Intermittent Fasting meal plan for diabetics

Written byListonic team

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for diabetics is designed to help manage blood glucose levels. Eating periods include low-glycemic foods that minimize blood sugar spikes, such as leafy greens, non-starchy vegetables, lean proteins, and healthy fats. This plan should be followed under medical supervision to ensure safe blood sugar management.

Meal plan grocery list

Fresh grocery

Mixed greens

Cherry tomatoes

Avocados

Apples

Broccoli

Carrots

Cucumbers

Lettuce

Berries

Dry goods

Quinoa

Lentils

Brown rice

Whole grain bread

Snacks & sweets

Almonds

Hummus

Fish & seafood

Salmon fillet

Meats

Turkey slices

Dairy & eggs

Cheese

Greek yogurt

Plant based

Tofu

Spices & sauces

Vinaigrette dressing

Meal plan overview

Manage diabetes with a modern twist using the Intermittent Fasting meal plan for diabetics. This healthy diet combines fasting periods with diabetic-friendly meals, focusing on blood sugar control.

This intermittent fasting plan emphasizes low-glycemic foods and consistent meal timing, aiding in glucose and body weight management along with overall diabetic health.

Intermittent Fasting meal plan for diabetics exemplary product

Foods to eat

Low-Glycemic Vegetables: Such as leafy greens, broccoli, and cauliflower to manage blood sugar levels.
Lean Protein: Chicken, fish, and tofu for steady glucose levels.
Healthy Fats: Olive oil, nuts, and avocado to help with insulin resistance.
Whole Grains: Brown rice, quinoa, and whole grain bread in moderation.
Low-Glycemic Fruits: Berries, apples, and pears.
Legumes: Lentils and beans for fiber and protein.
Hydration: Water and herbal teas are essential and support weight loss.
Nuts and Seeds: For healthy snacking and added nutrients.

✅Tip

Ensure you're getting enough protein on your plant based diet by including sources such as tofu, tempeh, and lentils in your meals during your eating window.

Foods not to eat

High-Sugar Foods: Avoid candies, cakes, and other sugary desserts.
Refined Carbohydrates: Such as white bread and pastries that can spike blood sugar levels.
Processed Snacks: Chips, pretzels, and other high-carb snacks.
Fried Foods: Typically high in unhealthy fats and carbs that impact your blood pressure.
High-Sugar Fruits: Like bananas and grapes in excess.
Full-Fat Dairy Products: If they contribute to excessive calorie intake.
Alcoholic Beverages: Can affect blood sugar levels.
Sweetened Beverages: Sugary drinks and sweetened teas which are high in sugar.

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Main benefits

The Intermittent Fasting meal plan for diabetics aims to stabilize blood sugar levels through structured eating, calorie restriction, and fasting periods. The eating windows and their health benefits include low-glycemic-index foods that prevent spikes in blood sugar, along with adequate protein and healthy fats. This approach can improve insulin sensitivity and aid in weight management, which are key factors in diabetes control.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Mixed greens, cherry tomatoes, and avocados are staples for a diabetic-friendly diet and can be more affordable when bought in bulk or in season. Vinaigrette dressing, almonds, and apples are essential for maintaining blood sugar levels and can be more economical when purchased in larger quantities. Salmon fillet, broccoli, and quinoa are also cost-effective when bought in bulk. Consider making your own brown rice dishes and hummus to save money.

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Extra tips

Here are diabetic-friendly snacks for stable blood sugar management:

Handful of mixed nuts
Cottage cheese with cucumber slices
Whole grain toast with avocado
Apple with a handful of almonds
Carrots and bell peppers with guacamole
Chia pudding with unsweetened almond milk
Hard-boiled egg

Intermittent fasting for diabetics should include beverages that don’t spike blood sugar. Water is essential, and unsweetened herbal teas are great. Black coffee in moderation can be included, but avoid sugar and cream to consume fewer calories and lose weight healthily. Occasionally, a small portion of vegetable juice is acceptable if it fits within the carbohydrate goals.

For diabetics, intermittent fasting must be approached with careful monitoring of blood sugar levels. During eating periods, focus on low-glycemic fruits and vegetables, lean proteins to support steady glucose levels, and plenty of fiber from whole grains and legumes to aid in blood sugar management. Healthy fats are also important as they have minimal impact on insulin. It's crucial to coordinate with a healthcare provider to ensure this eating pattern supports your diabetic management plan.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Grilled chicken salad with mixed greens, cherry tomatoes, avocados, and a vinaigrette dressing
Snack (3:00 PM): A small handful of almonds and a medium-sized apple
Dinner (7:00 PM): Baked salmon with steamed broccoli and a side of quinoa

Day 2

Lunch (12:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad
Snack (3:00 PM): Carrot and cucumber sticks with hummus
Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice

Day 3

Lunch (12:00 PM): Whole grain wrap with turkey, lettuce, cucumber, and a small amount of cheese
Snack (3:00 PM): Greek yogurt with a handful of berries
Dinner (7:00 PM): Grilled shrimp over a large salad with olive oil and lemon dressing

Day 4

Lunch (12:00 PM): Quinoa and black bean salad with bell peppers, cucumbers, and feta cheese
Snack (3:00 PM): A small orange and a handful of walnuts
Dinner (7:00 PM): Baked chicken breast with roasted asparagus and a side salad

Day 5

Lunch (12:00 PM): Tuna salad with mixed greens, avocado, and olives
Snack (3:00 PM): A small pear and a few almonds
Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of cauliflower rice

Day 6

Lunch (12:00 PM): Whole grain sandwich with grilled vegetables and hummus
Snack (3:00 PM): Bell pepper slices with guacamole
Dinner (7:00 PM): Baked cod with a side of steamed green beans and a small sweet potato

Day 7

Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
Snack (3:00 PM): A handful of mixed berries and a few pumpkin seeds
Dinner (7:00 PM): Grilled chicken Caesar salad with light dressing and no croutons

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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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