Menu for Diabetics Type 2  – Patients with diabetes, especially type 2, know the importance of a correct diet to maintain a good quality of life, despite the medical condition.MENU FOR DIABETICS TYPE 2 (RECIPES)

The only guarantee of knowing that you are eating what the body needs without excess sugar is to prepare food at home and follow a pre-established meal plan.

The following are 21 tasty recipes for breakfasts, lunches, and dinners, that any patient with diabetes can eat 7 days a week. It will be important not to neglect the total amount of ingested carbohydrates and for this, the food portions will be considered.

Do not forget that the healthiest proteins and the best fats are in lean meat and vegetables, respectively.

Menu for Diabetics

Breakfast: toast with cream cheese and egg whites

Ingredients

  • Salt and pepper
  • 3 egg whites
  • 1 egg yolk
  • 1 cup chopped spinach
  • 1 thick slice of whole grain bread
  • 2 tablespoons low-fat cream cheese

Preparation

Beat one egg white with a yolk in a medium bowl and add a pinch of salt and pepper.

Soak the bread slice in the mixture and place it over low heat in a pan, with a little olive oil. To integrate the two remaining yolks to what was left over from the egg, add the spinach and pour over a lightly greased pan.

Serve the omelette with the French toast covered in cream cheese.

Lunch: salmon salad with baked beans

Ingredients

  • 1 lemon
  • Olive oil
  • Salt and pepper
  • ½ red pepper
  • 1 cup baby spinach
  • ½ cup of cooked beans
  • ½ cup of baby tomatoes
  • 3 hearts of hearts of palm cut
  • 150 grams of grilled salmon

Preparation

Stir the vegetables in a deep and spacious bowl, add salt, pepper, olive oil and lemon juice to taste.

Place a vegetable bed with a handful of beans on top and the grilled salmon fillet on the top of the plate.

Dinner: sirloin brochette with asparagus

Ingredients

  • ¼ onion
  • 6 asparagus
  • 1 clove garlic
  • Olive oil
  • Salt and pepper
  • 150 grams of sirloin
  • ½ cup of orange juice

Preparation

Marinate the meat at least 3 or 4 hours before preparing it.

The marinade is prepared by grinding the garlic and onion with the orange juice in the blender and seasoning to taste.

Cut the meat into cubes and leave marinating. Assemble the skewers that can be made in the pan or on the grill.

Wash the asparagus and place in a pan with a little olive oil, salt and pepper to taste. Remove from heat as soon as they change color so they retain their flavor.

Day 2

 apple pie-style oatmeal with Greek yogurt

Breakfast: apple pie-style oatmeal with Greek yogurt

Ingredients

  • Cinnamon
  • Sweetener without sugar
  • ½ cup of skim milk
  • 1 apple cut into cubes
  • ½ cup of Greek yogurt without sugar
  • ½ cup of raw oat flakes
  • ½ cup of apple juice without sugar

Preparation

Recipe to prepare from the previous night so that the leaflets are well soaked.

Place the oatmeal in a mason jar and add the milk and juice together with the chopped apple and cinnamon to taste.

The next day, when the oatmeal has absorbed the liquid, add sweetener to taste and serve together with the Greek yogurt.

Lunch: whole turkey and cranberry wraps

Ingredients

  • 2 integral wraps
  • ½ cup of grated carrot
  • ¼ cup of dried cranberries
  • 100 grams of shredded turkey meat
  • 3 tablespoons of low-fat cream cheese

Preparation

Combine turkey meat, carrot, dried cranberries and cream cheese in a bowl. Fill the whole wraps with this mixture and fold them into burritos.

Dinner: coriander tilapia fillet with steamed vegetables

Ingredients

  • 1 lemon
  • Olive oil
  • Salt and pepper to taste
  • 1 large tilapia fillet
  • ½ cup chopped coriander
  • 1 cup broccoli florets
  • 1 cup cauliflower florets

Preparation

Blend the juice of a large lemon with cilantro, two tablespoons of olive oil, salt and pepper to taste.

