Introduction the Ultimate 7 Day Meal Plan for Lowering Your Blood Sugar well you always ask me what am I going to eat, what should I eat, right, well I’m Dr. Ahmedan, I’m an endocrinologist, a diabetes specialist, and today I’m going to be your Chef. Are you tired of constantly having to monitor blood sugar levels and not knowing what’s going to happen with what you eat, or just feeling limited in your food choices, well look no further because I’m going to give you this meal plan and it’s going to help you, so say goodbye to those bland restrictive diets and hello to delicious and nutritious meals that will not only lower your blood sugar but also satisfy your taste buds.

Now before we dive into the meal plan, let’s take a moment to understand why it is important to keep blood sugar levels in check

Now before we dive into the meal plan, let’s take a moment to understand why it is important to keep blood sugar levels in check. Well as you know high blood sugar levels, by mean I that over 180 milligram per deciliter, in milligram per deciliter not millo right, so I guess you can make the conversion if you’re a European watcher, but if you go over that it creates a lot of health problems.

The high blood sugar starts hitting your arteries

The high blood sugar starts hitting your arteries, cause heart disease, nerve damage and you name it, and kidney damage too, and the eyes of course. By monitoring and maintaining healthy levels though we can reduce all of these complications and improve our health.

Now let’s get into the diet, this meal plan for you I have carefully crafted

Now let’s get into the diet, this meal plan for you I have carefully crafted. I have discussed a few nutritions about this and you wanted to come up with some balanced meals that are low in sugar, high in fiber, and packed with essential vitamins and minerals.

So each day’s menu includes three main meals, right, breakfast, lunch, dinner

So each day’s menu includes three main meals, right, breakfast, lunch, dinner. Now if you want to skip meals as long as you’re not going to overeat the next meal that’s okay, if you’re in intermittent fasting that’s okay, you don’t have to eat three times a day, but for those who does these are the options.

Number one, day one breakfast, we’re going to start with avocado toast on low carb bread

Number one, day one breakfast, we are going to start with avocado toast on low carb bread, like any alternative of your choice, with some climbed eggs and a side of berries. Now for lunch you will have grilled chicken salad with mixed greens, put some cherry tomatoes, cucumber, and balsamic dressing,, tasty Italian style.

Now what are you going to do with dinner

Now what are you going to do with dinner, well if you’re still hungry you can bake some salmon with some quinoa and some roasted vegetables such as broccoli, bell peppers, and carrots. If you want to snack, like if you’re still hungry like after dinner a couple hours later or before dinner, it’s okay to have some apple slices with almond butter and a handful of unsalted almonds, perfect.

Now day two, another day, right, we’re going to do breakfast again

Now day two, another day, right, we’re going to do breakfast again. So you’re going to think about the breakfast tomorrow, we’re going to overnight some chia seeds in some almond milk, and you can add some cream if you want to make it even creamier.

And of course you have to have this fresh fruit such as blueberries and strawberries on top

And of course you have to have this fresh fruit such as blueberries and strawberries on top, and maybe walnuts if you want to add walnuts too. Now for lunch we’re going to go for turkey and hummus, well it’s going to be a wrap with low carb tortilla, okay, most low carb tortillas have like less than 5 gram, you can use lettuce, tomato, and cucumber as well.

Now for dinner we’re going to do stir fried tofu with vegetables

Now for dinner we’re going to do stir fried tofu with vegetables such as bell peppers, mushrooms, and onions. You can serve it over shirataki rice for example, or cauliflower rice if you’re able to, if you’re able to tolerate, I say go for the brown rice if you really want to do that.

Now for the snacks you can always do some carrots and cucumber slices

Now for the snacks you can always do some carrots and cucumber slices with some hummus that you had earlier. Well day three, we’re going to go for this time for the breakfast Greek yogurt parfait with some fresh berries, almonds, and a drizzle of honey if you really need that sweetness, but a drizzle, not a whole bunch.

Now for lunch we’re going to have some quinoa vegetable soup

Now for lunch we’re going to have some quinoa vegetable soup. You can add some beans for extra protein if you want to, and for dinner you’re going to have this nice grilled lean steak, hopefully from a grass fed animal, with roasted sweet potatoes and steamed broccoli.

Snacks of course, right, for those snackers

Snacks of course, right, for those snackers, it’s okay to have hard boiled egg and a small piece of fruit, especially if you’re working out a lot and you’re getting hungry a lot, that’s a good snack, protein packed.

