With pre-diabetes or diabetes it is important to find the lowest amount of carbohydrate that you can live with. If you are looking for recipes you may want to check these cottage cheese recipes. You can still have carbs, but probably not as many as before. 30 grams per meal is a good amount, but some people feel that is too low. In that case, go up to 45 grams per meal. Each time you choose to have a little bit less of a starchy carb, you are doing your blood sugar and body a favor! Remember, proteins like chicken/turkey/eggs/cheese/meat/nuts have very low carbs. Low-carb veggies are free foods (unless you are taking insulin).
| English muffin toasted with egg or egg white + 1 slice mozz. Cheese
1 apple Lower carbs by: having half the muffin |
Yogurt parfait:
1 dannon greek yogurt (or other brand), layered with 2 tbsp Maple Pecan cluster (granola) cereal + ½ cup berries |
1 frozen Van’s waffle + 1 tbsp peanut butter + 1 tsp jam or honey
On side: Turkey bacon or cottage cheese |
1 piece whole wheat toast + 2 eggs + 1 piece fruit | 1 cup cooked oatmeal swirled w/ 1-2 tbsp peanut butter or chopped nuts + 1 tsp brown sugar
On side: turkey bacon or cottage cheese |
| Greek yogurt | Apple + peanut butter | 10 triscuits + ½ cup cottage cheese or 1 string cheese | 1 bar with less than 20 g total cho and at least 5 g protein | Hummus + veggies |
| 1 sandwich made w/ sandwich thins (2), tuna w/ mayo + side veggie sticks and 12 pretzels
Lower carbs by: trade the pretzels for more veggies |
1 turkey burger w/ bun + side salad
Lower carbs by: have half the bun or wrap burger in lettuce |
Cup of soup + 1 grilled cheese sandwich (each slice bread no more than 20 grams total cho)
Lower carbs by: have 1 slice bread, double cheese |
2 chicken or fish tacos—1 soft tortilla each + cup of soup or salad
Lower carbs by: Have 1 tortilla instead of 2, have lots of salad fillings |
1 baked potato (size of fist) + ½ cup beans and 2 tbsp light sour cream and 2 tbsp low-fat cheese. Veggies as desired |
| Stirfry made w/ chicken or beef + stir fry veggies (peppers etc-can get TJs frozen mix) + 1 cup cooked rice
Lower carbs by: have only a half cup of brown rice |
Grilled chicken + side pasta—1 cup cooked. Side soup or salad | Tostada made w/ 1 medium corn tortilla topped w/ ½ cup vegetarian refried beans + 2 tbsp cheese + light sour cream and veggies as desired | 1 ½ cups chili w/ side of cornbread—cornbread should be size of open palm | Large salad w/ fish or chicken + 1 roll |