Blood Sugar Balancing Meal Plan

Here are some ideas of what you can eat to help balance your blood sugar. If you know me and how I work you will already understand that blood sugar balance is key to improving your menopausal journey. I get asked a lot for ideas of things you can eat for breakfast, lunch and dinner that will help keep your blood suagr more stable and avoid the roller coaster ride that can happen if you make the wrong food choices. I have put this list together to give you some ideas. I hope it helps.

Blood Sugar Balancing meal plan

•      You need to start the day with a substantial protein based breakfast

•      Avoid eating large amounts of grains or starches and eat protein, healthy fats and carbohydrates (mainly from non starchy vegetables) with every meal.

•      Increase consumption of green vegetables

Breakfast   

•   Poached eggs with tomatoes and a slice of wholemeal toast

• Scrambled eggs with smoked salmon on a slice of wholegrain bread

•  Protein smoothie                                   

•  Live natural yogurt with fruit and chopped or ground nuts and seeds.

•  Fish kedgeree

•  Tuna, avocado and tomato on wholemeal toast

• Scramble eggs with tofu

• Avocado’s filled with tomato and cucumber.                                                                            

Lunch                           

•   Avocado and green salad with cannellini beans & sprouted seeds

• Fish kedgeree

• Vegetable soup with added beans and/or lentils or tofu

• Tuna or mackerel salad with brown rice or oat crackers

• Smoked salmon and cream cheese sandwich on wholemeal bread

• Three bean salad with brown rice, green salad and hummus

• Wholemeal pitta filled with grilled tempeh slices, hummus and salad

Dinner                               

• Tofu or tempeh casserole

• Grilled, baked or steamed fish with cooked and steamed vegetables

• Vegetable and tempeh or tofu stir fry with buckwheat noodles & cashew nuts

• Roasted vegetables served with quinoa and a little goats cheese

• Frittata made with eggs, chopped herbs and mixed vegetables with salad

• Any of the lunch choices but with more green vegetables/salad and less starchy carbohydrates.                                           

Snacks         

• Fruit – chose low GI fruits like berries, apples, plums, pears and peaches

• Nuts – unsalted (a small palmful at a time)

• Oatcakes spread with nut butter

• Seeds

• Celery and carrot sticks dipped in hummus.

• Live culture yogurt. 

Wherever possible eat fresh, unprocessed & organic foods. 

• AVOID –   SUGAR & SUGARY FOODS, CAFFEINE

• CHOCOLATE – occasional dark chocolate 80% cocoa solids allowable

• COLA DRINKS & FIZZY DRINKS, ALCOHOL AND ENERGY DRINKS

• ‘WHITE’ CARBOHYDRATES (BREAD, RICE, PASTA), BISCUITS, DOUGHNUTS ETC.

• ALL PROCESSED AND HIGHLY REFINED FOODS.