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Prediabetes Meal Plan: Weekly Diet Plan for Prediabetics

Prediabetes Meal Plan

prediabetes meal plan diet plan for prediabetics

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 reverted 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 reverted by proper dietary and lifestyle changes.

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What you can 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.

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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
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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
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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
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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 peas

1 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 cups 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 weekly menu for individuals with prediabetes in PDF format

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What do you think?

Written by Ahmed Farhan

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese and have diabetes, hypertension, and high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.
Also, you can contact me directly at dibesity.com@gmail.com

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