7 Day Diabetes Diet Plan: by Medmunch
7 Day Diabetes Diet Plan: by Medmunch
7 Day Diabetes Diet Plan: by Medmunch
Diet Plan
B Y M E D M U N C H
2
Important
Note
The information in this book reflects the
author’s research, experiences and opinions
and is not intended as medical advice. Before
beginning any nutritional or exercise program,
consult your doctor or physician to ensure it’s
appropriate for you.
Table of Contents
Breakfast 4
Banana Yogurt Pots 5
Tomato and Watermelon Salad 7
Blueberry Oats Bowl 9
Lunch 11
Cannellini Bean Salad 12
Edgy Veggie Wraps 14
Carrot, Orange and Avocado Salad 16
Mixed Bean Salad 18
Panzanella Salad 20
Quinoa & Stir Fried Veg 22
Moroccan Chickpea Soup 24
Dinner 26
Moussaka 27
Spicy Tomato Baked Eggs 29
Salmon with Potatoes and Corn Salad 31
Spiced Carrot and Lentil Soup 33
Mediterranean Chicken with Quinoa Greek Salad 35
Grilled Vegetables with Bean Mash 37
Spicy Mediterranean Beet Salad 39
Resources 48
Week 1 Meal Plan 49
Week 1 Shopping List 50
Breakfast
INGREDIENTS METHOD
225g / ⅞ cup Greek yogurt 01 / Place some of the yogurt into
2 bananas, sliced into chunks the bottom of a glass. Add a layer
15g / 2 tbsp walnuts, toasted and of banana, then yogurt and repeat.
chopped
Once the glass is full, scatter with
the nuts.
INGREDIENTS METHOD
1 tbsp olive oil 01 / For the dressing, Mix the oil,
1 tbsp red wine vinegar vinegar, chilli flakes and mint and
¼ tsp chilli flakes then season.
1 tbsp chopped mint 02 / Put the tomatoes and
120g / ⅝ cup tomatoes, chopped watermelon into a bowl. Pour over
½ watermelon, cut into chunks the dressing, add the feta, then
100g / ⅔ cup feta cheese, crumbled serve.
INGREDIENTS METHOD
60g / ⅔ cup porridge oats 01 / Put the oats in a pan with 400ml
160g / ⅗ cup Greek yogurt of water. Heat and stir for about 2
175g / 1 ¾ cups blueberries minutes. Remove from the heat and
1 tsp honey add a third of the yogurt.
02 / Tip the blueberries into a pan
with the honey and 1 tbsp of water.
Gently poach until the blueberries
are tender.
03 / Spoon the porridge into bowls
and add the remaining yogurt and
blueberries.
Lunch
INGREDIENTS METHOD
600g / 3 cups cannellini beans 01 / Rinse and drain the beans and
70g / ⅜ cup cherry tomatoes, mix with the tomatoes, onion and
halved
vinegar. Season, then add basil just
½ red onion, thinly sliced
before serving.
½ tbsp red wine vinegar
small bunch basil, torn
INGREDIENTS METHOD
100g / ½ cup cherry tomato 01 / Chop the tomatoes, cut the
1 cucumber cucumber into sticks, split the olives
6 kalamata olives and remove the stones.
2 large wholemeal tortilla wraps 02 / Heat the tortillas.
50g / ¼ cup feta cheese 03 / Spread the hummus over the
2 tbsp hummus wrap. Put the vegetable mix in the
middle and roll up.
INGREDIENTS METHOD
1 orange, plus zest and juice of 1 01 / Cut the segments from 1 of the
2 carrots, halved lengthways and oranges and put in a bowl with the
sliced with a peeler
carrots, rocket/arugula and avocado.
35g / 1 ½ cups rocket / arugula
Whisk together the orange juice, zest
1 avocado, stoned, peeled and and oil. Toss through the salad, and
sliced
season.