Marinate the steak at least 2 hours before preparing it. When it is well seasoned, place it in a high flame pan and turn as soon as it starts to cook on the top.

Plate to serve accompanied with steamed vegetables.

Day 3

Breakfast meal for diabetic

Breakfast: nutritious smoothie

Smoothie loaded with nutrients.

Ingredients

  • 1 medium banana
  • 1 cup baby spinach
  • 1 cup of frozen blueberries
  • 1 cup of unsweetened almond milk

Preparation

Blend the ingredients at maximum speed.

Lunch: pasta with spinach and tomato

Ingredients

  • Salt and pepper
  • Olive oil
  • 2 cloves of garlic
  • Balsamic vinegar
  • 8 cups baby spinach
  • 1 cup of cherry tomatoes
  • 8 ounces of dry wholemeal pasta
  • 3 tablespoons grated parmesan

Preparation

Cook the pasta in unsalted water following the package instructions and strain.

Place a little olive oil in a pan with the chopped garlic. Add the spinach when it starts to brown and when they are cooked, add the tomatoes and let simmer for 2 minutes.

Add the vegetables to the pasta along with the parmesan, a tablespoon of balsamic oil, salt and pepper to taste.

Dinner: turkey burgers

Ingredients

  • Parsley
  • 1 egg
  • Half an onion
  • 1 clove garlic
  • Salt and pepper to taste
  • 1 ground turkey breast
  • 1 tablespoon ground bread

Preparation

Finely chop the onion, garlic and parsley and integrate with the ground turkey meat.

Season to taste and mix together with an egg and bread crumbs, to form hamburgers. Place them in a pan over medium heat until golden brown.

They can be eaten without bread and accompanied with vegetables. If it is preferred with bread, it will be integral and the ketchup will be avoided because it has added sugar.

Day 4

vegetabel salad for diabetic persons

Breakfast: goat cheese and vegetable omelet

Ingredients

  • 2 eggs
  • 1 clove garlic
  • Salt and pepper to taste
  • ½ cup of chopped peppers
  • 1 medium chopped tomato
  • 3 tablespoons of goat cheese
  • ¼ cup of chopped red onion

Preparation

Beat the eggs in a bowl until they foam and pour them into a hot, lightly greased pan.

Spread the egg over the entire surface of the pan and pour the chopped vegetables on top, together with the goat cheese while it is still uncooked. Leave at low flame until it can be turned. Serve immediately.

Lunch: curry breasts salad

Ingredients

  • Vinaigrette
  • ½ avocado
  • Sesame oil
  • 1 chicken breast
  • 1 spoonful of curry
  • ¼ cup of peanuts
  • 2 cups mixed lettuce

Preparation

Cut the breast into small cubes and stir with the curry and a tablespoon of sesame oil.

Season to taste and reserve.

Combine all the vegetables in a bowl together with the vinaigrette. Cook the cubes of breast in a pan until they are well cooked and serve over the salad. Garnish with a handful of unsalted peanuts.

Dinner: pork medallions with carrots

Ingredients

  • Salt and pepper
  • Olive oil
  • 2 pork medallions
  • ½ cup of orange juice
  • 1 tablespoon of mustard
  • 1 cup of baby carrots
  • 2 tablespoons orange marmalade without sugar

Preparation

Marinate the raw medallions in orange juice with jam and mustard, two hours before preparing them. Fry in a surten with olive oil until brown and salt and pepper to taste.

Serve baby carrots steamed.

Day 5

quinoa salad with turkey

Breakfast: granola with nuts, seeds and cranberries

Ingredients

  • Pepitas
  • Nuts
  • Peanuts
  • 1 cup of oatmeal
  • Dried cranberries
  • Sunflower seeds
  • Sliced almonds
  • Honey for diabetics
  • 1 tablespoon extra virgin coconut oil

Preparation

Place the raw oatmeal in a pan with the coconut oil and cook until golden brown.

