If you have been told you are a “borderline” diabetic or you just know the type 2 diabetes runs in the family and want to be prepared, you might have wondered what you should eat. It can be really overwhelming.
Doctors might say, “Eat healthy!” But what does that even mean? Cut out all carbs? Never have dessert again? Live on salad?
That’s not realistic. Most people will not do that forever.
So here’s an unpretentious meal plan idea for you that you might find helpful. Nothing fancy. No weird ingredients. No counting every calorie. Regular old food you’d buy at a store?
Here’s what I would say to a friend who asked “How should I eat so I don’t get type 2 diabetes?”
The Goal: Keep Your Blood Sugar Steady
That’s really the big idea. You don’t want blood sugar to spike extremely high and then crash back down.
When blood sugar gets too high, though, your body needs to pump out more insulin. Your body becomes less responsive to insulin over time. That’s when type 2 diabetes occurs.
So your meals should aim to:
- Add healthy carbs, not sugar bombs.
- Compensate that with some fiber to slow everything down.
- Add protein and fat to help you feel full.
- Be a reasonable size (no monster portions).
Breakfast Ideas
Not that you have to go without breakfast or eat something boring. Just make sure it’s balanced.
Option 1: Greek yogurt with berries and a tiny sprinkle of walnuts.
- Slice up your favorite in-season berries and plop those babies right on top of some Greek yogurt. The yogurt’s protein will keep you full.
- Berries also bring fiber and a bit of sweetness to the equation.
- Nuts have healthy fat.
Option 2: Scrambled eggs, fresh spinach and whole-wheat toast.
- Eggs for protein.
- Spinach for fiber and vitamins.
- Whole grain toast versus white.
Option 3: Oatmeal (plain) with milk – The simple oats cooked in milk.
- Add half a banana and a little bit of cinnamon.
- Skip the brown sugar.
Morning Snack (If You’re Hungry)
Don’t force yourself to snack. But if you do get hungry, have something small and balanced.
- Apple slices with peanut butter.
- Handful of almonds.
- Carrot sticks with hummus.
It’s not about needing to stop at the vending machine for chips or a candy bar.
Lunch Ideas
Make it something you can actually get full on, so you don’t end up famished by 3 p.m.
Option 1: Big ol’ salad with grilled chicken.
- Lots of veggies (lettuce, peppers, tomatoes, cucumbers).
- Olive oil and vinegar dressing.
- A bit of feta if you like.
Option 2: Turkey and veggie wrap.
- Whole wheat turkey breast wrap.
- Lettuce, tomato, shredded carrots.
- Mustard or hummus instead of mayo.
Option 3: Brown rice bowl.
- Brown rice, black beans, roasted veggies, a little avocado.
- Add salsa for flavor.
Afternoon Snack (Optional)
This is usually when people crash. It’s better to have something planned than hit the cookie jar.
- A boiled egg.
- A small orange.
- Handful of sunflower seeds.
- Low-fat string cheese.
Dinner Ideas
Same rules apply: Carbs + protein + veggies + healthy fat.
Option 1: Baked salmon, roasted sweet potatoes, steamed broccoli.
- Salmon is full of the healthy fat that makes us less so.
- Sweet potato gives steady carbs.
Option 2: Chicken or Tofu Stir Fry.
- Do add lots of veggies (broccoli, peppers, carrots).
- Serve over a small scoop of brown rice or quinoa, if desired.
Option 3: Turkey chili.
- Trim turkey, kidney beans, tomatoes, peppers.
- Lots of spice but be weary of the salt.
Drinks
This one’s huge. And, not enough people are willing to remember drinks have sugar.
- Water is best.
- Unsweetened iced tea or coffee is OK.
- Sparkling water with lemon or lime.
- You’ll want to steer clear of soda, sugary iced tea, energy drinks, etc.
To the extent that you want juice, keep it modest. Like 4 oz, not a giant glass.
Dessert
Yes, there’s still room for dessert. Just keep it under control.
- Fresh fruit.
- A few squares of dark chocolate.
- Plain Greek yogurt with cinnamon and berries.
Just don’t eat a giant slice of cake every night. But you don’t have to abandon treats completely.
A Few More Real Tips
- Don’t skip meals. It can also backfire and cause you to overeat at your next opportunity.
- Plan ahead. Make a shopping list. It’s easier to eat well with the right stuff in your kitchen.
- Portion sizes matter. If you eat a mountain of it, even health food can pose problems.
- Move a little. Even a 15-minute post-dinner stroll is beneficial.
Eating Out?
You needn’t steer clear of restaurants.
- Choose grilled over fried.
- Request sauces and dressings on the side.
- Skip the endless bread basket.
- Watch the drinks. Soda adds up fast.
- Be sure to request leftovers to go home with you.
Why This Works
You’re not going on some crash diet. You’re just eating more good food more of the time.
- You avoid big sugar spikes.
- Your body uses insulin better.
- You are more full and satiated.
- You maintain your weight without deprivation.
It’s normal food. Stuff that you’d actually want to eat.
Final Words
Listen, preventing type 2 diabetes doesn’t mean eating “perfect” meals all day every day. Nobody does that.
It’s about making wiser choices most of the time. Eating balanced meals. Watching the sugary drinks. Moving your body a bit.
If you’re not sure where to start, pick one meal and make it more delicious. Swap out the soda for water. Add some veggies. Eat a real breakfast. Small changes add up. And if you need it, seek guidance from a doctor or a dietitian. They can help you figure out what feels right for you.
Bottom line? You don’t have to take any drastic steps. Just eat in a way that is healthy for you, and not shit-tasting, and that you can stick to. This is how you really reduce your risk of type 2 diabetes.
