Dr. Ahmed A prediabetes meal plan consists of a low-calorie, nutrient-dense diet that helps the person lose weight or maintain weight and simultaneously remain energetic.
Prediabetes is a condition that occurs before actually having type 2 diabetes. It is when your blood sugar levels are higher than usual but not high enough to be diagnosed with diabetes.
Blood sugar ranges for prediabetes are:
- Fasting Blood Sugar: 100 – 125 mg/dl
- 2-hour post-meal blood sugar: 140 – 200 mg/dl
- HbA1C: 5.7 – 6.4%
In this condition, you do not need insulin or any diabetic medication. But if prediabetes is not reversed, it can lead to diabetes.
Diabetes is a chronic disease that can cause multiple complications; it can harm your kidneys, heart, blood vessels, and nerves.
Fortunately, prediabetes can be managed and even reversed by proper dietary and lifestyle changes.
What can you do to Prevent Prediabetes?
If you have been diagnosed with prediabetes or you want to prevent prediabetes, you can follow these interventions:
Weight loss:
Aim for a healthy weight. If you are overweight, losing 5 – 10% of your body weight through healthy eating and exercise can improve insulin function and lower blood sugar
Physical Activity:
Increase your physical activity by exercising for at least 40-90 minutes daily or 5 days a week this can help your body use insulin more effectively. Combine different exercises to make it more interesting and effective.
Healthy Diet:
Maintain a healthy eating pattern by reducing your daily carbohydrates and using whole grains.
Consume low-glycemic fruits to avoid a sudden spike in your blood sugar levels. Add healthy and nutritive foods and focus on portion control, balance, and moderation among different foods.
Weekly Breakfast Plan for Prediabetes:
The breakfast meal plan for prediabetes is tabulated here for one whole week.
Diabetics and prediabetics should have a nutrient-dense low-calorie breakfast to remain energetic and avoid sugar spikes during the day.
Day | Breakfast | Calories |
| Monday | Oatmeal (1 cup) with added 1 tbsp sliced almonds & 1 tbsp ground flaxseed | 220 |
| Tuesday | Scrambled egg beaters on a whole wheat English muffin + 1 apple | 250 |
| Wednesday | Oatmeal (1 cup) with added 1 tbsp sliced almonds & 1 tbsp ground flaxseed | 220 |
| Thursday | Whole grain cereal (¾ cup) or Glucerna cereal + Skim milk (1 cup) | 310 |
| Friday | 2 slices French toast made from whole wheat bread + Sugar-free maple syrup | 320 |
| Saturday | Scrambled Egg Beaters omelet with vegetables + 2 slices whole wheat toast | 250 |
| Sunday | 1 cup bran flakes cereal + 2 Bananas | 290 |
Weekly Prediabetes Meal Plan for Lunch:
Lunch is a mid-day meal. Most people try to skip it to lose weight. However, lunch should not be missed. It is better to take a low-calorie light meal at lunch than to skip it.
Day | Lunch | Calories |
| Monday | Turkey sandwich on 2 slices whole wheat bread + Raw veggies and Hummus dip | 470 |
| Tuesday | Bean soup (1 cup) + whole wheat garlic bread + Green salad (1 cup) | 410 |
| Wednesday | ½ cup tuna fish salad on 1 whole tomato + 6 oz light yogurt | 380 |
| Thursday | 1 cup vegetable soup ½ turkey sandwich on 1 whole wheat bread | 390 |
| Friday | Whole wheat Zucchini pasta with spinach and peas + 1 cup pomegranate juice | 470 |
| Saturday | Large green salad with grilled chicken breast + tarragon sauce | 410 |
| Sunday | Black bean corn soup + cucumber and apple salad + 1 cup orange juice | 380 |
Weekly Prediabetes Meal Plan for Dinner:
Dinner is one of the heaviest meals of the day. At dinner, families unite and people used to overeat. It is recommended to have dinner at least one hour before you go to bed.
