90 30 50 diet plan for type 2 diabetes

Written byListonic team

Updated on Nov 1, 2024

For managing type 2 diabetes, the 90 30 50 diet plan can be particularly beneficial. It focuses on stable, slow-releasing sources of energy that can help maintain blood sugar levels. The high fiber content is great for digestion and blood sugar control, while adequate protein and fats help keep you satisfied and your metabolism steady.

Diet plan grocery list

Chicken breast

Salmon

Turkey

Eggs

Greek yogurt

Cottage cheese

Tofu

Quinoa

Lentils

Black beans

Spinach

Broccoli

Kale

Avocado

Olive oil

Almonds

Walnuts

Flaxseeds

Chia seeds

Blueberries

Apples

Oranges

Strawberries

Bell peppers

Cauliflower

Brussels sprouts

Tomatoes

Carrots

Sweet potatoes

Brown rice

Whole wheat bread

Oats

Low-fat cheese

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Diet plan overview

The 90 30 50 diet plan for type 2 diabetes is specifically tailored to help manage blood sugar levels through a nutritious balance of macronutrients. It focuses on integrating at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats into your daily diet, which can aid in stabilizing glucose levels. This plan encourages the consumption of low glycemic index foods to prevent blood sugar spikes.

Managing type 2 diabetes requires careful food choices, and this diet supports that by prioritizing fiber-rich foods and lean protein sources. These elements are essential in controlling appetite and managing weight, which are crucial for diabetes care.

90 30 50 diet plan for type 2 diabetes exemplary product

Foods to eat

Non-Starchy Vegetables: Spinach, broccoli, and cauliflower are low in carbs and high in fiber.
Lean Proteins: Skinless chicken, turkey, and fish help stabilize blood sugar levels.
Healthy Fats: Avocados, nuts, and seeds provide steady energy.
Whole Grains: Brown rice, quinoa, and oats offer complex carbs and fiber.
Berries: Low in sugar, high in antioxidants, and great for snacking.

✅ Tip

Pair lean proteins like chicken or fish with high-fiber veggies such as broccoli, and sprinkle on some avocado slices for a heart-healthy fat boost to help manage type 2 diabetes.

Foods not to eat

Sugary Drinks: Soda and fruit juices spike blood sugar levels.
Refined Grains: White bread, pasta, and pastries lack fiber and cause blood sugar spikes.
Fried Foods: Fried chicken and French fries are high in unhealthy fats and carbs.
Processed Meats: Bacon, sausages, and deli meats can contain added sugars and sodium.
Full-Fat Dairy: Skip full-fat milk, cream, and cheese.

Main benefits

The 90 30 50 diet plan for type 2 diabetes stabilizes blood sugar levels by balancing proteins, fiber, and fats in every meal. High-fiber foods like legumes and whole grains prevent sugar spikes, while lean proteins like chicken and eggs provide essential nutrients without excess carbohydrates. Healthy fats like flaxseed oil support heart health and improve insulin sensitivity.

90 30 50 diet plan for type 2 diabetes graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

To manage Type 2 Diabetes on the 90 30 50 diet plan, stick to lean proteins like turkey, eggs, and legumes. High-fiber whole grains like barley and quinoa can be bought in bulk. Use unsweetened Greek yogurt as a budget-friendly source of both protein and healthy fats. Skip pre-packaged snacks and make your own veggie sticks and hummus instead. Incorporate more leafy greens and cruciferous veggies to maximize fiber without overspending.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with chia seeds, blueberries, and strawberries
Lunch:Grilled chicken breast with quinoa, kale, and avocado
Dinner:Baked salmon with sweet potatoes, broccoli, and spinach
Snack:Cottage cheese with walnuts and flaxseeds

Day 2

Breakfast:Oatmeal with almonds, apples, and flaxseeds
Lunch:Turkey and spinach salad with olive oil dressing and whole wheat bread
Dinner:Tofu stir-fry with bell peppers, carrots, and brown rice
Snack:Low-fat cheese with walnuts and blueberries

Day 3

Breakfast:Scrambled eggs with kale and whole wheat toast
Lunch:Lentil and tomato soup with cauliflower and spinach
Dinner:Grilled chicken breast with Brussels sprouts, sweet potatoes, and avocado
Snack:Greek yogurt with strawberries and chia seeds

Day 4

Breakfast:Cottage cheese with blueberries, almonds, and chia seeds
Lunch:Salmon salad with kale, quinoa, and olive oil dressing
Dinner:Turkey and black bean chili with tomatoes, bell peppers, and brown rice
Snack:Greek yogurt with walnuts and flaxseeds

Day 5

Breakfast:Greek yogurt with chia seeds, apples, and strawberries
Lunch:Tofu and Brussels sprouts salad with spinach, avocado, and olive oil dressing
Dinner:Grilled chicken breast with cauliflower, sweet potatoes, and kale
Snack:Cottage cheese with almonds and blueberries

Day 6

Breakfast:Oatmeal with flaxseeds, walnuts, and oranges
Lunch:Turkey and quinoa salad with bell peppers, tomatoes, and olive oil dressing
Dinner:Baked salmon with broccoli, brown rice, and avocado
Snack:Greek yogurt with strawberries and chia seeds

Day 7

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Black bean and lentil stew with carrots, tomatoes, and kale
Dinner:Grilled chicken breast with Brussels sprouts, quinoa, and avocado
Snack:Cottage cheese with flaxseeds and blueberries

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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