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A Day of Diabetes-Friendly and Gluten-Free Eating

Yiwen Lu, MS, RD, CPT
September 2, 2023
September 4, 2023

Managing diabetes and a gluten allergy can be overwhelming when it comes to planning your meals. But don't worry, we've got you covered! Here's a simple sample 1600 kcal/day meal plan with a balanced distribution of 40% carbohydrates, 30% protein, and 30% fat. Remember, your specific calorie needs and nutrient distribution may vary based on factors like your height, weight, and overall health. It's always best to consult with your Care Team for personalized guidance. However, this plan can give you a helpful starting point to aim for.

Breakfast

| 400 kcal | 40 g carbohydrate | 30 g protein | 13 g fat |

Menu:

  • Spinach and mushroom omelet with 2 eggs
  • 1/2 sliced avocado
  • 1 small orange

Morning Snack

| 150 kcal | 15 g carbohydrate | 11 g protein | 5 g fat |

Menu:

  • 1 cup yogurt with 1 oz berries

Lunch

| 450 kcal | 45 g carbohydrate | 34 g protein | 15 g fat |

Menu:

  • 5 oz grilled chicken breast with mixed vegetables
  • 1 cup Quinoa salad with cucumbers, tomatoes, and lemon dressing

Afternoon Snack

| 150 kcal | 15 g carbohydrate | 11 g protein | 5 g fat |

Options:

  • 1 oz carrot sticks with 2 oz hummus OR
  • 1 apple, cut into slices with 1 tbsp almond butter

Dinner

| 450 kcal | 45 g carbohydrate | 34 g protein | 15 g fat |

Menu:

  • 5 oz baked salmon with lemon and herbs
  • 2 cups roasted brussels sprouts with olive oil
  • 5 oz cauliflower rice

Total Daily Intake

  • Calories: approximately 1600 kcal
  • Carbohydrates: 40% (640 kcal, 160g)
  • Protein: 30% (480 kcal, 120g)
  • Fat: 30% (480 kcal, 53g)

Takeaways

Feel free to use this sample meal plan as a reference and make adjustments to portion sizes and substitutions according to your specific needs. It's important to customize the plan to fit your requirements. Additionally, remember to incorporate a diverse range of foods in your diet to ensure you achieve optimal nutritional balance. If you need further assistance or would like to explore more food options, don't hesitate to reach out to your Care Team. They are available to provide support and guidance whenever you need it!

If you are also interested in learning about other scientifically proven diets, check out our other articles on the DASH diet for high blood pressure and MIND diet for for cognitive health.

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