Contents
- Use olive oil for dressing and cooking.
- Walk every day for at least 1 hour.
- Carbohydrate servings should be supervised by your doctor.
- Check out what carbohydrate portions should be for diabetes.
How many servings should each meal have?
BREAKFAST
- 2 servings of bread
- 1 serving of dairy products
- 1 serving of fruit
LUNCH
- 4 servings of cereal or legumes
- Protein intake
- Vegetables
- Fruit or dairy
SNACK
- 1 serving of carbohydrates
DINNER
- Serving of vegetables with carbohydrates
- Serving of protein
- Fruit
MID-NIGHT SNACK
Same as snack
EXAMPLE OF WEEKLY MENUS FOR DIABETES
(Follow the links to see how to prepare the specific recipes)
Monday:
BREAKFAST
LUNCH
- Chickpeas with spinach
- Baked mackerel
- Rocket salad (optional)
- Yogurt
SNACK
- Infusion
- 2 whole wheat bread biscuits with quince jam
DINNER
MID-NIGHT SNACK
- Infusion
- A yogurt with 5 almonds
Tuesday:
BREAKFAST
- Infusion
- 2 yogurts with strawberries and a portion of oat flakes (soaked the night before)
LUNCH
- Green beans with boiled carrots
- Grilled chicken
- Tomato salad (optional)
- A slice of watermelon
SNACK
- Infusion
- 75g. fresh cheese with walnuts
DINNER
- Cream of zucchini
- Sea bass medallions with chopped almonds
- Apricot
MID-NIGHT SNACK
- Infusion
- 1 fig
Wednesday:
BREAKFAST
- Infusion
- 40g of whole wheat bread with tomato and slices of cheese
- Kiwi
LUNCH
SNACK
- Infusion
- 1 yogurt with two strawberries and 4 walnuts
DINNER
- Escalivada with a spoonful of cooked chickpeas
- Grilled fish
- Baked apple
MID-NIGHT SNACK
- Infusion
- 100ml of milk
Thursday:
BREAKFAST
LUNCH
- Buckwheat and broccoli salad
- Grilled sardines
- A slice of pineapple
SNACK
- Infusion
- 2 wholemeal biscuits with 30g of fresh cheese and oil
DINNER
- Andalusian gazpacho with 10g of wholemeal bread
- Omelette
- Yogurt
MID-NIGHT SNACK
- Infusion
- A yogurt with 2 walnuts
Friday:
BREAKFAST
- Carrot and apple smoothie (it is preferable add two tablespoons of pulp)
- 2 whole wheat biscuits and slices of cheese
LUNCH
- Serving of peas with rice and artichokes
- Fish in papillote
- Endive salad (optional)
- Postre de músico (musician’s dessert)
SNACK
- Infusion
- 1 yogurt with 2 dried figs
DINNER
- Garlic soup
- Asparagus omelette
- Yogurt with three strawberries
MID-NIGHT SNACK
- Infusion
- A yogurt with 4 strawberries
*Essential information for people with diabetes:
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
