Pudding: Cherry and chocolate dessert pot Lunch: Chilli bean soup with avocado salsaĭinner: Cod Portugaise with boiled new potatoes and side salad Snacks: one pear, carrot sticks with houmous, one medium banana Mondayĭinner: Chilli con carne served with cauliflower pilaf You can also download our 1,200 calorie meal plan as a pdf (PDF, 85KB), which contains a full breakdown of the nutritional information per day. Read more information and tips on following this meal planner. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs. It's important to note that children under 16 years of age need less fibre than adults.ĭisclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. These meal plans meet your recommended amount of fibre across the week.Any dairy alternative should be unsweetened and fortified with calcium. Semi-skimmed milk has been used, but please use whichever you prefer.This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting. This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Please speak to your diabetes health care team before making significant changes to your diet. So think about how the meal plan would fit in with your daily life and diabetes management.īefore starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. I threw away my deep-frying pan and cut out all sugary sweets and snacks, having a handful of nuts instead.”įatima has lost almost 20kg (3 stone) and her type 2 diabetes is now in remission. If I wasn’t full up, I still wouldn’t take another portion. I loved my potatoes, but, slowly, I started eating smaller portions. “I went online and found a phone app that suggested I should only eat 1,200 calories a day. You can either reduce the quantities to serve as many people as needed or look at the chef’s tips to see if the recipe can be made in bulk and frozen for a later date. Some of the recipes within this plan serve anywhere from 1-6 people. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet every day. We’ve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. It’s both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day. This means a plan that provides more calories a day would be more appropriate for men. Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. But it’s important to make sure it’s the right option for you first. Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. If you want to lose weight, a meal plan can be a useful way to do so.
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