Tomatoes
Lunch: 1 serving of Forest Kebab
Recommendation: Cut the flour from the original recipe and use your steak preference for a lean cut meat
Dinner: 1 serving of Falafel with 1 serving of salad.
Total Calorie of The Day: 760
Day 6.
Chickpea curry
Breakfast: 2 boiled eggs, 1 tbsp cottage cheese, 1 medium cucumber, 3 cherry tomatoes, 1 slice of whole wheat bread, 4 black olives, 1 cup unsweetened herbal tea
Lunch: Lentil Purslane Salad
(Add less than 1/2 cup of washed green lentils with enough water to cover them and boil for 10 minutes in a saucepan.
Wash 1 bunch of purslane, chop coarsely, and put in a bowl. Drain the cooked lentils, wash them with cold water, then add them to the chopped purslane.
Grate 2 cloves of garlic and drizzle some olive oil on them.
Mix with 1 cup of Greek yogurt and a little salt, then mix with purslane and serve.)
Tip: Note that the measurements are for a 4-servings salad. Take only 1 serving to stick to the 800-calorie diet plan.
Dinner: 1 serving of Chickpea Curry
Total Calorie of The Day: 848
Day 7.
Ashwagandha smoothie
Breakfast: 2 servings of Ashwagandha Smoothie
Lunch: 1 serving of Minestrone Soup
Dinner: 1 serving of Stir Fried Salmon with Vegetables
Total Calorie of The Day: 842
Printable (PDF) Diabetes Prevention Diet Plan
Day 1 |
---|
Breakfast: Avocado-tomato salad |
Lunch: 1 whole wheat avocado and tuna sandwich |
Dinner: 1 Serving of Zucchini with Ground Beef Sauce |
Day 2 |
Breakfast: 2 boiled eggs, 1 tbsp cottage cheese, 1 medium cucumber, 3 cherry tomatoes, 1 slice of whole wheat bread, 4 black olives, 1 cup unsweetened herbal tea |
Lunch: Lentil Purslane Salad |
Dinner: 1 serving of Chickpea Curry |
Day 3 |
Breakfast: Beetroot Breakfast Bowl |
Lunch: 1 serving of Whole Grilled Branzino |
Dinner: Baked Milky Cauliflower |
Day 4 |
Breakfast: 1 serving of Fried Boiled Eggs |
Lunch: 1 serving of Baked chicken and vegetables |
Dinner: Broccoli Corn Salad |
Day 5 |
Breakfast: 1 serving of Egg Stuffed Tomatoes |
Lunch: 1 serving of Forest Kebab |
Dinner: 1 serving of Falafel with 1 serving of salad. |
Day 6 |
Breakfast: 2 boiled eggs, 1 tbsp cottage cheese, 1 medium cucumber, 3 cherry tomatoes, 1 slice of whole wheat bread, 4 black olives, 1 cup unsweetened herbal tea |
Lunch: Lentil Purslane Salad |
Dinner: 1 serving of Chickpea Curry |
Day 7 |
Breakfast: 2 servings of Ashwagandha Smoothie |
Lunch: 1 serving of Minestrone Soup |
Dinner: 1 serving of Stir Fried Salmon with Vegetables |
See Also:
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.