7 Day Paleo Diet Meal Plan for Diabetics (Printable)

Paleo diet meal plan for diabetics

Recently the Paleo diet has become extremely popular because of its possible beneficial effects on our health.

What is the Paleo diet?

The paleo diet is a way of eating that should mimic the menu of paleolithic era people, that’s why it’s commonly even referred to as the Cavemen diet.

Basically it is a diet consisting of what the earliest people ate, which means excluding processed, artificial foods, grains, and fast food – most of the things we come across in modern western diets.

Essentially, the foods that are included in the diet are a hunter-gatherer’s choices: fruits, vegetables, nuts, and lean meats. This results in a diet that is relatively high in fat, moderate in animal protein, and low to moderate in carbohydrates. The strict paleo diet is free of grains and legumes, including wheat, rye, barley, oats, corn, brown rice, soy, beans, pinto beans). In addition, all vegetable oils, sugars and dairy products are excluded.

Is the Paleo diet good for diabetes?

The paleo diet is generally low in carbohydrates, which can potentially lead to better glycemic control. In addition, some small preliminary studies have shown that the paleo diet can reduce the incidence of hypoglycemia, reduce the need for insulin, and can lead to more significant drops in glycated hemoglobin levels.

Since the Paleo diet eliminates all types of refined sugar from your diet, it is easier to avoid the spikes in blood glucose levels and the fatigue that comes with dropping sugar levels.

This ties paleo with other restrictive diets: complex rules and a narrow list of permitted foods lead to a host of problems. Such a diet is difficult to follow, it is expensive (especially in the case of organic products) and leads to “dietary isolation” from society: it may turn out that a person invited to lunch and dinner can never find anything on the menu to eat.

But we suggest following a printable 7 day meal plan which will make it easier and more effective to follow the paleo diet.

Day 1

Breakfast

2 boiled eggs – 160 calories

Half avocado – 149 calories

Half medium-sized Cucumber – 6 Calories

2 kale leaves – 23 calories

338 calories

Snack

5 Almonds – 39 calories

Lunch

Fruit salad

1 cup – 100 calories

5 grapes – 17 calories

5 Blueberry – 5 calories

5 Strawberry – 29 calories

1 thin slice of Pineapple – 28 calories

Half kiwi – 21 calories

Dinner

200 grams of chicken breast roasted in olive oil Leafy greens – Kale, Lettuce, Spinach, Parsley

354 calories

Snack

1 whole Zucchini chopped, roasted

33 calories

Total Calories: 864 calories

Day 2

Breakfast

1 Boiled Broccoli and half cauliflower salad with 1 cups of peas and 1 carrot chopped

239 calories

Snack

half Mango 101 calories

Lunch

100 gram Smoked salmon with radish, asparagus, 1 tablespoon ginger, 5 spears of asparagus, 1 tablespoon lime juice

152 calories

Dinner

200 gram beef heat-pressured with 1 stalk chopped celery and green onion, 5 cherry tomatoes

316 calories

Snack

10 pecans – 100 calories

Total Calories: 908 calories

Day 3

Breakfast

Tuna with veggies 100 gram Tuna 130 2 Green onions – 10 Half Avocado, sliced – 150 Sesame seeds – 1 tablespoon – 45 calories Red cabbage – 5 leaves – 32 calories

367 calories

Snack

2 slices Cantaloupe – 106

Lunch

15 Mushrooms roasted with 1 chopped zucchini and 2 chopped garlics 10 cherry tomato 122 calories Dinner 1 Lobster with 2 bell peppers in olive oil, with lemon juice, and parsley.

298 calories

Snack

6 Cashews – 54 calories

Total Calories: 947 calories

Day 4

Breakfast

Chia seed pudding (made with water) with sliced banana

305 calories

Snack

10 pistachio nuts – 54 calories

Lunch

1 cup chicken salad (224 gram) – 508 calories, 200 gram Roasted chicken, celery, onion, pepper, salt.

Dinner

100 gram Pork with asparagus and 2 tomato sauce (squeezed and boiled tomato) 299 calories Snack 10 strawberries – 58 calories

Total Calories: 1224 calories

Day 5

Breakfast

Scrambled eggs with spinach and half cup boiled peas 257 calories

Snack

10 raspberries – 10 calories

Lunch

200 gram Smoked Salmon with 1 chopped cucumber and 5 cherry tomatoes, 1 avocado sliced, 1 teaspoon of lemon juice 638 calories

Dinner

1 bowl of Vegetable soup (482 grams) carrot, broccoli, asparagus, kale, cauliflower 160 calories Snack 3 apricots – 45 calories

Total Calories: 1080

Day 6

Breakfast

Veggie salad 1 bowl – 1 carrot, 10 cherry tomatoes, 1 onion, 1 cucumber, 2 bell peppers, lettuce , parsley, with 1 teaspoon of lemon juice

140 Calories

Snack

1 green apple 95 calories

Half-cup Pumpkin seeds – 142

237 calories

Lunch

10 Roasted mushrooms with 1 cup of mashed potatoes, chopped tomato, and parsley 294 calories Dinner 15 Shrimps with 1 teaspoon of lime juice in parsley, with 1 boiled, chopped beet, 5 kale leaves, boiled broccoli, 10 asparagus

