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Making a pre-diabetic meal plan

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If you’ve got pre-diabetes, eating well can help you manage the condition, boost your energy levels and overall sense of wellbeing. Here’s our tips on putting together a diabetic-friendly meal plan.

Eating a healthy, balanced diet when you’ve got pre-diabetes is one of the best ways you can keep your blood sugar levels under control. It can feel pretty overwhelming to find healthy options for every meal. Hopefully we can help your meal planning become that little bit easier.


Knowing your carbs is really important as they affect your blood glucose levels. You don’t have to give carbs up completely, but choosing higher fibre varieties carbs will keep the rise and fall of your blood sugar more gradual, and also help to keep you feeling fuller for longer.

Swap white bread and processed cereals or wholegrain bread, oats and cereals with a high fibre content like bran flakes, Weetabix or Shredded Wheat. Porridge is a great start to the day with some fresh berries and a sprinkle of cinnamon.


A ham sandwich on white bread is an easy lunch, but the combination of processed meat and white bread is not going to do your blood sugar levels any favours. If you can’t go past a sandwich, choose wholegrain or seeded bread and go for a more satisfying filling, like tuna, hummus and pepper, or cheese and tomato.

If you’ve got a bit more time, prepare your lunch the night before making protein-packed salads like a chicken, feta and tomato salad, or tuna and hard-boiled egg salad.


Your main evening meal is an ideal time to make sure you’re hitting your 5 a day of fruit and veg. Mushrooms, spinach, broccoli, peppers and aubergine are all lower-carb vegetables that will help keep your blood sugar levels stable and are versatile enough to enjoy in a wide range of dishes. 


To eat well, you’ll want to avoid snacks that are high in sugar and fat as they’ll play havoc with your blood sugar levels and will leave you feeling unsatisfied and craving more.

Instead, go for healthier snacks. Some of our favourites include an apple dipped in peanut butter, sugar-free jelly, and vegetable crudités with a small amount of hummus. 

Need a helping hand?

We’ve got lots more expert information, tips and guidance to help you lead a healthier lifestyle and prevent type 2 diabetes. Take a look.

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