Paleo meal plan for diabetics
The Paleo meal plan for diabetics is tailored to regulate blood sugar levels using Paleo principles. It includes low-glycemic fruits, vegetables, lean proteins, and healthy fats, all conducive to stable glucose levels.
This plan is designed to assist in managing diabetes with nutrient-dense, unprocessed foods. It’s about supporting blood sugar control naturally and healthily.
Meal plan grocery list
Eggs
Spinach
Mushrooms
Chicken breast
Mixed greens
Cucumber
Bell peppers
Olive oil
Vinegar
Almonds
Salmon fillet
Asparagus
Cauliflower
Avocado
Coconut yogurt
Walnuts
Blueberries
Arugula
Tuna
Cherry tomatoes
Celery
Almond butter
Green zucchini
Lemon
Chicken breast (for roasting)
Leafy greens
Beef
Broccoli
Carrots
Chia seeds
Apple
Shrimp
Avocado (for salad)
Mixed nuts
Beef (for kebabs)
Onion
Tomato
Eggs (for baking)
Balsamic dressing
Hummus
Red bell peppers
Eggs (for scrambling)
Tomato
Chicken (for Caesar salad)
Kale
Coconut
Meal plan overview
""Paleo Meal Plan for Diabetics"" offers a balanced approach to diabetic health, combining Paleo eating with blood sugar management.
Over the course of two weeks, discover meals that are beneficial for maintaining stable glucose levels. This plan is a harmonious blend of delicious, nutrient-rich foods and diabetic-conscious eating.
Foods to eat
- Lean Meats: Grass-fed beef, lamb, and organic chicken for high-quality protein.
- Fish and Seafood: Wild-caught salmon, mackerel, and shrimp for omega-3 fatty acids.
- Healthy Fats: Extra virgin olive oil, avocados, and nuts like almonds and walnuts.
- Fruits: Fresh fruits like figs, apples, and berries for natural sweetness and fiber.
- Vegetables: Leafy greens, zucchini, and bell peppers for essential vitamins and minerals.
- Nuts and Seeds: Chia seeds, flaxseeds, and almonds for healthy fats and protein.
- Herbs and Spices: Garlic, basil, and oregano for flavor without adding processed ingredients.
- Eggs: Free-range or organic eggs for a versatile protein source.
✅ Tip
Foods not to eat
- Processed Foods: Anything packaged with long ingredient lists and preservatives.
- Refined Sugars: Avoid added sugars found in sweets and many processed foods.
- Grains: Wheat, barley, and rye, including bread and pasta, are not Paleo-friendly.
- Legumes: Beans, lentils, and peanuts should be avoided due to their phytic acid content.
- Dairy Products: Milk, cheese, and yogurt are generally excluded in Paleo diets.
- Trans Fats: Margarine and other processed fats can negatively impact heart health.
- Artificial Sweeteners: Opt for natural sweetness from fruits instead.
- Alcohol: Most alcoholic beverages are not part of the Paleo Mediterranean diet.
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Main benefits
The Paleo meal plan for the Mediterranean diet combines the heart-healthy aspects of the Mediterranean diet with the natural, unprocessed approach of Paleo. It's rich in fruits, vegetables, nuts, and lean meats, promoting cardiovascular health and a balanced intake of essential nutrients.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A Paleo meal plan for diabetics can include these nutritious and tasty alternatives:
- Try collard greens for a different leafy green instead of spinach in your salads.
- Switch up your protein with turkey instead of chicken breast.
- For a sweet treat, consider figs instead of apples in your snacks.
- Butternut squash offers a different texture compared to carrots in your meals.
- For a crunchy addition, use hazelnuts instead of almonds in your snacks.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
These Paleo snacks are great for stabilizing blood sugar levels:
- Raw nuts and seeds
- Avocado slices
- Hard-boiled eggs
- Coconut yogurt
- Beef or turkey jerky
- Fresh bell pepper slices
- Green smoothie (no added sugar)
What should I drink on this meal plan?