For individuals with diabetes or prediabetes, a low-calorie dinner meal may prevent glucose spikes. Here is a weekly menu for individuals with prediabetes:
Day | Dinner | Calories |
| Monday | 3 oz grilled salmon ½ cup baked potato Spinach salad 1 cup skim milk | 390 |
| Tuesday | Chicken stir-fry with roasted Honey glazed vegetables + Brown rice | 490 |
| Wednesday | 3 oz grilled chicken breast + 1 cup baked acorn squash + 1 cup steamed broccoli | 470 |
| Thursday | Whole wheat spaghetti (1 cup) + Cucumber & beets salad (1/2 cup) +Apple juice (1/2 cup) | 410 |
| Friday | 2 slices thin crust veg pizza Romaine lettuce salad | 450 |
| Saturday | 3 oz pan-seared trout + 1 cup stir-fried vegetables + brown rice (1/2 cup) | 430 |
| Sunday | Chicken and bean burrito with a whole wheat tortilla + Green salad | 440 |
Weekly Prediabetes Meal Plan Summarized:
A 7-day meal plan mentioned below includes whole grains, low GI fruits, and lean protein. Daily calories range from 1300-1400 kcal.
Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
| Monday | Oatmeal (1 cup) with added 1 tbsp sliced almonds & 1 tbsp ground flaxseed Calories: 220 | Raw veggies and dip Tomato with low-fat cottage cheese Calories: 180 | Turkey sandwich on 2 slices whole wheat bread + Raw veggies and Hummus dip Calories: 470 | 12 almonds Calories: 100 | 3 oz grilled salmon ½ cup baked potato Spinach salad 1 cup skim milk Calories: 390 | 1360 |
| Tuesday | Scrambled egg beaters on a whole wheat English muffin + 1 apple Calories: 250 | Celery sticks with peanut butter Calories: 110 | Bean soup (1 cup) + whole wheat garlic bread + Green salad (1 cup) Calories: 410 | Sugar-free/light ice cream (½ cup) Calories: 120 | Chicken stir-fry with roasted Honey glazed vegetables + Brown rice Calories: 490 | 1380 |
| Wednesday | Oatmeal (1 cup) with added 1 tbsp sliced almonds & 1 tbsp ground flaxseed Calories: 220 | Balsamic and olive oil Hard cooked egg Calories: 120 | ½ cup tuna fish salad on 1 whole tomato + 6 oz light yogurt Calories: 380 | ½ cup mixed nuts Calories: 150 | 3 oz grilled chicken breast + 1 cup baked acorn squash + 1 cup steamed broccoli Calories: 470 | 1340 |
| Thursday | Whole grain cereal (¾ cup) or Glucerna cereal +Skim milk (1 cup) Calories: 310 | 1 cup strawberries Calories: 120 | 1 cup vegetable soup ½ turkey sandwich on 1 whole wheat bread Calories: 390 | light yogurt with 2 tbsp ground flax seed 1 Calories: 150 | Whole wheat spaghetti (1 cup) + cucumber & beets salad (1/2cup) +Apple juice (1/2 cup) Calories: 410 | 1380 |
| Friday | 2 slices French toast made from whole wheat bread + Sugar-free maple syrup Calories: 250 | orange + banana + apple sauce (½ cup)Calories: 120 | Whole wheat Zucchini pasta with spinach and peas1 cup pomegranate juice Calories: 450 | Pretzels(¾ ounce) Calories: 150 | 2 slices thin crust veg pizza Romaine lettuce salad Calories: 430 | 1400 |
| Saturday | Scrambled Egg Beaters omelet with vegetables + 2 slices whole wheat toast Calories: 230 | 3 bean salad (1 cup) Calories: 150 | Large green salad with grilled chicken breast +tarragon sauce Calories: 410 | 1 cup light popcorn Calories: 140 | 3 oz pan-seared trout + 1 cup stir-fried vegetables + brown rice (1/2 cup) Calories: 430 | 1360 |
| Sunday | 1 cup bran flakes cereal+ 2 Bananas Calories: 250 | Steamed Corn with lemon (1 cob) Calories: 120 | Black bean corn soup + cucumber and apple salad + 1 cup orange juice Calories: 390 | Roasted chickpeas (1/2 cup Calories: 110 | Chicken and bean burrito with a whole wheat tortilla + Green salad Calories: 440 | 1310 |
Here is a downloadable file of the weekly menu for individuals with prediabetes in PDF format.
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