Day four, well another breakfast

Day four, well another breakfast, this time we’re going to make it a little different. We’re going to have a veggie omelette, right, you can use non starchy vegetables like spinach, mushrooms, onions, and if you want to have a little bit of a whole grain toast that’s okay.

For lunch we are going to have some perfect cooked chicken with zucchini noodles

For lunch we are going to have some perfect cooked chicken with zucchini noodles and some marinara sauce, and for dinner you are going to have some shrimp and vegetable fry with some brown rice or cauliflower rice.

Snacks carrot sticks with peanut butter

Snacks, cooked sticks with peanut butter and a small few of walnuts will be perfect. Day number five, breakfast again, well you can have a whole grain toast or any other bread that is low in carb that you can toast, you can top it with some mashed avocado again, sliced tomatoes, and some poached egg, perfect.

Lunch, you’re going to have some lentil soup

Lunch, you’re going to have some lentil soup, we talked about this lentil soup a lot, right, in other videos, so lentil soup served with a side of mixed greens and a lemon vinaigrette dressing, awesome, delicious.

For dinner you’re going to have some grilled fish

For dinner you’re going to have some grilled fish with steamed vegetables such as asparagus, zucchini, or yellow squash, and quinoa of course, quinoa is my favorite. Snacks, berries with cottage cheese, right, cottage cheese is always good with anything, and you can sprinkle a dash of cinnamon on that as well.

Day number six, well if you want your smoothie at least once a week that’s your day

Day number six, well if you want your smoothie at least once a week that’s your day, because we’re going to have smoothie made with almond milk. If you hate the almond milk it’s okay choose another milk, but almond milk is typically the best for diabetics.

You can add some spinach, greens

You can add some spinach, greens, you can do banana a little bit, especially the greener ones, and a scoop of protein powder, you’re good to go, if you want to put one or two Splendas that’s fine.

For lunch we’re going to do turkey and cheese roll ups

For lunch we’re going to do turkey and cheese roll ups with lettuce, tomato, avocado, and cucumber, served with a side of fruit salad. For dinner we’re going to have some baked chicken breast with roasted brussels sprouts and some rice of your choice, not the white rice of course, the ones that we already said to you like shirataki or cauliflower.

Snacks again, sliced apple with some cheddar cheese slices will be perfect

Snacks again, sliced apple with some cheddar cheese slices will be perfect. Now last day, breakfast, fluffy almond flour pancakes, why do I say almond flour pancakes, because it’s totally different game, it’s not the same pancake.

The carb amount in there is so low

The carb amount in there is so low, and you can do a little bit of Greek yogurt and a handful of crushed berries, and if you’re a little bit adventurous sprinkle on some chia seeds for an extra health kick.

For lunch you’re ready for some tuna salad made with some Greek yogurt instead of mayo

For lunch you’re ready for some tuna salad made with some Greek yogurt instead of mayo, right, served on low carb crackers with carrot sticks on the side. For dinner, again that’s our second salmon of the week, with parsnip mash for example, or mashed parsnip, steamed green beans, right.

Snacks, air popped popcorn, that’s your weekend

Snacks, air popped popcorn, that’s your weekend, right, sprinkled with some nutritional yeast for added flavor if you want to. Here are some extra tips for optimum glucose control though, so that’s your diet plan for the week, right.

While the meal plan is a start, we have got a secret weapon to boost your blood sugar to the next level

While the meal plan is a start, we have got a secret weapon to boost your blood sugar to the next level. You should incorporate SugarMD’s Gluco Defense, the super berberine, alpha lipoic acid, benfotiamine into your daily routine.

Well these are by no means magical potions but they certainly pack a punch

Well these are by no means magical potions but they certainly pack a punch when it comes to glucose management. Remember good health is a long distant race not a joging , and every little step counts.

So do not forget to take your supplements along with these scrumptious meals

So do not forget to take your medicines along with these delicious meals for the ultimate power combo in blood sugar control. There you have it, that’s your 7 days of delicious and healthy meals to help you lower your blood sugar levels.

But don’t stop here, feel free to mix and match meals from different days

But do not stop here, feel free to mix and match foods from different days or come up with your own variations, it is all up to you. Remember healthy eating does not have to be boring or dangerous, but with a small of creativity and some tasty ingredients you can enjoy a types of meals while keeping your blood sugar in check.