Please check in with your healthcare team who are prescribing this medication to discuss necessary precautions or adjustments before you trial a new meal plan. If you treat your diabetes with insulin, or any medication that puts you at risk of hypoglycaemia (low blood glucose levels), you may need to alter the amount you are taking when you're making a big change to your diet. They may offer you other foods which make it difficult to say no, but you could think about other ways to bond with them. You could also speak to people you live with, friends or colleagues at work to support you with your new meal plan. Since following one of our meal plans could help you improve your glucose, cholesterol and blood pressure, it would be great for you to know what your numbers are before you start a new plan. Your GP or practice nurse may also be able to support you by reviewing your medication or doing extra blood glucose testing. We would highly recommend speaking to your healthcare professional to be asked to be referred to a dietitian. We also have more information on eating well on a budget. We have a budget meal plan which uses our own recipes, as well as cheap and easy options like scrambled eggs. You could also try freezing your leftovers for later. Bulk-buying non-perishable food will also help you save money. Meal planning in advance is a great way to help you save money on food, as you’ll only buy the food you need to follow a particular plan. Read our advice on food shopping for diabetes. Friday night use-up meal – take whatever’s in the fridge and use in a pasta bake.Make your own smoothie or a fruit compote from over-ripe fruit – great topped with yogurt for kids.Blitz over-ripe tomatoes in a blender and use in place of canned tomatoes in pasta sauce or on top of pizza bases.Use leftover chicken from a roast to make a risotto for the next day and use the bones to make stock for chicken broth another day.Cooking more than you need for one meal is also a great way to use leftovers for lunch the following day. For example, cook up a batch of lean mince (or Quorn), making it go even further by adding beans or pulses, then create a shepherd’s pie for Sunday dinner and freeze the rest in two portions for lasagne and chilli con carne later in the week. Write down the meals for the week on a meal planner and stick it to your fridge, or somewhere where the whole family can see it, to remind you what you’re eating that week.ĭedicating an hour or two in the kitchen at the weekend can really pay off during the week. Beans and pulses are also excellent for making meals go further – add them to lean mince for Bolognese or chicken for chicken curry. Then, add protein, such as chicken or fish – or beans and pulses for veggies or meat-free Mondays. Get the whole family involved, making sure their favourite (healthy) meals are included.īase your meals on the main food groups with wholegrains, fruit and vegetables making up the biggest part. If seven days is too long, do one for Monday to Friday and be flexible at weekends. Write a menu plan for the week ahead, including breakfast, lunch and dinner. But you might like to create your own, especially if you have specific dietary requirements (or are just a fussy eater!) We have 12 meal plans for you to choose from, including a low-carb meal plan and meals for one. You can read the nutritional labels to check these, but as an example, a tablespoon of tomato ketchup contains 15 calories. They can add a lot of calories, sugar and fat to your overall calorie content. If you’re not keen on Tuesday’s lunch ideas, why not swap it for a meal from another day?ĭon't forget to include extras, such as sauces in your calorie counting. If you have a busy 9-5 job during the week, it might help to batch-cook your meals on a Sunday night, ready for the week ahead.Īs long as the calorie content is similar, you can switch around the meal and snack suggestions for the week. Make sure you have all the ingredients for the week in your cupboards before you start. Getting ready to follow a meal planįirst, download your free menu planner (PDF, 52KB). We also have information on what to do if you use insulin or medication to treat your diabetes. Read on for advice on how to stay motivated whilst following a meal plan, no matter what your goals are. But with careful planning and support, you’ll find it easier as you continue. If you’re about to follow a meal plan, you might be feeling a little daunted about changing your eating patterns and reducing your usual calories.
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