172 calories

Snack

1 cup of cranberries 51 calories

Total Calories: 894 calories

Day 7

Breakfast

1 whole Grapefruit 103 calories

Snack

10 olives – 40 calories

Lunch

Crab salad – 1 cup (247 grams) 390 calories Crab with peppers, cucumber, lettuce, parsley, mashed celery Dinner 3 Roasted Chicken wings with 1 cup of peas, 3 green onions with broccoli and carrot

438 calories

Snack

10 pistachio – 40 calories

Total Calories: 1011 calories

MealsDay 1Day 2Day 3 Day 4 Day 5Day 6 Day 7
Breakfast2 boiled eggs - 160 calories
Half avocado - 149 calories
Half medium-sized Cucumber - 6 Calories
2 kale leaves - 23 calories
338
1 Boiled Broccoli and half cauliflower salad with 1 cups of peas and 1 carrot chopped
239 Calories
Tuna with veggies
100 gram Tuna 130
2 Green onions - 10
Half Avocado, sliced - 150
Sesame seeds - 1 tablespoon - 45 calories
Red cabbage - 5 leaves - 32 calories
367 calories
Chia seed pudding (made with water or almond milk) with sliced banana
305 calories
Scrambled eggs with spinach and half cup boiled peas
257 calories
Veggie salad 1 bowl - 1 carrot, 10 cherry tomatoes, 1 onion, 1 cucumber, 2 bell peppers, lettuce , parsley, with 1 teaspoon of lemon juice
140 calories
1 whole Grapefruit
103 calories
Snack5 Almonds - 39 calories
half Mango
101 calories
2 slices Cantaloupe - 106
10 pistachio nuts - 54 calories
10 raspberries - 10 calories
1 green apple
95 calories
Half-cup Pumpkin seeds - 142
237 calories
10 olives - 40 calories
LunchFruit salad - 1 cup - 100 calories
5 grapes - 17
5 Blueberry - 5
5 Strawberry - 29
1 thin slice of Pineapple - 28 calories
Half kiwi - 21 calories
100 gram Smoked salmon with radish, asparagus, 1 tablespoon ginger, 5 spears of asparagus, 1 tablespoon lime juice
152
15 Mushrooms roasted with 1 chopped zucchini and 2 chopped garlics 10 cherry tomatoes
122 calories
1 cup chicken salad (224 gram) - 508 calories
200 gram Roasted chicken, celery, onion, pepper, salt.
200 gram Smoked Salmon with 1 chopped cucumber and 5 cherry tomatoes, 1 avocado sliced, 1 teaspoon of lemon juice
638 calories
10 Roasted mushrooms with 1 cup of mashed potatoes, chopped tomato, and parsley
294 calories
Crab salad - 1 cup (247 grams) 390 calories
Crab with peppers, cucumber, lettuce, parsley, mashed celery
Dinner200 grams of chicken breast roasted in olive oil
Leafy greens - Kale, Lettuce, Spinach, Parsley
354 calories
200 gram beef heat-pressured with 1 stalk chopped celery and green onion, 5 cherry tomatoes
316 calories
1 Lobster with 2 bell peppers in olive oil, with lemon juice, and parsley.
298 calories
100 gram Pork with asparagus and 2 tomato sauce (squeezed and boiled tomato)
299 calories
1 bowl of Vegetable soup (482 grams)
carrot, broccoli, asparagus, kale, cauliflower
160 calories
15 Shrimps with 1 teaspoon of lime juice in parsley, with 1 boiled,chopped beet, 5 kale leaves, boiled broccoli, 10 asparagus
172 calories
3 Roasted Chicken wings with 1 cup of peas, 3 green onions with broccoli and carrot
438 calories
Snack 1 whole Zucchini chopped, roasted
33 calories
10 pecans - 100 calories
6 Cashews - 54 calories
10 strawberries - 58 calories
3 apricots - 45 calories
1 cup of cranberries 51 calories
10 pistachio - 40 calories
Total Calories of the day 864 calories
908 calories
947 calories
1224 calories
1080 calories894 calories1011 calories

Tips

  • People with diabetes should always check with their doctor to see if changing their diet to paleo is a safe option.
  • Make sure to always control your blood sugar readings and modify portions accordingly
  • Although Paleo diets and this meal plan consist mostly of low GI, low carbohydrate foods. If your blood sugar levels are considerably high, try to avoid fruits, since they are a rich source of sugar.
  • In case you’re using insulin, make sure to alter doses according to the meals
  • Don’t skip meals, a regular well-scheduled meal plan is extremely important for diabetic diets.

In conclusion

A Paleo diet can be pretty hard to follow, since the list of products included in the meal plan is pretty sparse, but all you need to do is plan a meal consisting mostly of plant-based foods and meats. A large amount of fresh plant foods will provide the body with fiber and healthy immunity, vitamins, minerals and antioxidants, which are extremely important for diabetics.

See Also

1600 Calorie Paleo Meal Plan

Phase 1 Paleo Meal Recipes

Phase 2 Paleo Meal Recipes

800 Calorie Meal Plan for Type 2 Diabetics

References:

https://www.ncbi.nlm.nih.gov/books/NBK482457/

https://www.nutritionix.com

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2787021/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073984/