Add the rest of the ingredients to taste until you get a granola with the desired flavor and consistency. Serve with half a cup of skim milk.

Lunch: quinoa salad with turkey

Ingredients

  • 1 lemon
  • Vinaigrette
  • Soy sauce
  • ½ cup chopped kale
  • ½ chopped red apple
  • ½ cubed turkey breast
  • ½ cup of cooked quinoa without salt

Preparation

Marinate turkey cubes with lemon juice and soy sauce and set aside. Mix the rest of the ingredients with the vinaigrette in a bowl. Cook the turkey to the pan and integrate with the salad.

Dinner: peppers stuffed with beef and brown rice

Ingredients

  • 1 garlic
  • Coriander
  • Half an onion
  • Olive oil
  • Salt and pepper to taste
  • 1 cup cooked brown rice
  • 2 peppers of the color you like
  • 100 grams of fat-free beef fillet

Preparation

Place the onion in a pan with the chopped garlic and a little olive oil. Add the diced beef until it is cooked and the brown rice with the cilantro.

Cook for two minutes and fill the raw peppers with this stew. Place them in the pan or grill until brown.

Day 6

hummus with vegetables

Breakfast: banana muffins with carrot and walnut

Ingredients

  • 1 egg
  • 1 banana
  • a pinch of salt
  • Vanilla extract
  • ¼ canola oil
  • 1 tablespoon of cinnamon
  • 1 cup of wholemeal flour
  • ¼ cup of chopped walnuts
  • ¼ cup of grated carrot
  • 1 tablespoon baking powder
  • 1/3 cup of Greek yogurt without sugar
  • Sweetener without sugar to cook to taste

Preparation

Beat all the liquid ingredients in a bowl. Add the flour and the rest of the components until there is a homogeneous mass.

Pour into greased muffin molds and bake at medium heat, for 25 minutes or until fluffed.

Lunch: hummus with vegetables

Ingredients

  • 1 lemon
  • 1 clove garlic
  • Salt and pepper to taste
  • 1 cup cooked chickpeas
  • Carrots and cucumber on sticks

Preparation

Grind the chickpeas in the food processor together with the garlic and lemon juice, to form a perfectly integrated hummus.

Season with salt, pepper and if desired, cumin. Eat using vegetable sticks.

Dinner: whole-grain crackers with salmon mousse

Ingredients

  • 4 capers
  • 100 grams of smoked salmon
  • Low-sugar whole grain cookies
  • 4 tablespoons of low fat cream cheese

Preparation

Grind the salmon, cheese and capers in a food processor, until you get a dip. Serve with whole grain crackers.

Day 7

Breakfast: roasted nopales with turkey breast and cheese

Ingredients

  • 2 baby nopales
  • Salt and pepper to taste
  • 2 slices of panela cheese
  • 2 slices of turkey breast

Preparation

Wash the nopales well and put them to roast in a pan with little oil. When they are cooked on one side, turn over and place the ham and the panela cheese, while cooking the other front.

Lunch: avocado stuffed with tuna

Ingredients

  • 1 lemon
  • Salt and pepper
  • 1 large avocado
  • ½ cup of chopped olives
  • 100 grams of cooked tuna steak
  • 1 tablespoon low-fat mayonnaise

Preparation

Incorporate the tuna fillet into pieces with the mayonnaise and olives. Fill the avocados halved with this mixture.

Dinner: baked sweet potato with sour cream

Ingredients

  • Lemon
  • 2 scallions
  • 1 medium sweet potato
  • Salt and pepper to taste
  • ¼ cup of sour cream

Preparation

Wrap the sweet potato in aluminum foil and put it in the oven until smooth. Add the sour cream with chopped onion, a few drops of lemon, salt and pepper to taste and cover the sweet potato with this mixture.

With this 7-day food plan you can prepare very easy recipes, which will also be easy to take with you to the office or travel.

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