Low-sugar foods meal plan
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.
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.
| 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 • Fabulous French tuna sandwich – 1 serving • 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 |
| 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 • Mixed greens with maple vinaigrette – 1 serving • 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 |
| 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 • Couscous with stir-fried vegetables and basil – 1 serving • 1 apple |
| Evening Snack • 20 unsalted almonds, handful • 6 vegetable crackers |
| Total calories/day 1,500 kcal |
| 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 |
| 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 Greek burger • 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 |
| 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 |
| Breakfast • 1/2 cup (125 mL) cereal • 1 cup (250 mL) skim milk • 1 banana • Tea or coffee |
| Lunch • Smoked salmon-and-asparagus egg bake – 1 serving • 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 • Easy 'n' updated pot roast – 1 serving • 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 |
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