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7-Day Low-Carbohydrate Meal Plan Current evidence suggests that a low-carbohydrate diet can be safe and effective for people with diabetes. This dietary pattern can help with weight loss and blood sugar management. Keep in mind that a low-carbohydrate diet can also reduce the need for certain diabetes medications. People living with diabetes who want to follow a low carbohydrate diet should seek Recipes available on the Diabetes Canada website professional advice from their health-care provider to avoid any adverse are hyperlinked throughout the meal plan and listed effects such as hypoglycemia (low blood sugar) or an increased risk for DKA. at the end of the meal plan. This meal plan features healthy plant-based foods, low glycemic index carbohydrates and less than 130 grams carbohydrates per day. Where portion size is not specified, choose an amount that is right for you. If you need a snack between meal, choose low-carb snacks such as nuts, raw vegetables or plain Greek yogurt with a few berries. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 1 serving Soy 1 cup (250 mL) 1 serving Soy Avocado toast 1 serving Soy 1 cup (250 1 serving Crustless t s Protein Greek yogurt Protein 1 slices whole-grain Protein Smoothie mL) Greek Apple and Roasted a Smoothie or 1 cup (250 Smoothie or rye toast, 2 eggs, yogurt or 1 Fennel Quiche mL) poached or cup (250 mL) 1 cup (250 mL) akf unsweetened sunnyside up unsweetened unsweetened plant- e almond-based (cooked to your almond-based based beverage r yogurt with 1 liking), 1/2 small yogurt with 1 (example: soy or 0 g B (250 mL) cup avocado, mashed, cup (250 mL) sugar oat beverage) berries and salt and pepper to berries and sliced almonds taste sliced almonds 1 cup (250 mL) unsweetened plant- based beverage (example: soy or 0 g sugar oat beverage) 7-day Low-Carbohydrate Meal Plan Diabetes Canada 05-21 www.diabetes.ca Carbs (g) 28 21 28 15 28 21 20 Fibre (g) 7 12 7 2 7 8 4 Vegetable Green salad 1 cup (250 1 serving Spinach 1 serving 1 serving Green salad with h Frittata with tuna and mL) Cream of Salad Mexican Baked Farm-Fresh grilled chicken and nc 1 slice whole- ½ cup (125 Cauliflower 1 bun-less Eggs on Black Tofu Frittata ½ cup (125 mL) u grain bread mL) chickpeas Soup with cheeseburger Beans chickpeas L 1 cup (250 grilled 1 cup (250 mL) 1 cup (250 1 cup (250 mL) 1 cup (250 mL) chicken 1 cup (250 mL) unsweetened mL) unsweetened plant- mL) unsweetened breast unsweetened plant- plant-based unsweetened based beverage unsweetened plant-based 1 cup (250 based beverage beverage plant-based (example: soy or 0 g plant-based beverage mL) (example: soy or 0 g (example: soy or beverage sugar oat beverage) beverage (example: soy unsweetened sugar oat beverage) 0 g sugar oat (example: soy (example: or 0 g sugar plant-based beverage) or 0 g sugar soy or 0 g oat beverage) beverage oat beverage) sugar oat (example: beverage) soy or 0 g sugar oat beverage) Carbs (g) 15 15 15 15 19 18 15 Fibre (g) 2 9 1 2 2 2 9 Indonesian 1 serving roast 1 serving 1 serving Stir-Fried 1 serving beef or 1 serving 1 serving Oven- r Tofu Stew chicken grilled fish Eggplant with Miso pork meatballs Skillet Chicken Roasted Salmon nne with Spring 1 small baked fillet ½ cup (125 mL) ¾ cup (150 mL) Breasts with with Sriracha and i Vegetables potato With ½ cup cooked brown rice cooked pasta Tomatoes and Lime D ½ cup (125 (125 mL) Olives ½ cup (125 mL) mL) cooked Green beans cooked Green salad ½ cup (125 mashed sweet brown rice quinoa mL) cooked potato Green salad brown rice Green salad 7-day Low-Carbohydrate Meal Plan Diabetes Canada 05-21 www.diabetes.ca Carbs (g) 22 27 20 34 20 39 28 Fibre (g) 2 4 5 5 3 5 4 Recipes for this week: • Soy Protein Smoothie • Vegetable Frittata • Indonesian Tofu Stew with Spring Vegetables • Cream of Cauliflower Soup • Spinach Salad • Stir-Fried Eggplant with Miso • Mexican Baked Eggs on Black Beans • Farm-Fresh Tofu Frittata • Skillet Chicken Breasts with Tomatoes and Olives • Crustless Apple and Roasted Fennel Quiche • Oven-Roasted Salmon with Sriracha and Lime 7-day Low-Carbohydrate Meal Plan Diabetes Canada 05-21 www.diabetes.ca
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