Low-sugar foods meal plan

Change those dietary bad habits for good with our latest dietitian-designed menu of low-sugar foods

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Woman eating healthy low-sugar yogurt

An astonishing two million Canadians over age 40 have been diagnosed with type 2 diabetes, and an estimated 600,000 may have it without even knowing. Following a healthy eating plan that includes cutting down on excess sugar and exercising daily for at least 30 minutes can help prevent diabetes later in life. Being overweight is also highly correlated to developing diabetes, so it’s important to maintain your ideal body mass (discover yours using our Body Mass Index (BMI) calculator).

This low-sugar meal plan is designed to cut down on the excess sugar in your diet. The menu and its recipes are intended for healthy living, not to replace a medical program. Please see your physician or health-care provider if you suspect you have diabetes. You can also contact the Canadian Diabetes Association for more information.

It is best to drink water when following this meal plan. Artificial sweeteners can be used in coffee, teas and most desserts. If you drink alcohol, a moderate intake is recommended – one to two drinks a day. And never on an empty stomach or if you are pregnant or breastfeeding.

How to use our meal plan
• Use the drop-down menu below to get your daily menu.
• Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast
• 1/2 cup (125 mL) whole-grain cereal
• 1 cup (250 mL) skim milk
• 1 slice toast, whole wheat or multi-grain
• 1 tbsp (15 mL) peanut butter
• 1 orange
• Tea or coffee
Lunch
• 10 small carrot sticks
• 1/2 cup (125 mL) fruit yogurt
Dinner
• 1 cup (250 mL) brown rice
• 1 cup (250 mL) steamed broccoli
Basil chicken – 1 serving
• 1/2 cup (125 mL) blueberries
Evening Snack
• 1 oz (30 g) low-fat cheese
• 6 soda crackers

Total calories/day 1,600 kcal
Total carbs/day 155 g

Tuesday
Breakfast
• 2/3 cup (175 mL) oatmeal
• 1 cup (250 mL) skim milk
• 1/3 cup (75 g) unsalted sunflower seeds
• 1/2 grapefruit
• Tea or coffee
Lunch
• 1 sandwich made with 2 slices whole-grain bread, 2 slices deli-style chicken, 1 tsp (5 mL) margarine or mayonnaise
• 1 peach
Dinner
Pork ‘n’ bean chili – 1 serving (save extra portion for Wednesday’s lunch)
• 1 whole-grain dinner roll
• 1/4 cantaloupe
Evening Snack
• 1/2 cup (125 mL) fruit yogurt
• 2 Melba toasts

Total calories/day 1,525 kcal
Total carbs/day 160 g

Wednesday
Breakfast
• 1/2 whole-grain bagel
• 1 tbsp (15 mL) peanut butter
• 1 cup (250 mL) skim milk
• 1/2 cup (125 mL) strawberries
• Tea or coffee
Lunch
• Pork ‘n’ bean chili – 1 serving (leftovers from Tuesday’s dinner)
• 10 celery sticks
• 1 tangerine
• 1/2 cup (125 mL) fruit yogurt
Dinner
Cajun catfish fillet – 1 serving
• 1 apple
Evening Snack
• 20 unsalted almonds, handful
• 6 vegetable crackers

Total calories/day 1,500 kcal
Total carbs/day 170 g

Thursday
Breakfast
• 2 slices whole-grain toast
• 1 tbsp (15 mL) almond butter
• 1 tsp (5 mL) jam
• 1 cup (250 mL) skim milk
• 1 tangerine
• Tea or coffee
Lunch
• 10 slices sweet red or yellow bell pepperss
• 1/2 cup (125 mL) fruit yogurt
Dinner
Ginger-lime chicken – 1 serving
• 1 cup (250 mL) steamed green beans
• 1 baked potato with 1 tsp (5 mL) margarine or butter
• 4 slices of honeydew melon
Evening Snack
• 15 walnuts
• 2 plain digestive cookies

Total calories/day 1,600 kcal
Total carbs/day 150 g

Friday
Breakfast
• 1 whole-grain cereal bar
• 1 cup (250 mL) skim milk
• 1 orange
• Tea or coffee
Lunch
• 1 whole wheat pita sandwich with 2 oz canned tuna, 1/3 cup (75 mL) chopped green onions, 1/3 cup (75 mL) chopped celery, 1/3 cup (75 mL) shredded cheddar cheese
• 1 kiwi
• 1/2 cup (125 mL) fruit yogurt
Dinner
Strawberry-spinach salad – 1 serving
• 1 whole wheat hamburger bun, lettuce, tomato slices, mustard, ketchup to taste
• 1 slice watermelon
Evening Snack
• 1/2 cup (125 mL) skim milk
• 1 small oatmeal cookie

Total calories/day 1,550 kcal
Total carbs/day 168 g

Saturday
Breakfast
• 1 English muffin, toasted, with 1 tsp (5 mL) margarine or butter
• 1 egg
• 1 slice of ham
• 1 cup (250 mL) skim milk
• 1 orange
• Tea or coffee
Lunch
Black bean and corn salad – 1 serving
• 1 apple
• 1/2 cup (125 mL) fruit yogurt
Dinner
• Tossed spring mix salad with balsamic dressing
Dilled salmon stroganoff – 1 serving
• 1 cup (250 mL) basmati rice
Evening Snack
• 1/2 cup (125 mL) sugar-free sorbet
• 3 wafers, any flavour

Total calories/day 1,500 kcal
Total carbs/day 165 g

Sunday
Breakfast
• 1/2 cup (125 mL) cereal
• 1 cup (250 mL) skim milk
• 1 banana
• Tea or coffee
Lunch
• Tossed spring mix salad with balsamic dressing
• 1 slice toast, whole-grain
• 1 orange
Dinner
• Caesar salad with 2 romaine lettuce leaves, 1/2 cup (125 mL) croutons, juice from 1 lemon, 1 tbsp (15 mL) real bacon bits, 1 tbsp (15 mL) calorie-wise Caesar dressing
• 1 cup (250 mL) mashed potatoes
Evening Snack
• 1 cup (250 mL) skim milk
Summer berry flan – 1 serving

Total calories/day 1,550 kcal
Total carbs/day 165 g

Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu

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