Sample Menu Plan For Diebetes (two days)

Two days  sample menu for diabetes: 

Day one (1)

Breakfast: Millet pap and moimoi with tomatoes 🍅 sauce.

• 1 and 1/2 cups of millet pap.

• 2 cups beans moulds (moimoi). 

• 1/2 cup tomatoes sauce. 

Mid breakfast: 2 cups of fat free yoghurt

Lunch: (unripe plantain amala and jute with tomatoes 🍅  sauce with fish 🐟)

• 2 cups unripe plantain  amala.

• 1 cup jute soup (ewedu or ayoyo) 2/2 cup tomatoes sauce.

• 3oz (100gm) sardine fish. 

• 2 tablespoon olive oil. 

Mid lunch: 1 medium size cucumber. 

Dinner: Rice and beans and tomatoes 🍅 and onions 🧅 crayfish 🦐 sauce with vegetables salad 🥗  

• 1 cup boiled beans.

• 1/2 cup brown rice. 

• 1 cup mixed vegetable salad (cabbage, lettuce and carrots).

• 1/2 cup tomatoes and onions sauce.

• 1 tablespoon olive oil. 

• 1 tablespoon crayfish 🦐. 

Bedtime: Lemongrass tea and unsalted cashew nut.

• 1 cup lemongrass tea (1/2 tablespoon lemongrass powder) and 1/4 cup unsalted cashew nut.

Day Two (2)

Breakfast: ( boiled cocoyam and eggs white in tomatoes sauce, and turmeric tea)

• 2 cups boiled cocoyam.

• 1/2 cup tomatoes 🍅 sauce.

• 3 eggs 🥚 white.

• 2 tablespoon olive oil.

• 1 and 1/2 cups turmeric tea (1/2 teaspoon turmeric powder.)  

Mid breakfast (orange 🍊 ) 1 big size orange. 

Lunch (Beans and acha porridge)

• 1 cup of black acha( Hungary rice).

• 1/2 cup boiled beans ( blacked eyed).

• 2 tablespoon olive oil.

• 1 cup pumpkins leaves.

• 1 tablespoon crayfish 🦐.

• 1/2 cup mixed vegetable ( onions, tomatoes, bell pepper). 2oz(60gm) sardine fish 🐟.

Mid lunch: (garden egg and roasted unsalted cashew nut) 

• 1 medium size garden egg.

• 1/2 unsalted roasted cashew nut. 

Dinner: (moringa leaves salad). 

• 2 cups cooked moringa leaves.

• 1/2 cup tomatoes 🍅.

• 1/4 cup bell pepper 🌶️ and onions 🧅 each.

• 1/2 tablespoon olive oil. 

• 1/2 cup grounded groundnut flakes (kulikuli). 

Bed time: (cup skim milk)

•  1 cup skim milk 🥛.

Note: The menu is two days typical sample menu for diabetes. Low in glycemic index, high fiber, low in saturated fat and high unsaturated fat and omega 3 fatty acid, rich in vegetables and fruits, low in sodium and sugar. Cereals and grains must be whole, Avoid or limits  all gluten foods such as wheat, rye and barley. Improve the level of physical activities by walking for at least 1 hour daily. Avoid added refined sugar, sugary juices, junks such as cakes, doughnut and white bread.

Dietitian +2348137323444