Prediabetes Meal Plan: Weekly 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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