For Paleo diabetics, beverage choices are crucial. Water remains the cornerstone for hydration. Herbal teas, particularly those like cinnamon or fenugreek, can support blood sugar regulation. Unsweetened almond milk is a good dairy alternative. Green tea aids in metabolism, and bone broth provides nutrients without impacting blood sugar levels.
How to get even more nutrients?
Meal plan suggestion
Meal Plan for Paleo Diabetics
Day 1
- Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 18g)
- Lunch: Grilled chicken with a salad of mixed greens, cucumber, and bell peppers, dressed with olive oil and vinegar (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
- Dinner: Baked salmon with steamed asparagus and a side of cauliflower rice (calories: 400, protein: 35g, carbs: 15g, fat: 22g)
Day 2
- Breakfast: Avocado and egg salad with a side of mixed greens (calories: 300, protein: 15g, carbs: 8g, fat: 25g)
- Lunch: Beef and vegetable stir-fry with broccoli, carrots, and snow peas (calories: 360, protein: 25g, carbs: 15g, fat: 20g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 5g, carbs: 8g, fat: 12g)
- Dinner: Grilled pork chop with a side of roasted Brussels sprouts and mixed peppers (calories: 420, protein: 38g, carbs: 15g, fat: 24g)
Day 3
- Breakfast: Coconut yogurt with a handful of walnuts and blueberries (calories: 280, protein: 10g, carbs: 12g, fat: 20g)
- Lunch: Tuna salad with avocado, cherry tomatoes, and a bed of arugula (calories: 350, protein: 30g, carbs: 10g, fat: 21g)
- Snack: Sliced cucumber and a hard-boiled egg (calories: 120, protein: 7g, carbs: 5g, fat: 7g)
- Dinner: Lemon and herb roasted chicken breast with a side of grilled zucchini (calories: 390, protein: 35g, carbs: 10g, fat: 23g)
Day 4
- Breakfast: Smoothie with spinach, almond milk, chia seeds, and a small apple (calories: 250, protein: 6g, carbs: 20g, fat: 15g)
- Lunch: Grilled shrimp over a salad of mixed leafy greens, cucumber, and avocado (calories: 360, protein: 28g, carbs: 12g, fat: 22g)
- Snack: A handful of mixed nuts (calories: 170, protein: 5g, carbs: 6g, fat: 15g)
- Dinner: Beef and vegetable kebabs with bell peppers, onions, and tomatoes (calories: 410, protein: 35g, carbs: 15g, fat: 25g)
Day 5
- Breakfast: Baked avocado with an egg (calories: 300, protein: 12g, carbs: 8g, fat: 25g)
- Lunch: Salad with grilled chicken, mixed greens, walnuts, and balsamic dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: Sliced bell peppers with hummus (calories: 140, protein: 4g, carbs: 10g, fat: 8g)
- Dinner: Pan-seared salmon with a side of roasted cauliflower and green beans (calories: 400, protein: 35g, carbs: 15g, fat: 24g)
Day 6
- Breakfast: Scrambled eggs with diced tomato and spinach (calories: 260, protein: 20g, carbs: 6g, fat: 18g)
- Lunch: Paleo-friendly chicken Caesar salad (no croutons) with a homemade Caesar dressing (calories: 340, protein: 30g, carbs: 8g, fat: 22g)
- Snack: A small serving of berries and a few macadamia nuts (calories: 150, protein: 2g, carbs: 12g, fat: 10g)
- Dinner: Grilled lamb with a side of sautéed spinach and mushrooms (calories: 420, protein: 38g, carbs: 10g, fat: 26g)
Day 7
- Breakfast: Smoothie with kale, cucumber, coconut milk, and a small pear (calories: 230, protein: 4g, carbs: 18g, fat: 16g)
- Lunch: Roast beef with a side of steamed broccoli and carrots (calories: 350, protein: 32g, carbs: 12g, fat: 20g)
- Snack: A handful of pumpkin seeds (calories: 180, protein: 7g, carbs: 5g, fat: 15g)
- Dinner: Baked trout with lemon, dill, and a side of roasted asparagus (calories: 400, protein: 35g, carbs: 8g, fat: 26g)
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024