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Updated 03 March 2014

Basic diabetic menu for one week

Looking for a one-week diabetic menu plan? Here it is, compiled by a dietician to be used as a guideline.

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Please note that this menu is not intended for patients with type 1 diabetes (Insulin-dependent diabetes mellitus).

If you have either type 1 or type 2 diabetes, you should consult a registered clinical dietitian to work out an individual diabetic diet prescription for you that is tailored to your specific needs, including the type of diabetes you have, any medications you are taking, your age, weight and the amount of physical activity that you do and other possible medical conditions you may have (e.g. obesity, high cholesterol or triglyceride levels, kidney problems, etc).

Visit the Association for Dietetics in SA website and click on "Find a Dietitian" to find a dietitian in your area.

The following basic diabetic menu is only a guideline. This menu should supply approx. 7500 kJ (1 800 kcal) and 180g of carbohydrate a day, and is intended for active type 2 diabetics of normal weight.

Basic diabetic menu
Notes: (t = teaspoon or 5g; T = tablespoon or 15g); artificial sweetener can be used in small quantities.

MONDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Up 'n Go instant breakfast in a box, vanilla flavour (1 box)
Low-GI seeded brown bread, toasted (1 slice/40g) with 2 t (10g) Lite margarine and Marmite
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Apple & raisin cake* (½ bar, 25g)
Tea/coffee with low-fat milk from allowance

Lunch:
Chicken breast, skinned, grilled (50g)
Baked beans in tomato sauce (½ cup, 135g)
Cucumber and lettuce salad with chopped olives (1t, 5g)
Orange (120g, peeled weight)
Low-fat yoghurt (small carton or 100 ml), artificially sweetened, apricot-flavoured
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Fruitcake, dark* (½ piece, 25g)
Tea/coffee with low-fat milk from allowance

Supper:
Lean pork chop, (50g), pan-fried in non-stick pan with Spray & Cook
Steamed broccoli (½ cup) with 1T melted low-fat cheese
Carrot salad with lemon juice and artificial sweetener (¼ cup, 60g)
Low GI brown bread (1 slice/40g) with 2 t (10g) Lite margarine and 2 t (10g) homemade diabetic jam*
Sliced pineapple (40g)
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) with 15g Milo or Nesquick, or 2 Provita (2 biscuits, 12g) with 1 t (5 g) Lite-margarine
 
TUESDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Pronutro, wholewheat (½ cup, 45g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Boiled egg (50g)
Low-GI wholewheat bread, toasted (1 slice/40g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Provita Multigrain (2 biscuits,12g) with Marmite
Tea/coffee with low-fat milk from allowance

Lunch:
Club sandwich:
Lean, sliced roast beef, all visible fat removed (50g)
Seed loaf (2 slices/80g) with 3 t (15g) Lite margarine, or 3 t (15g) low-fat mayonnaise
Sliced tomato, lettuce and gherkins
Papaya cubes (90g)
Low-fat yoghurt (100 ml), artificially sweetened, fruit-flavoured
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Seed rusk* (1 rusk, 25g)
Tea/coffee with low-fat milk from allowance

Supper:
Snoek, (50g), pan-fried in non-stick pan with Spray & Cook
Lentils, cooked (½ cup, 125g)
Steamed baby marrow with herbs & 1 t (5g) Lite margarine
Sliced peaches (120g)
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) with 15g Milo and 15g popcorn, low-fat, homemade
 
WEDNESDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
All-Bran cereal (3 T/20g) with low-fat milk from allowance low-fat plain or yoghurt (e.g. ½ cup or 150ml)
Omega-3 wholegrain bread (1 slice/40g) with 2 t (10g) Lite margarine and 2 t (10g) homemade diabetic jam*
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Apple (120g)
Tea/coffee with low-fat milk from allowance

Lunch:
Tuna, (50g), tinned in brine with 1 t (5g) low-fat salad dressing
Rye bread, 100% (1 slice/45g) with 2 t (10g) Lite margarine
Asparagus, tinned (½ cup)
Cucumber, sliced (½ cup)
Banana (60g, weight with peel)
Low-fat yoghurt (100 ml), artificially sweetened, vanilla-flavoured
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Coffee muffin* (½ a muffin/15g)
Tea/coffee with low-fat milk from allowance

Supper:
Lamb chop, (50g), grilled
Brown rice, cooked (½ cup, 70g)  
Steamed green beans with lemon juice and herbs (½ cup, 185g)
Lettuce and watercress salad
Apricots, dried, (6 halves, 18g), stewed with artificial sweetener
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) with 15g Milo or Nesquick, or Provita (2 biscuits, 12g)

THURSDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Maize meal porridge, stiff, cooled and reheated (½ cup, 70g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Grilled bacon (20g)
Grilled tomato
Low-GI seeded brown bread, toasted (1 slice/40g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Provita (2 biscuits,12g) with fat-free cottage cheese (2 t, 10g)
Tea/coffee with low-fat milk from allowance

Lunch:
Chicken and mushroom casserole* (50g)
Basmati rice, cooked (½ cup, 90g)
Peas, cooked (½ cup, 90g)
Beetroot salad (½ cup, 45g)
Naartjie segments (120g, without peel)
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Plums, fresh (2, 100g)
Peartiser (½ cup, 150 ml)

