HOW-TO MEAL PLAN FOR PREDIABETES

Hi friends!

You may not know that one of my professional roles that I'm very passionate about is I'm a Lifestyle Coach for the CDC's Diabetes Prevention Program (aka DPP).  Diabetes is personal for me as I have (1) a family history of the disease and (2) am Asian American -- both uncontrollable factors put me at a higher risk of developing the debilitating disease. 

So, in honor of November's National Diabetes Month, I wanted to give some insight into what we promote in the Diabetes Prevention Program and how you can better meal plan for Prediabetes if you have it.  (Unsure if you have Prediabetes and/or are at risk of developing Type 2 Diabetes?  Take this super short Prediabetes Risk Test here.) 

What should I do if I'm Prediabetic? 

Well, don’t let the “pre” fool you.  The CDC describes Prediabetes as a "serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as Diabetes."

​Prediabetes puts you at increased risk of developing Type 2 Diabetes, heart disease, and stroke.  Think of Prediabetes as a fork in the road…

1. Keep on the path you're currently on and your risk for Type 2 Diabetes goes up, or
2. Make lifestyle changes to delay and (hopefully) prevent onset of Type 2 Diabetes. 
   

Can Prediabetes be cured?

Without lifestyle changes most people with Prediabetes will develop Type 2 Diabetes within five to six years!  But, Prediabetes is reversible with long-term lifestyle changes!  If you can lose a modest amount of weight and get more regular physical activity in your life, your risk for Type 2 Diabetes goes down.
 
(This what we do in the Diabetes Prevention Program.  We work to help you make long-lasting healthy changes to reduce your risk of developing Type 2 Diabetes.)

What does a Prediabetes meal plan look like?

In the DPP's 2012 curriculum, one strategy they recommend to achieve healthier eating habits is by monitoring and reducing day-to-day fat intake.  Why?  Mainly because fat in the most calorie-dense macronutrient (compared to protein or carbohydrates) so less fat means less calories and in theory, means less weight!

Now, this isn't all you need to know about nutrition -- eating lower fat -- but it is a solid way to simplify your approach to achieving your goal of preventing Type 2 Diabetes.  So, when meal planning for Prediabetes, keep this in mind... 

• Research lower-fat recipes 
• Buy lower-fat ingredients to make meals and snacks with 
• And always be mindful of portions (quantity) of ingredients

​Here are some Prediabetes-friendly meal ideas for one week! 

Sample Prediabetes Meal Plan | TheMealPlanningMethod.com
File Size:	45 kb
File Type:	pdf

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​Here's a breakdown of the lower-fat meals mentioned in this sample Prediabetes Meal Plan: 

• MONDAY: Baked Chicken Breasts + Oil-Free Rainbow Roasted Veggies (from Simple Vegan Blog) 
• TUESDAY: Black Bean Burrito Bowl (from Love & Good Stuff) -- use the Avocado Salsa Verde sparingly! 
• WEDNESDAY: Italian Pasta Skillet 
• THURSDAY: Greek Salad Bowl (from MyRecipes)
• FRIDAY: Crockpot Chicken Teriyaki (from The Girl on Bloor) 
• SATURDAY: EBTB Turkey Burgers (in replace of cheese, top your turkey burgers with veggies like sliced red onion, lettuce, pickles, tomatoes, etc. which are naturally fat-free) + Side Salad
• SUNDAY: Easy Low-Calorie Shrimp Scampi (from The Spruce Eats) + Side Salad 

Let us know if you tried out this Prediabetes mean plan, or chose some different low-fat recipes to enjoy!  Be sure to tag us @themealplanningmethod.

lindsey