If you have been diagnosed with prediabetes, you may be wondering if there is a special diet that you should follow. People with prediabetes don’t need any special foods different from anyone else. The most important thing you can do is eat healthy foods and plan your weekly meals accordingly. Read on to receive a 7-day menu plan, listed by day of the week and specific meal, to get you started. For your future reference you may download the full weekly plan here!
7-day prediabetes menu plan
Monday
Breakfast:
- Whole grain toast (2 slices)
- Avocado (½ small) and eggs (2 large)
- 1 cup strawberries
- 1 cup milk (1%–2%)/unsweetened soymilk
Net carbs: 45 g; fibre: 14.5 g; protein: 30 g
Lunch:
- 2 cups barley & lentil salad with kale, apples, almonds, & feta
- 3 oz grilled shrimp
Net carbs: 32 g; fibre: 10 g; protein: 29 g
Dinner:
- 3 oz Asian pork tenderloin
- 1 corn on the cob
- ½ cup peas and ½ cup carrots
- 1 cup cantaloupe
Net carbs: 46 g; fibre: 12 g; protein: 24 g
Snack:
- 4–6 whole grain crackers
- 1 oz cheddar cheese
Net carbs: 17 g; fibre: 4 g; protein: 10 g
Daily total – Net carbs: 140 g; fibre: 40.5 g; protein: 93 g
Tuesday
Breakfast:
- Overnight oats (1/3 cup oats) with 1 tbsp chia seeds, 1 tbsp ground flax seeds
- ½ cup stewed apples, ¼ cup toasted walnuts
- ½ cup 2% Greek yogurt
Net carbs: 46 g; fibre: 15.5 g; protein: 36 g
Lunch:
- Tofu vegetable stir-fry (broccoli, carrots, snap peas, bok choy)
- ¾ cup cooked brown rice
Net carbs: 56 g; fibre: 8 g; protein: 21.5 g
Dinner:
- Baked pesto tilapia (onions, tomatoes, parmesan)
- Roasted vegetable quinoa (zucchini, eggplant, tomatoes, basil, mint, feta cheese)
Net carbs: 15 g; fibre: 7 g; protein: 25 g
Snack:
- 1/3 cup mixed nuts with dried fruit
Net carbs: 11 g; fibre: 3 g; protein: 11 g
Daily total – Net carbs: 128 g; fibre: 33.5 g; protein: 93.5 g
Wednesday
Breakfast:
- Quinoa blueberry breakfast bars
- 1 tbsp natural peanut butter
- 1 small pear
Net carbs: 46 g; fibre: 11 g; protein: 10 g
Lunch:
- Tuna (light – Skipjack, ½ can) salad sandwich (dill pickles, celery, Greek yogurt, mayonnaise)
- Whole grain bread (2 slices), tomatoes, greens (lettuce/spinach)
- ½ small avocado
- 1 cup cherries
Net carbs: 38 g; fibre: 14 g; protein: 27 g
Dinner:
- Lentil shepherd’s pie (celery, mushroom, red lentils, canned tomatoes) with mashed sweet potatoes
- Mixed green salad (tomatoes, carrot, onion, sunflower seeds + lemon vinaigrette)
Net carbs: 48 g; fibre: 12 g; protein: 15 g
Snack:
- ½ cup roasted shelled edamame
- Net carbs: 5 g; fibre: 6 g; protein: 12 g
Daily total – Net carbs: 137 g; fibre: 43 g; protein: 64 g
Thursday
Breakfast:
- Breakfast quesadilla (whole grain tortilla, eggs, white beans, spinach and cheese)
- 10-inch whole grain tortilla
- 1 cup honeydew melon
Net carbs: 50 g; fibre: 10.5 g; protein: 26 g
Lunch:
- 2 cups spaghetti squash
- 3 oz turkey meatball marinara sauce (onion, garlic, parsley)
Net carbs: 32 g; fibre: 8 g; protein: 23 g
Dinner:
- Thai coconut soup (cauliflower, mushrooms, onion)
- ½ cup roasted chickpeas
- 1 slice whole grain bread
- 1 oz cheese
Net carbs: 42 g; fibre: 11 g; protein: 22 g
Snack:
- ½ cup 2% cottage cheese
- 1 cup orange slices
Net carbs: 19 g; fibre: 3 g; protein: 13.5 g
Daily total – Net carbs: 143 g; fibre: 32.5 g; protein: 88.5 g
Friday
Breakfast:
- Banana oatmeal blender pancakes (3)
Net carbs: 45 g; fibre: 7.5 g; protein: 12 g
Lunch:
- Baked falafel patties (2)
- Tabbouleh (parsley, cucumber, tomato, green onion, bulgur)
- Hummus
Net carbs: 39 g; fibre: 14.5 g; protein: 15 g
Dinner:
- 3oz extra lean beef kebab
- ¼ cup tzatziki
- ¾ cup bulgur pilaf
- Spinach salad (cucumber, apple, oranges, almonds) and balsamic vinaigrette
Net carbs: 41 g; fibre: 11 g; protein: 35 g
Snack:
- ½ cup cucumbers
- 2 tbsp jalapeno Greek yogurt dip
- 1 cup milk (1%–2%)/unsweetened soymilk
Net carbs: 18 g; fibre: 0.5 g; protein: 10 g
Daily total – Net carbs: 143 g; fibre: 33.5 g; protein: 72 g
Saturday
Breakfast:
- Yogurt parfait (3/4 cup Greek yogurt, ½ mango, homemade granola, 1 tbsp chia seeds)
Net carbs: 45 g; fibre: 8 g; protein: 16 g
Lunch:
- Alfredo broccoli shrimp pasta (1 cup cooked whole grain pasta)
- ½ cup Greek yogurt Alfredo sauce
- 1 cup broccoli
- 3 oz shrimp
Net carbs: 50 g; fibre: 9 g; protein: 20 g
Dinner:
- Tofu cabbage tacos (150 g crumbled tofu, cabbage, carrot, bell pepper + taco spice)
- Salsa (avocado, tomato, onion, garlic, jalapeno)
- Corn tortilla (3 5″ tortillas)
Net carbs: 34 g; fibre: 16 g; protein: 15 g
Snack:
- Chia seed pudding (½ cup milk/soymilk and 1 tbsp nuts, 2 tbsp chia)
Net carbs: 13 g; fibre: 8 g; protein: 12 g
Daily total – Net carbs: 142 g; fibre: 41 g; protein: 80 g
Sunday
Breakfast:
- Savoury steel-cut oatmeal (1/4 cup oats) with flaxseed (1 tbsp)
- 1 cup milk (1%–2%)/unsweetened soymilk
- Sautéed kale and mushroom
- 1 large egg
Net carbs: 25 g; fibre: 8 g; protein: 24 g
Lunch:
- Open-faced smashed chickpea sandwich (3/4 cup chickpeas, onions, mayo, Greek yogurt)
- 1 slice whole grain bread
Net carbs: 56 g; fibre: 16 g; protein: 20 g
Dinner:
- 3 oz roast chicken
- 2 cups roasted carrots, Brussel sprouts, fennel
- 1 medium roasted potato
Net carbs: 50 g; fibre: 18 g; protein: 25.5 g
Snack:
- 1 cup mixed berries (fresh/frozen)
- ½ cup plain 0–2% Greek yogurt
- ¼ cup dry roasted almonds
Net carbs: 16 g; fibre: 8 g; protein: 13 g
Daily total – Net carbs: 147 g; fibre: 49 g; protein: 82.5 g
Check out our diabetes-friendly recipes here.