Supper:
Kabeljou, (50g), grilled, with chilli
Baked potato, (90g), with plain, low-fat yoghurt flavoured with herbs & garlic (2T, 30g)  
Spinach, cooked (½ cup)
Cabbage and carrot salad with orange juice (¼ cup, 60g)
Strawberries (½ cup, 65g), with artificial sweetener
Low-fat yoghurt (70 ml), artificially sweetened, berry-flavoured
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) with 15g Milo or Nesquick, or Rye crispbread (1 crispbread, 15g) or Provitas (2 biscuits, 12g)  with 1 t (5 g) Lite-margarine

FRIDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Muesli, mixed berry (½ cup, 46g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Cheese, grated (15g)
Banana & date muffin* (1 muffin, 25g) with 1 t (5g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Raisins (15g) and peanuts (15g)
Tea/coffee with low-fat milk from allowance

Lunch:
Lean steak, grilled (50g)
Corn on the cob (60g) with 1 t (5 g) Lite margarine
Tomato, cucumber and lettuce salad
Pear (120g)
Low-fat yoghurt (100 ml), artificially sweetened, pear-flavoured
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Apricots, dried (6 pieces, 18g)
Tea/coffee with low-fat milk from allowance

Supper:
Lean tomato mince, (50g)
Pasta, Durum, cooked (½cup, 60g)
Mixed vegetables, steamed (½ cup, 100g)
Apple and celery salad (½ cup) with low-fat salad dressing (2 t/10g)
Plums, sliced (100g), with artificial sweetener
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) and Provita Multigrain (2 biscuits, 12g) with 1 t (5 g) Lite-margarine and 1 t (5g) diabetic jam, homemade*

SATURDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Oats-so easy, original (1 packet, 50g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Scrambled egg (50g), prepared in microwave or non-stick pan
Low-GI wholewheat bread, toasted (1 slice/40g) with 2 t (10g) Lite margarine and Marmite
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Fruit bar, strawberry (1 bar, 33g)
Tea/coffee with low-fat milk from allowance

Lunch:
Sosaties, grilled (50g)
Baked potato (90g), with plain, low-fat yoghurt flavoured with herbs & garlic (2T, 30g)
French bean salad (½ cup, 85g) with low-fat salad dressing (2t, 10g)
Spanspek (½ cup, 100g)
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Date & Pronutro rusk* (1 rusk, 25g)
Tea/coffee with low-fat milk from allowance

Supper:
Salmon, (50g), pan-fried in non-stick pan with Spray & Cook
Brown rice,  cooked (½ cup, 70g)
Aubergine cooked with tomato and onions (½ cup)
Lettuce, tomato and gherkin salad (½ cup) with low-oil mayonnaise (1 t/5g)
Sliced orange (120g, peeled)
Low-fat yoghurt (70 ml), artificially sweetened, granadilla-flavoured
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) and Provita Multigrain (2 crackers, 12g) with 1 t (5 g) Lite-margarine

SUNDAY
(Low-fat or skim milk allowance for the day: 560 ml)

Breakfast:
Tastee Wheat, cooked (½ cup, 150g) with low-fat milk from allowance (e.g. ½ cup or 150ml)
Poached egg
Brown seed loaf bread (1 slice/48g) with 2 t (10g) Lite margarine
Tea/coffee with low-fat milk from allowance (about 30 ml)

Mid-Morning snack:
Grapes, fresh (small bunch, 110g)
Tea/coffee with low-fat milk from allowance

Lunch:
Lean steak, grilled (50g)
Grilled corn on the cob (60g) with 1 t (5 g) Lite margarine
Snap peas, lightly boiled (½ cup, 80g)
Carrot and cabbage salad (¼ cup, 60g) with low-fat, artificially sweetened pineapple-flavoured yoghurt (2 T/30g)
Cherries, fresh (½ cup, 100g)
Tea/coffee with low-fat milk from allowance

Mid-afternoon snack:
Banana loaf* (1 slice, 50g) (Use artificially sweetened recipe)
Tea/coffee with low-fat milk from allowance

Supper:
Chicken, roast (50g)
Three-bean salad (½ cup, 60g) (includes 1 t salad oil)
Green pepper and avocado salad (¼ cup) with low-fat salad dressing (2t, 10g)
Mixed berries (1 cup, 120g)
Ice cream, Dialite, fat free, vanilla-flavoured (2 scoops, 70g)
Tea/coffee with low-fat milk from allowance

Bedtime snack:
Use remainder of low-fat milk (about 200 ml) with 15g Milo or Nesquick, or Provitas (2 biscuits, 12g) with 1 t (5 g) Lite-margarine

* Low-GI recipes sourced from the South African Cookbook for Diabetes & Insulin Resistance by Hilda Lategan, Tafelberg Publishers (Tel: 012 546 6410; e-mail: mwhildal@mweb.co.za)

(Reference: Steenkamp G & Delport L (2007). The South African Glycemic Index & Load Guide. GIFSA Publication, www.gifoundation.com)

(Reviewed and updated by Dr Ingrid van Heerden, February 2014)


Dr Ingrid van Heerden is a registered dietician and holds a doctoral degree in Nutrition and Biochemistry. She believes that "we are what we eat" and offers free nutrition and weight loss advice via her DietDoc service on Health24.com. Read more of her articles.

 
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