This plan takes the confusion and stress out of meal planning (Image: Getty)
Millions of people in the UK have been diagnosed with type 2 diabetes. It is a condition that, if mismanaged, can lead to lifelong consequences.
Type 2 diabetes is typically spotted as high blood sugar levels caused by a lack of a hormone called insulin. Either your body isn’t making enough, or its insulin doesn’t work properly.
Diabetes can lead to its own set of complications. Many people who have the condition are at .
Most who live with the condition will need medication to help control their insulin levels if they can’t reverse the damage naturally. However, lifestyle and diet changes can help reduce blood sugar to a healthy level.
Diet plays a major role in staying healthy while managing the condition. Some evidence suggests that people who adopt a greatly reduce their risk of these complications.
The lifestyle is based on the traditional eating habits of people who live around the Mediterranean Sea, like Spain and Greece. In these countries, .
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Knowing where to start can be difficult so using the style of eating as inspiration. It includes three meals a day plus snacks and an evening dessert too.
Each day allows for 225ml of milk (semi-skimmed or whole). Specific recipes created by Diabetes UK will be linked where relevant…
Monday:
- Breakfast:
- Lunch:
- Dinner:
- Pudding:
- Snacks: Greek yogurt, a peach, a medium banana, 30g plain almonds, 40g carrot sticks and 30g houmous
Tuesday:
- Breakfast: 30g oat flakes with 125g Greek yogurt, 80g raspberries and 85g banana
- Lunch:
- Dinner:
- Pudding:
- Snacks: One apple and crunchy peanut butter, two oatcakes with cottage cheese and cucumber, one orange
Wednesday:
- Breakfast:
- Lunch: with salad
- Dinner:
- Pudding: One medium banana
- Snacks: Honeydew melon and Greek yogurt, plain almonds, oatcakes and houmous
Thursday:
- Breakfast: Two slices of medium granary toast with crunchy peanut butter, and a banana
- Lunch:
- Dinner:
- Pudding: made with calcium fortified soya milk
- Snacks: with Greek yogurt, 50g cottage cheese with 80g cherry tomatoes and 30g pumpkin seeds, one orange
Friday:
- Breakfast:
- Lunch: , paired with grilled chicken breast
- Dinner:
- Pudding:
- Snacks: One peach, Greek yogurt with plain almonds,
Saturday:
- Breakfast: Two poached eggs with rye bread and vegetable oil-based spread
- Lunch: with baby new potatoes and broccoli
- Dinner: and peas
- Pudding:
- Snacks: 80g raspberries with Greek yogurt, two oatcakes with cottage cheese and cucumber, plain almonds
Sunday:
- Breakfast: Oat flakes and Greek yogurt with raspberries and banana
- Lunch:
- Dinner: with
- Pudding: with Greek yogurt
- Snacks: Plain almonds, two satsumas, and a portion of