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One Week of Diabetes Defeating Menus

Monday
Breakfast Jumbo oats porridge sprinkled with cinnamon, 2 tsp ground flaxseed (linseed). Top with half a banana
Snack Ryvita or equivalent crispbread (eg the variety with oats and pumpkin seeds) and 1 piece of fruit
Lunch Soup with a wholemeal roll and mixed salad with low-fat dressing. Make sure the soup contains lots of pulses as well as vegetables - add half a tin of beans/lentils if necessary.
Snack 1 tub Alpro Vanilla Soya Dessert, 1 oatcake
Dinner Easy-Peasy Noodles with vegetables of your choice - eg, steamed broccoli, Brussels sprouts, celery sticks.
 

Tuesday

Breakfast Baked beans OR grilled tomatoes & mushrooms on wholemeal toast
Snack Home-made fruit smoothie with ½ tsp cinnamon (make at home and take to work) and 5 walnut halves.
Lunch Stuffed pitta with green salad, grated carrot and 2 tbsp reduced-fat hummus.
Snack Crostini or Krisprolls, 2 pieces topped with oil-free Roasted Red Peppers & oil-free Sundried Tomatoes
Dinner Cauldron Vegetable Roast with gravy, baked potato, steamed broccoli and carrots OR Granose Sunflower Seed, Lentil & Vegetable Roast Mix (7.7% fat).
 

Wednesday

Breakfast Unsweetened muesli (use a good brand such as Dorset Cereals or Rude Health that is free from added whey, honey etc) with soya milk, a sprinkling of cinnamon and 2 tsp ground flaxseed (linseed).
Snack Ryvita or equivalent with 1 tbsp reduced-fat hummus and 1 piece of fruit
Lunch Soup, green salad and brown rice salad or wholemeal bread. Make sure the soup contains lots of pulses as well as veggies - add half a tin of beans/lentils if necessary. See recipes for Lentil & Tomato Soup, Smoky Split Pea Soup or Spicy Tomato & Two-Potato Soup. Try adding a little cinnamon - it gives a lovely Middle Eastern flavour to tomato-based soups. A green salad might include: rocket, beansprouts and half a small avocado with low-fat dressing
Snack Raw veggie sticks - chunks of carrot, pepper, celery with a dollop of tomato salsa (fresh in a tub or from a jar)
Dinner Rice, Beans'n'Greens and Sweet Potato Cashew Cream Sauce - with a little cinnamon mixed in with the rice.
 

Thursday

Breakfast 2 Weetabix (or generic wheat biscuits) OR a serving of Nature's Path Mesa Sunrise Cereal OR a good quality unsweetened muesli (containing dried fruit and nuts). Serve with soya milk, a sprinkling of cinnamon, 2 tsp ground flaxseed (linseed) and half an apple, grated with skin
Snack Ryvita or equivalent with Black-eyed Bean Pate OR 2 tbsp reduced-fat hummus OR a small handful of dried apricots
Lunch Falafel salad with low-fat dressing (2 falafels per person), lots of chopped tomato, cucumber, lettuce and one wholemeal pitta.
Snack Banana - not overly ripe, 1 oatcake
Dinner Ready-made Veg Pot plus a large mixed salad and quinoa. OR Accelerated Aubergine & Chickpea Curry.
 

Friday

Breakfast Jumbo oats porridge with a sprinkling of cinnamon, walnuts and half a banana.
Snack Raw veggie sticks - 2 handfuls of carrot, celery, cucumber OR a piece of fruit
Lunch Smoky Bean & Garlic Paté Dip. Serve with an avocado & rocket roll - make the roll by mashing up half an avocado and spreading it on a wholemeal bread roll filled with a good handful of rocket.
Snack 1 tbsp toasted sunflower seeds and a small soya yoghurt with a dash of cinnamon.
Dinner Greek-style Butterbean & Tomato Stew with baked sweet potatoes and salad, sprinkle a little cinnamon in the stew for flavour and health benefits!
 

Saturday

Breakfast Wholemeal toast with 1 tbsp peanut butter and a smear of yeast extract or marmalade OR with grilled tomatoes & mushrooms
Snack Banana smoothie (rice or soya milk based), with a little cinnamon sprinkled in if you wish
Lunch Scrambled Tofu with tomato & basil on toast. Serve with vegetables or salad of your choice
Snack 2 pieces of Ryvita with 1 tbsp reduced fat hummus OR a small handful of dried apricots, dried prunes or dried apples
Dinner Speedy Gonzalez Chilli - try with a little cinnamon mixed in
 

Sunday

Breakfast Pancakes with blueberries and vegan yoghurt.
Snack 1 small apple with 1 tbsp seeds or nuts of your choice
Lunch Moroccan Quinoa Salad
Snack 1 banana and a handful of berries or nuts
Dinner Butternut Squash with Garlic-Thyme Aduki Beans & Roasted Red Pepper Sauce.


Note on fruit and vegetables
If not in season, they are best bought frozen as they retain more vitamins and are cheaper than fresh produce that may have been imported from far away and/or have been on the shelves for a week. A good way to add an extra boost to your breakfast is to buy a pack of frozen berries and add a handful to your morning cereal - they thaw very quickly.

Eat more vegetables than fruit, especially the dark green leafy variety and brassicas (Brussels sprouts, broccoli, cabbage, etc).

Most fruits and vegetables have a low GI and all of them are low in fat, so feel free to snack on them at any time (the only exception would be watermelon and pumpkin). Dried fruits vary but dried apricots, dried apples and dried prunes are always low GI.

Notes on bread
The best choice is wholemeal rye or pumpernickel bread. However, wholemeal pitta bread has only slightly higher GI and is perfect for quick lunches.

Pasta
It might sound surprising but pasta has a low GI so feel free to enjoy your favourite pasta dishes - with a few healthy tweaks! Wholemeal pasta is best, so give it a try or cook half white with half wholemeal. Check out some easy pasta dishes on our Extra! Extra! - Quick Fix Meals for Busy Times section. Or, to make a healthier Spaghetti Bolognese, use your usual recipe but replace oil with oil spray and swap the fatty meat with veggie mince and peas - both of which are available from good supermarkets.

 		  

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