Should people with diabetes follow a high-fibre diet? Incorporating fibre into your meal plan is a good idea, as it can help regulate your blood sugar levels and make you feel fuller longer after a meal. It can also lower your risk of heart disease and other chronic conditions. Read on to learn about healthy meal choices you can make with a weekly high-fibre menu plan and find a printable version at the end of this article.
Your weekly high-fibre meal plan
Monday
Breakfast:
Overnight oats (1/3 cup) with chia seeds (1 tbsp), flax seeds (1 tbsp)
1 cup fresh/frozen mixed berries
½ cup 2% plain Greek yogurt
Net carbs: 30 g; fibre: 14 g; protein: 21 g
Lunch:
Tuna white bean Greek salad (romaine, cucumber, tomato, red onion, olives, feta, canned white beans, Greek dressing)
Net carbs: 30 g; fibre: 9 g; protein: 36 g
Dinner:
Black bean portobello mushroom burgers
Whole grain burger bun or wrap (10 inch)
Mixed green salad (tomatoes, carrot, onion, sunflower seeds + lemon vinaigrette)
Net carbs: 46 g; fibre: 17 g; protein: 20 g
Snack:
1 cup diced cantaloupe
¼ cup roasted almonds
Net carbs: 16 g; fibre: 5 g; protein: 7 g
Daily total – Net carbs: 122 g; fibre: 45 g; protein: 84 g
Tuesday
Breakfast:
Whole grain toast (2 slices)
Avocado (½ small) and egg (2 large)
1 cup milk (1%–2%)/unsweetened soy milk
1 cup pineapple
Net carbs: 46 g; fibre: 12 g; protein: 20 g
Lunch:
2 cups Lentil salad (arugula, green lentils, tomatoes, cucumber, onion, feta, herbs)
Lemon vinaigrette
Net carbs: 28 g; fibre: 22 g; protein: 20 g
Dinner:
Baked lemon garlic salmon
Roasted sweet potato (1 medium)
2 cups steamed vegetables (broccoli/cauliflower)
Net carbs: 32 g; fibre: 11 g; protein: 22 g
Snack:
1 cup strawberries
Dark chocolate (1 square)
Net carbs: 13 g; fibre: 4 g; protein: 0 g
Daily total – Net carbs: 119 g; fibre: 49 g; protein: 72 g
Wednesday
Breakfast:
Southwest tofu (150 g) scramble (onion, bell peppers, kale)
2 oz cheese
1 whole grain English muffin
1 cup milk (1%–2%)/soymilk
Net carbs: 38 g; fibre: 6 g; protein: 43 g
Lunch:
Chicken cobb salad with corn (lettuce, tomato, boiled eggs, corn, avocado, no bacon)
1 small apple
Net carbs: 34 g; fibre: 20.5 g; protein: 29 g
Dinner:
Mexican style butternut squash soup with black bean and bell peppers
Net carbs: 46 g; fibre: 18 g; protein: 14 g
Snack
Small banana
1 tbsp natural peanut butter
Net carbs: 26 g; fibre: 3.5 g; protein: 4 g
Daily total – Net carbs: 144 g; fibre: 38 g; protein: 90 g
Thursday
Breakfast:
Blender oatmeal yogurt pancakes (3 pancakes)
1 clementine
Net carbs: 40 g; fibre: 7.5 g; protein: 15 g
Lunch:
¾ cup cooked brown rice
½ cup dahl (lentil curry)
Roasted eggplant curry
Net carbs: 66 g; fibre: 15 g; protein: 11.5 g
Dinner:
Cheesy stuffed bell peppers (extra lean ground beef, onions, celery, black beans, corn, brown rice, cheese)
½ cup peas & ½ cup carrots
Net carbs: 34 g; fibre: 16 g; protein: 32 g
Snack:
Chia seed pudding (milk, berries and nuts)
Net carbs: 13 g; fibre: 8 g; protein: 12 g
Daily total – Net carbs: 153 g; fibre: 46.5 g; protein: 70.5 g
Friday
Breakfast:
Apple flax breakfast squares (applesauce, apples, eggs, flaxseed, walnuts)
1 cup milk (1%–2%)/soy milk
Net carbs: 16 g; fibre: 9 g; protein: 18 g
Lunch:
Sesame peanut soba noodles (tempeh, bell pepper, cabbage, cilantro)
Net carbs: 37 g; fibre: 7 g; protein: 28 g
Dinner:
Extra lean ground turkey chili (onion, celery, tomatoes, kidney beans, corn, bell pepper)
½ small avocado
Low fat cornbread
Net carbs: 56 g; fibre: 26 g; protein: 41 g
Snack:
3 cups popcorn
Net carbs: 12 g; fibre: 3 g; protein: 3 g
Daily total – Net carbs: 121 g; fibre: 45 g; protein: 90 g
Saturday
Breakfast:
Yogurt parfait (3/4 cup Greek yogurt, ½ mango, home- made granola, 1 tbsp chia seeds)
Net carbs: 45 g; fibre: 8 g; protein: 16 g
Lunch:
Baked elephant beans (onion, tomato sauce, carrots, celery, lima beans)
Net carbs: 32 g; fibre: 11 g; protein: 15.5 g
Dinner:
3 oz pork chop
2 cups roasted Brussel sprouts
1 cup roasted parsnips
Net carbs: 35 g; fibre: 17 g; protein: 31 g
Snack:
½ cup bell peppers
½ cup carrots
2 tbsp hummus
Net carbs: 10.5 g; fibre: 5.5 g; protein: 2.5 g
Daily total – Net carbs: 122.5 g; fibre: 41.5 g; protein: 65 g
Sunday
Breakfast:
Breakfast casserole (eggs, cheese, spinach, bell pepper, green onion)
Hash browns (from 1 medium potato)
½ cup raspberries
Net carbs: 45.5 g; fibre: 10 g; protein: 17.5 g
Lunch:
Vegetable minestrone soup (carrots, onion, celery, green beans, tomatoes, red kidney beans)
Net carbs: 35 g; fibre: 10 g; protein: 10 g
Dinner:
Chickpea pasta (100 g/3.5 oz cooked)
Kale and herb pesto (basil, parsley, garlic, lemon, walnut)
Roasted vegetables (zucchini, bell peppers, red onion)
3 oz shredded rotisserie chicken
Net carbs: 61 g; fibre: 16 g; protein: 47 g
Snack:
1 kiwi
1 cup edamame (with shell)
Net carbs: 12 g; fibre: 6 g; protein: 8 g
Daily total – Net carbs: 153.5 g; fibre: 42 g; protein: 82.5 g
Fibre can play an important role in managing type 2 diabetes by promoting healthy blood sugar levels. Getting enough fibre may also lower your risk of other chronic conditions, including heart disease.
Click here to access a printable version of the high-fibre menu plan described in this article.
Check out our diabetes-friendly recipes here.
