Meal Plan suitable for people with Diabetes and those trying to lose weight

Most foods have an excellent traffic light system which makes it very easy to read the labels on the packaging. RED is high, AMBER is medium and GREEN is low in either
fat, sugar, carbohydrate, salt etc. Easy to see at a glance. Don’t look at the percentages, look at the grams per 100g. (Top row).

You are aiming for a FAT content which is lower than 10g (per 100g) – ideally under 3g is very good. (so this label says 2.8g which is ideal)

And a SUGAR content of less than 6g (per 100g) – ideally under 2g is the best. (this label says 1.7g which is ideal)

Once you know what you are looking for – it becomes easy to spot what is good and what is too high in fat and sugar.

Cooking from scratch is always the best option for healthy eating because you know what you put into the food yourself and you can choose the best product to put in the
recipe, HOWEVER, if you are unable to cook from scratch for whatever reason the most appropriate “ready meals” which are ideal for people with Diabetes or people trying
to lose weight, are “Slimming world” ready meals. They are far lower in sugars and fats than any of the other ranges. These seem to be only available in ICELAND.
Recommended BREAKFAST OPTIONS
 2 Ready made Poached egg, bacon,
Banana on 2 slices of pancakes filled with
Porridge sachet with Low fat Yoghurt and Weetabix with low fat Paoched eggs on tomato and
toast using fruit and low fat
low fat milk (and cereal (shreddies, milk (and fruit) crumpets mushrooms on a
wholemeal Bread yoghurt
banana or any fruit) weetabix or toasted crumpet
and low fat spread
porridge oats) mixed
with fruit or
or or or
or or or
MID MORNING
SNACKS
All fruit is great for a
snack – for Grapes ,
only a handful
though per day.

LUNCH OPTIONS

Low fat low sugar Cooked chicken or Beans on Toast (with 2 Boiled eggs or Tuna “Light lunches” Ready Baked Jacket Low fat yoghurt or
Soup, with 1 slice prawns in 1 Tortilla tiny sprinkle of cheese) scambled eggs or LIDL or Morrisons potatoes with low fat small bowl of tinned
wholemeal bread wrap with salad and omelette on toast with salad cheese fruit for dessert
(recommend light mayonnaise (fruit must be in it’s
Slimming world soups own juice not in syrup)
or look at labels) or
or or or or Plus….

AFTERNOON SNACKS (not every day for those with Diabetes – just sometimes)
2 Fruit shortcake 2 Rich tea biscuits 1 crumpet 1 pancake 2 Gingernut biscuits 1 Jaffa cake Once a week treat – a
biscuits (38 calories per (89 calories each) (70 calories each) (46 calories each) (45 calories each) fruit scone
(38 calories per biscuit) with low fat spread and with low fat spread (126 calories each
biscuit) a scrape of jam and a scrape of jam before low fat spread)
or or or or or or
DINNER OPTIONS

Slimming World Meatballs and pasta Cottage Pie Beef and pork Chicken Saag Beef quarter Roast Dinner
Ready meals e.g meatballs pounders
Chicken and Chorizo
Sausage Paella
or or or or or or

Ready meals e.g Chicken fajita stir fry Salmon broccoli and
“Meals in a bag” pea risotto
Chicken and prawn
paella
MORE DINNER OPTIONS
Fish e.g Ocean Pie Tuna steaks Cod fillet with Yellow-fin Sole Sea salt and Cracked Cod Fishcakes
Salmon Fillet with tomato and herb fillets Pepper Basa fillets
garlic and herb butter butter with potatoes
with potatoes and and veg
veg

Or meat Pork Chops Sherherd’s Pie This type of pizza Beef and Yorkshire Gammon Steaks Roast Chicken joint
e.g Roasted chicken only – look at the pudding
or or or labels -low fat, low
sugar or or
or
WITH A CHOICE OF CARBOHYDRATES –(small portions)

Baked Potatoes Oven chips Rice Boiled or mashed Couscous Noodles Pasta
Potatoes
Dried 60g Dried 40g Dried 40g
1 potato 100g Dried 60g Once cooked 150g Already Cooked Already Cooked 150g Already Cooked 150g
Already Cooked 150g 150g

PLUS VEGETABLES– fresh or frozen (large portion)

Mixed vegetables Salad Sliced mixed peppers Broccholi and Sweet corn Mediterranean Country vegetable mix
boiled or roasted cauliflower mix Vegetables
DESSERT OPTIONS

Fresh or tinned fruit

Strawberries and Raspberries (or any Sugar free Jelly – Bananas and Fruit Kebabs – very Find sugar free dessert
cherries (or any berries) layered with either the pot or oranges – a nice tasty recipes on-line or in a
fruit) with low fat crushed ginger nuts Make up with fruit combination book. Try out some
yoghurt/ fat free biscuits and low fat inside recipes.
greek yoghurts fromage frais
ONCE-A-WEEK TREATS – choose from one of the following :

Once a week treat - Once a week treat - Once a week treat – 1 Once a week treat –
Frozen apples or any Frozen rhubarb small slice Vienetta 1 ice lolly
fruit baked in a filo baked in small dish
pastry parcel with with sweetener,
sweetener and flour and oats
cinnamon mixture to top as a
crumble

EVENING SNACK
OPTIONS

1 packet of skips 4 seafood sticks or Sliced vegetables with 1 packet of 6 ( 77 Thin spreading of Pickled beetroot Pickled onions
(89 calories per 3 Prawn flavour tails Philadelphia lite or low calories for 6 toasts) Philadelphia (50g = 100g=22calories 100g = 23calories
packet) (16 calories per fat dip with Philadelphia lite 55 calories)
seafood stick) Veg doesn’t count cheese and cherry
Only count the dips and tomatoes or pickles
cheese or

Babybel cheese = 10 Hazelnuts – Corn-on-the-cob = 106 Olives Cherry Tomatoes 1 Cup –a- soup Quavers – 1 packet
60 cals 10 g = 62 calories calories 50g = 55 calories 100g=18 calories (131 calories each) (88 calories)
Babybel light = 43
or
or
DRINKS
Water or No added sugar Juice or
herbal tea’s with no milk and
sugar or black tea or coffee,
are by far the best drinks to have.
Rum and Coke = 7
Tea with low fat milk and
sweetener if required.
Peppermint or fruit teas
even better as taken without
milk
Vodka and Cranberry = 7 1/2
People with Diabetes should
NEVER EVER drink Lucozade or
non -diet Fizzy drinks, unless
they are having a Hypo (very
low in sugar - under 3 on their
glucose monitor)
1 small bottle of Lucozade has
This usually only happens to
15 spoonfuls of sugar Ribena ready to drink has 12
people with Type 1 Diabetes,
spoonfuls of sugar
or people who need Insulin,
VERY RARELY does it happen to
those with Type 2 Diabetes.
Beware fresh fruit juices.
Although fruit is good for
people with diabetes, when it
is turned into juice it has a
different effect and is high in
sugar Can of non-diet Coke = 7
Glass of fresh orange = 5 spoonfuls of sugar
spoonfuls of sugar, bottle =12
Gin and Tonic or any spirit and
diet mixer = 4
Watch out for flavoured water –
this has 3 spoonfuls of sugar in it!