Diabetic diet plan for high protein
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Turkey breast
Lean beef
Pork loin
Tofu
Tempeh
Lentils
Black beans
Chickpeas
Quinoa
Eggs
Greek yogurt
Cottage cheese
Skim milk
Almonds
Walnuts
Pumpkin seeds
Chia seeds
Flaxseeds
Hemp seeds
Salmon
Trout
Tuna
Sardines
Mackerel
Edamame
Pea protein powder
Whey protein powder
Avocado
Spinach
Broccoli
Asparagus
Brussels sprouts
Diet plan overview
The diabetic diet plan for high protein supports muscle maintenance and satiety between meals. It features protein-rich foods like chicken, turkey, fish, and tofu, which are excellent for blood sugar management because they cause minimal insulin spikes. Protein is key not only for muscle health but also for stabilizing glucose levels throughout the day.
By incorporating a variety of protein sources, this diet can help prevent the common energy dips associated with diabetes. It's suitable for those looking to enhance their metabolic health while keeping their blood sugar in check.
Foods to eat
Lean Meats: Skinless poultry, lean beef cuts, and pork loin offer high-quality protein with minimal fat.
Seafood: Fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and protein.
Eggs: A good source of protein and nutrients without impacting blood sugar levels.
Low-Fat Dairy: Greek yogurt, cottage cheese, and skim milk provide protein and calcium.
Legumes: Beans and lentils are good sources of protein and fiber, helping to manage blood sugar.
✅ Tip
Foods not to eat
Fatty Meats: Ribeye steaks, bacon, and other high-fat cuts that can contribute to insulin resistance.
Fried Foods: These are high in unhealthy fats and calories, leading to weight gain and increased diabetes risk.
High-Sugar Protein Bars: Many protein bars are loaded with sugar, undermining their health benefits.
Full-Fat Dairy Products: Regular cheese and whole milk which can be high in saturated fat.
Processed Snacks: Chips and pretzels which are usually low in protein and high in simple carbs.
Main benefits
The diabetic diet plan for high protein incorporates a higher intake of protein to aid in blood sugar regulation and muscle maintenance. This diet supports satiety, reducing the urge to snack on unhealthy options. It is designed to help with weight loss by boosting metabolism and reducing appetite.
📊 Around 12% of the US population has diabetes (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and flaxseeds
- Lunch:Grilled chicken breast with asparagus and quinoa
- Dinner:Baked salmon with Brussels sprouts and avocado slices
- Snack:Greek yogurt with chia seeds
Day 2
- Breakfast:Omelette with broccoli and feta cheese made from skim milk
- Lunch:Turkey breast salad with mixed greens (spinach, broccoli) and walnuts
- Dinner:Pan-seared trout with a side of sautéed kale (substitute from spinach) and lentils
- Snack:Cottage cheese with sliced almonds
Day 3
- Breakfast:Smoothie with pea protein powder, hemp seeds, and skim milk
- Lunch:Lentil soup with diced turkey breast and spinach
- Dinner:Grilled lean beef steak with roasted Brussels sprouts and mashed cauliflower (substitute from broccoli)
- Snack:A handful of pumpkin seeds
Day 4
- Breakfast:Cottage cheese pancakes topped with walnuts
- Lunch:Grilled tofu with stir-fried broccoli and quinoa
- Dinner:Baked mackerel with a side of spinach and avocado salad
- Snack:Edamame
Day 5
- Breakfast:Greek yogurt with flaxseeds and fresh spinach
- Lunch:Black bean and chickpea salad with diced avocado and asparagus
- Dinner:Pork loin with sautéed Brussels sprouts and lentils
- Snack:A smoothie with whey protein powder and skim milk
Day 6
- Breakfast:Scrambled eggs with smoked salmon and spinach
- Lunch:Grilled chicken breast over a salad of arugula (substitute from spinach), pumpkin seeds, and sliced almonds
- Dinner:Pan-fried trout with steamed asparagus and quinoa
- Snack:Tempeh slices with a sprinkle of hemp seeds
Day 7
- Breakfast:Smoothie with Greek yogurt, chia seeds, and spinach
- Lunch:Lentil and avocado salad topped with tuna
- Dinner:Grilled mackerel with roasted Brussels sprouts and a side of steamed edamame
- Snack:Cottage cheese with chopped walnuts and flaxseeds
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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