Sweet Life 14 day diabetes meal plan

Our 7 day meal plan for diabetes has been so successful that we decided to give you an alternative for every single meal… Making it a 14 day diabetes meal plan!

14 day diabetes meal plan

So what can you expect? Alternatives for breakfast, lunch and dinner so that you learn how to build a healthy meal every day of this week – and next! We worked with public clinic dietician Shirley Desmond (who also lives with diabetes) to offer you meal ideas that are practical, easy to make, affordable, and South African.

This isn’t a meal plan that suggests you make fancy, expensive food for lunch – nobody has the time or money for that! These are practical suggestions for how to eat healthy, every day.

The plate model

A key part of this 14 day meal plan is understanding the plate model: how to fill your plate in a healthy way. For those who want to eat low carb, the starch portion is optional. For everyone else, there are ideas for how to fill your plate with vegetables, protein and high fibre (healthy) starch.

There is no one right way to eat if you’re living with diabetes, but we want to empower you to eat healthy by giving you a whole lot of ideas.

In the 14 Day Meal Plan, you’ll find plenty of ideas for how to fill your plate:

1/2 plate vegetables

Choose green, leafy vegetables as much as possible, and avoid starchy vegetables like butternut except in small portions.

1/4 plate protein

Chicken, meat, fish, beans, eggs, lentils and dairy.

1/4 plate starch

Choose healthy options like sweet potato, or have the right portion of your favourite traditional starch.

14 days of meal ideas

And then we’ve given you our 7 day meal plan for diabetes ideas for breakfast, lunch and dinner. But we’ve added in an alternative for each meal, making it a 14 day diabetes meal plan.