1 tbsp olive oil
INGREDIENTS METHOD
145g / ⅘ cups jar artichoke heart 01 / Drain the jar of artichokes,
in oil
reserving 1-2 tbsp of oil. Add the oil,
½ tbsp sundried tomato paste
sun-dried tomato paste and vinegar
½ tsp red wine vinegar
and stir until smooth. Season to
200g / 1 cup cannellini beans, taste.
drained and rinsed
02 / Chop the artichokes and tip into
150g / ¾ cup tomatoes, quartered
a bowl. Add the cannellini beans,
handful Kalamata black olives
tomatoes, olives, spring onions and
2 spring onions, thinly sliced on the
diagonal half of the feta cheese. Stir in the
artichoke oil mixture and tip into
100g / ⅔ cups feta cheese,
crumbled a serving bowl. Crumble over the
remaining feta cheese, then serve.
Panzanella Salad
INGREDIENTS METHOD
400g / 2 cups tomatoes 01 / Chop the tomatoes and put them
1 garlic clove, crushed in a bowl. Season well and add the
1 tbsp capers, drained and rinsed garlic, capers, avocado and onion.
1 ripe avocado, stoned, peeled and Mix well and set aside for 10 minutes.
chopped
02 / Meanwhile, tear the bread into
1 small red onion, very thinly sliced
chunks and place in a bowl. Drizzle
2 slices of brown bread over half of the olive oil and half of
2 tbsp olive oil the vinegar. When ready to serve,
1 tbsp red wine vinegar scatter tomatoes and basil leaves
small handful basil leaves and drizzle with remaining oil and
vinegar. Stir before serving.
INGREDIENTS METHOD
1 broccoli head, cut into small broccoli, then stir-fry for 2 minutes
florets until everything is glistening.
50g / ¼ cup tomatoes 02 / Add the tomatoes, mix together
100ml / ½ cup vegetable stock the stock and tomato purée, then
1 tsp tomato purée add to the pan. Cover and cook for 3
juice ½ lemon minutes. Drain the quinoa and toss
in the remaining oil and lemon juice.
Divide between warm plates and
spoon the vegetables on top.
Moroccan Chickpea
Soup
INGREDIENTS METHOD
Dinner
Moussaka
INGREDIENTS METHOD
INGREDIENTS METHOD
1 tbsp olive oil 01 / Heat the oil in a frying pan with a
2 red onions, chopped lid, then cook the onions, chilli, garlic
1 red chilli, deseeded & chopped and coriander stalks for 5 minutes
1 garlic clove, sliced until soft. Stir in the tomatoes, then
small bunch coriander, stalks and simmer for 8-10 minutes.
leaves chopped separately
02 / Using the back of a large spoon,
800g can / 4 cups cherry tomatoes make 4 dips in the sauce, then crack
4 eggs an egg into each one. Put a lid on the
brown bread, to serve pan, then cook over a low heat for
6-8 mins, until the eggs are done to
your liking. Scatter with the coriander
leaves and serve with bread.
INGREDIENTS METHOD
200g / 1 ⅓ cups baby new potatoes 01 / Cook potatoes in boiling water
1 sweetcorn cob until tender, adding corn for final 5
2 skinless salmon fillets minutes. Drain & cool.
60g / ⅓ cup tomatoes 02 / For the dressing, mix the vinegar,
oil, spring onions / scallions, capers,
For the dressing basil & seasoning.
1 tbsp red wine vinegar 03 / Heat grill to high. Rub some
1 tbsp extra-virgin olive oil dressing on salmon & cook, skinned-
Bunch of spring onions/scallions, side down, for 7-8 minutes. Slice
finely chopped tomatoes & place on plate. Slice the
1 tbsp capers, finely chopped potatoes, cut the corn from the cob
handful basil leaves & add to plate. Add the salmon &
drizzle over the remaining dressing.
INGREDIENTS METHOD
Mediterranean
Chicken, Quinoa &
Greek Salad
INGREDIENTS METHOD
juice and zest ½ lemon and zest, and season well. Serve with
the chicken on top.
