1-Week Meal Plan for Diabetes Management and Cardiac Care

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This meal plan is designed to focus on low-glycemic index foods, fiber-rich ingredients, healthy fats, lean proteins, and heart-healthy nutrients while reducing added sugars, sodium, and unhealthy fats.


Day 1:

Breakfast

  • Scrambled egg whites with spinach, tomatoes, and onions (cooked in olive oil)
  • 1 slice of whole-grain toast
  • 1/2 avocado
  • Drink: Green tea (unsweetened)

Snack

  • A handful of unsalted almonds (10-12 pieces)
  • 1 small apple
  • Drink: Warm lemon water

Lunch

  • Grilled salmon with a squeeze of lemon
  • Steamed broccoli, carrots, and green beans
  • 1/2 cup of quinoa
  • Drink: Iced green tea (unsweetened)

Snack

  • Low-fat Greek yogurt with a sprinkle of chia seeds
  • Drink: Herbal tea (e.g., chamomile or peppermint)

Dinner

  • Grilled chicken breast with herbs
  • Mixed greens salad with cucumbers, cherry tomatoes, and olive oil vinaigrette
  • 1/2 cup roasted sweet potatoes
  • Drink: Sparkling water with a slice of lime

Day 2:

Breakfast

  • Steel-cut oats topped with fresh berries and a sprinkle of cinnamon
  • 1 boiled egg
  • Drink: Black coffee (unsweetened) or herbal tea

Snack

  • 1/4 cup walnuts
  • 1 small pear
  • Drink: Unsweetened hibiscus tea

Lunch

  • Baked cod with a mustard-dill sauce
  • Sautéed kale and garlic
  • 1/2 cup brown rice
  • Drink: Cucumber-infused water

Snack

  • Sliced cucumbers and bell peppers with hummus
  • Drink: Warm ginger tea

Dinner

  • Turkey and vegetable stir-fry (zucchini, carrots, mushrooms) with low-sodium soy sauce
  • 1/2 cup soba noodles
  • Drink: Unsweetened rooibos tea

Day 3:

Breakfast

  • Vegetable omelet (with bell peppers, onions, and mushrooms)
  • 1 slice of whole-grain bread
  • Drink: Warm turmeric latte (made with unsweetened almond milk)

Snack

  • A handful of pumpkin seeds
  • 1 medium orange
  • Drink: Mint-infused water

Lunch

  • Grilled chicken salad with mixed greens, walnuts, and balsamic vinaigrette
  • 1 small whole-grain roll
  • Drink: Unsweetened iced herbal tea

Snack

  • 1/2 cup unsweetened low-fat yogurt with sliced kiwi
  • Drink: Lemon and ginger tea

Dinner

  • Grilled tofu or tempeh with a side of roasted Brussels sprouts
  • 1/2 cup wild rice
  • Drink: Warm green tea with a slice of lemon

Day 4:

Breakfast

  • Smoothie made with unsweetened almond milk, spinach, frozen berries, and a tablespoon of ground flaxseed
  • 1 boiled egg
  • Drink: Black coffee or herbal tea

Snack

  • 1 small handful of mixed nuts (unsalted)
  • 1 small peach
  • Drink: Cucumber and mint-infused water

Lunch

  • Baked chicken breast with rosemary and garlic
  • Steamed asparagus
  • 1/2 cup millet
  • Drink: Iced green tea (unsweetened)

Snack

  • Sliced veggies (carrots, celery, cucumbers) with guacamole
  • Drink: Unsweetened chamomile tea

Dinner

  • Grilled salmon with a side of quinoa and sautéed zucchini
  • A small mixed greens salad with olive oil dressing
  • Drink: Warm water with a slice of lime

Day 5:

Breakfast

  • Chia seed pudding made with unsweetened almond milk, topped with blueberries
  • 1 hard-boiled egg
  • Drink: Herbal tea (e.g., peppermint or chamomile)

Snack

  • 1 small handful of sunflower seeds
  • 1 small plum
  • Drink: Unsweetened ginger tea

Lunch

  • Lentil soup with a side of mixed greens
  • 1 small slice of whole-grain bread
  • Drink: Lemon-infused water

Snack

  • A few celery sticks with almond butter
  • Drink: Unsweetened iced green tea

Dinner

  • Baked turkey breast with roasted butternut squash and sautéed spinach
  • Drink: Warm mint tea

Day 6:

Breakfast

  • Scrambled tofu with turmeric, spinach, and tomatoes
  • 1 slice of whole-grain toast
  • Drink: Black coffee or herbal tea

Snack

  • A small handful of pistachios
  • 1 medium apple
  • Drink: Unsweetened lemon and ginger tea

Lunch

  • Grilled fish tacos on whole-grain tortillas with cabbage slaw and avocado
  • Side of black beans
  • Drink: Cucumber and lime-infused water

Snack

  • 1/4 cup cottage cheese with sliced strawberries
  • Drink: Herbal tea (e.g., chamomile or rooibos)

Dinner

  • Grilled chicken with a side of roasted cauliflower and a small serving of quinoa
  • Drink: Warm water with a slice of lemon

Day 7:

Breakfast

  • Overnight oats with chia seeds, unsweetened almond milk, and fresh raspberries
  • 1 boiled egg
  • Drink: Warm cinnamon tea

Snack

  • A handful of almonds
  • 1 medium orange
  • Drink: Iced green tea (unsweetened)

Lunch

  • Baked salmon with a lemon-dill sauce
  • Steamed green beans and carrots
  • 1/2 cup barley
  • Drink: Sparkling water with a slice of lime

Snack

  • Sliced cucumber and bell peppers with hummus
  • Drink: Warm ginger tea

Dinner

  • Grilled shrimp with sautéed spinach and roasted sweet potatoes
  • Drink: Herbal tea (e.g., peppermint or chamomile)

General Notes:

  • Hydration: Drink water regularly between meals.
  • Sweeteners: Avoid adding sugar to drinks. If necessary, use a small amount of natural sweeteners like stevia.
  • Customization: Adjust portion sizes and drink preferences to meet individual needs.

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