Mexican meal plan for diabetics

Written byListonic team

Updated on Nov 22, 2024

The Mexican meal plan for diabetics is designed to help manage blood sugar levels. It includes low-glycemic-index foods such as beans, whole grains, and non-starchy vegetables. Lean protein sources and healthy fats are essential, with traditional Mexican spices used to add flavor without adding sugar or excess carbs.

Meal plan grocery list

Bakery

Whole grain bread

Whole wheat tortillas

Corn tortillas

Fresh grocery

Avocado

Mixed greens

Limes

Fresh berries

Bell peppers

Cucumber

Carrots

Tropical fruits

Dry goods

Oatmeal

Chia seeds

Quinoa

Black beans

Lentils

Granola

Meats

Chicken or fish

Cod fillets

Fish & seafood

Cod fillets

Dairy & eggs

Greek yogurt

Almond milk

Plant based

Almond milk

Guacamole ingredients

Pico de gallo ingredients

Salsa verde ingredients

Meal plan overview

Manage your diabetes with the Mexican meal plan for diabetics. Tailored for blood sugar control, this plan incorporates diabetic-friendly Mexican dishes into your diet.

Featuring low-glycemic ingredients, lean proteins, and healthy fats, it’s a flavorful approach to diabetic health with a Mexican twist.

Mexican meal plan for diabetics exemplary product

Foods to eat

Low-Glycemic Vegetables: Tomatoes, leafy greens, and other non-starchy vegetables.
Lean Proteins: Chicken, turkey, fish, and tofu prepared with Mexican herbs and spices.
Whole Grains: Brown rice, whole grain tortillas, and other high-fiber grain options.
Legumes: Black beans and pinto beans as fiber-rich protein sources.
Healthy Fats: Avocado and nuts in moderation.
Low-Sugar Fruits: Berries, cherries, and citrus fruits.
Herbs and Spices: Use plenty of garlic, cumin, and chili for flavor without impacting blood sugar.
Dairy: Low-fat cheese and yogurt as sources of calcium and protein.

✅Tip

Opt for whole grain tortillas and brown rice to help stabilize blood sugar levels and promote better glycemic control.

Foods not to eat

High-Sugar Foods: Sweetened desserts and candies.
Refined Carbs: White bread, regular pasta, and sugary cereals.
Fried Foods: Anything deep-fried or cooked in excessive amounts of oil.
High-Fat Meats: Fatty cuts of beef or pork.
Full-Fat Dairy: Regular cheese and sour cream, which can be high in saturated fat.
Sugary Beverages: Sweetened teas, sodas, and juices.
Alcohol: Especially sugary mixed drinks.
Processed Snacks: Chips, cookies, and other high-carb, low-nutrient snacks.

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Main benefits

The Mexican meal plan for diabetics is designed to help manage blood sugar levels. It includes low-glycemic-index foods such as beans, whole grains, and non-starchy vegetables. Lean proteins and healthy fats are emphasized to maintain balanced blood sugar, and traditional Mexican spices add flavor without adding sugar or excess carbohydrates.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Whole grain bread, avocado, and pico de gallo ingredients bought in bulk can lead to significant savings. Fresh berries, tropical fruits, and chia seeds are often cheaper when in season. Making your own guacamole and salsa verde can be more cost-effective. Consider buying chicken or fish in bulk and freezing them for later use.

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Extra tips

Keep your blood sugar in check with these 7 flavorful Mexican-inspired snacks suitable for diabetics:

Apple slices with a sprinkle of chili powder
Jicama sticks with guacamole
Sugar-free yogurt topped with berries
Black bean salsa with cucumber slices
Grilled fish tacos with cabbage slaw
Mexican-inspired salad with grilled chicken and avocado
Almonds and pumpkin seeds mix

When following a Mexican style diet as a diabetic, beverage choices should support blood sugar control. Water remains the top hydrating choice. Herbal teas without added sugars are beneficial. Aguas frescas made with low-glycemic fruits and minimal sugar help keep blood sugar levels steady. Avoid sugary sodas and juices. If you drink coffee, have it without added sugars or creams.

For those managing diabetes, Mexican cuisine offers delicious options that can help control blood sugar levels. Emphasize dishes with a low glycemic index, such as fresh tomato salsa or guacamole, rich in healthy fats and fiber. Incorporate lean proteins like ceviche or grilled fish, which are not only tasty but also beneficial for blood sugar regulation. Use whole-grain tortillas instead of white to increase fiber intake, which can help mitigate blood sugar spikes.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond milk, fresh berries, and chia seeds
Lunch:Grilled chicken salad with avocado, black beans, and pico de gallo
Dinner:Fish tacos using whole wheat tortillas, topped with salsa verde and cabbage slaw
Snack:Greek yogurt with granola and tropical fruits
Calories🔥: 1200
Fat💧: 40g
Carbs🌾: 130g
Protein🥩: 90g

Day 2

Breakfast:Smoothie with almond milk, mixed berries, and a tablespoon of chia seeds
Lunch:Quinoa salad with bell peppers, corn, and lime vinaigrette
Dinner:Steamed cod fillets with a side of grilled vegetables and a scoop of guacamole
Snack:A small bowl of cucumber and carrot sticks with a handful of pumpkin seeds
Calories🔥: 1150
Fat💧: 35g
Carbs🌾: 125g
Protein🥩: 85g

Day 3

Breakfast:Greek yogurt with fresh berries and a sprinkle of almonds
Lunch:Lentil soup with a side of whole grain bread
Dinner:Chicken or fish fajitas with whole wheat tortillas and sautéed bell peppers and onions
Snack:Avocado with lime and salt
Calories🔥: 1100
Fat💧: 30g
Carbs🌾: 140g
Protein🥩: 70g

Day 4

Breakfast:Almond milk smoothie with tropical fruits and protein powder
Lunch:Tuna salad with black beans, corn, and pico de gallo on a bed of mixed greens
Dinner:Grilled chicken with steamed vegetables and a side of guacamole
Snack:Whole grain crackers with a small serving of hummus
Calories🔥: 1200
Fat💧: 40g
Carbs🌾: 135g
Protein🥩: 95g

Day 5

Breakfast:Oatmeal with almond milk, diced tropical fruits, and a sprinkle of chia seeds
Lunch:Lentil and vegetable stew with a side of corn tortillas
Snack:Greek yogurt with a handful of nuts
Calories🔥: 1180
Fat💧: 35g
Carbs🌾: 145g
Protein🥩: 85g

Day 6

Breakfast:Smoothie bowl with Greek yogurt, mixed berries, and granola
Lunch:Quinoa and black bean salad with diced vegetables and lime dressing
Dinner:Grilled fish with a side of roasted bell peppers and onions
Snack:A small bowl of fresh berries and almonds
Calories🔥: 1150
Fat💧: 30g
Carbs🌾: 140g
Protein🥩: 80g

Day 7

Breakfast:Whole grain toast with avocado and a poached egg
Lunch:Chicken or fish enchiladas made with whole wheat tortillas and topped with salsa verde
Dinner:Black bean and corn salad with a side of steamed vegetables
Snack:Cucumber slices with a sprinkle of lime and chili powder
Calories🔥: 1200
Fat💧: 35g
Carbs🌾: 150g
Protein🥩: 85g

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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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