INGREDIENTS METHOD
1 pepper, deseeded & quartered 01 / Heat the grill. Arrange the
1 aubergine, sliced lengthways vegetables over a grill pan &brush
2 courgettes, sliced lengthways lightly with oil. Grill until lightly
2 tbsp olive oil browned, turn them over, brush again
with oil, then grill until tender.
400g can / 2 cups haricot beans, pan with garlic and stock. Bring to
rinsed the boil, then simmer, uncovered,
1 garlic clove, crushed for 10 minutes. Mash roughly with a
100ml / ½ cup vegetable stock potato masher. Divide the vegetables
1 tbsp chopped coriander and mash between 2 plates, drizzle
over oil & sprinkle with black pepper
& coriander.
Spicy Mediterranean
Beet Salad
/ 10 mins 30 mins 2
INGREDIENTS METHOD
Snacks
INGREDIENTS METHOD
Mediterranean Dip
INGREDIENTS METHOD
400g can / 2 cups cannellini bean 01 / Drain and rinse beans. Tip into a
200g / ⅞ cups feta cheese food processor with feta, lemon juice
1 tbsp lemon juice and garlic. Whizz until smooth. Add
1 garlic clove, crushed dill, mint or chives, and season with
3 tbsp chopped dill, mint or chives pepper.
INGREDIENTS METHOD
Resources
7.Day
Meal Plan
BREAKFAST LUNCH DINNER
Tomato and
Edgy Veggie Wraps Spicy Tomato
TUE Watermelon Salad
(14) Baked Eggs (29)
(7)
Salmon with
Blueberry Oats Carrot, Orange and
WED Potatoes and Corn
Bowl (9) Avocado Salad (16)
Salad (31)
Grilled Vegetables
Blueberry Oats Quinoa & Stir Fried
SAT with Bean Mash
Bowl (9) Veg (22)
(37)
Spicy
Banana Yogurt Moroccan Chickpea
SUN Mediterranean
Pots (5) Soup (24)
Beet Salad (39)
This shopping list corresponds to the meal plan serving 2 people. No snacks are
included.
Salmon Fillets 2
Chicken Breasts 2 FRUIT & VEG
Lean Beef Mince 250 g / 9 oz Aubergine / Eggplant 1
Avocados 2
SPICES & HERBS Baby Beetroot 8
Bananas 6
Crushed Red Chilli Flakes
Bell Pepper 1
Cumin Seed
Broad Beans 50 g / ¼ cups
Ground Cumin
Broccoli Head 1
Ground Cinnamon
Blueberries 350 g / 3 ½ cups
Fresh Basil
Carrots 500 g / 4 ½ cups
Fresh Coriander / Cilantro
Celery Stick 1
Fresh Parsley
Cherry Tomatoes 1220 g / 6 ⅛ cups
Fresh Mint
Cucumber 1
Rocket / Arugula
Garlic Clove 1
Sumac
Leek 150 g / 1 ⅔ cups
Tumeric
Lemons 2
New Potatoes 200 g / 1 ⅓ cups
STORE
Onions 5
Artichoke Hearts 145 g / ⅘ cup Oranges 2
Black Olives 50 g / ¼ cup Red Chillis 2
Cannellini Beans 800 g / 4 cups Spring Onions / Scallions
Capers 8 g / 1 tbsp Sweetcorn Cob 1
Canned Tomatoes 1200 g / 6 cups Watermelon 1
Chickpeas 800 g / 4 cups Zucchini / Courgette 2
Extra Virgin Olive Oil
The Medmunch 28 Day Diabetes Diet Plan makes it easy to cook delicious
food that helps with diabetes. You'll be able to eat healthily forever without
it ever feeling like a chore.
Our 28 day plan contains everything you need to start eating this way
sustainably:
It's not about crash diets! It's about building healthy eating habits that last a
lifetime. Our easy 28 plan is out now - get it here.
Learn More