Insulin resistance friendly menu
糖尿病友好菜谱
This healthy 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. It features diabetes-friendly foods, such as low glycemic index carbohydrates and lean protein, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates.
Important Note： this is a daily diet plan provide average around 1700kcal, Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher or lower, please consult your doctor/ dietitian or you can contact us for a professional opinion of our nutritionist for help as needed if you are not sure.
平衡的如抗糖套餐的午餐晚餐出品，早餐和生酮一样只是换个面包，抗炎的也是一样加坚果
Menu: （Sodium： less than 2300mg， no added sugar， all bread or carb are multi grains high fiber recipe）
Breakfast：B
Average macros:
Calories 300-350kcal carb: 38-43g(7-10g fiber) protein: 11-15g fat: 10-12
B1: cinnemon over night oat bran
B2: mixed veggies quiche
B3: keto scone with cream cheese
B4: keto egg sandwich
B5: scrambled egg with veggies
B6: keto bacon egg wrap
B7: keto sour cream salmon sandwich
B1：肉桂隔夜燕麦麸皮
B2：混合蔬菜蛋饼
B3：高纤无糖生酮司康加奶油芝士
B4：生酮鸡蛋三明治
B5：鸡蛋炒杂蔬
B6：生酮培根鸡蛋三明治
B7：生酮奶油芝士三文鱼三明治
Lunch and Dinner: L/D
Average macros:
Average calories : 680kcal Protein: 36g Carb: 55g Fat: 35g
平均热量：680卡 蛋白质：36g 碳水：40g 脂肪：35g
L1: grilled chiicken noodles salad with peanut tahini dressing
L2: chciken fajita/quinoa
L3: chicken pesto pasta /grilled veggies
L4: Chicken and bean curry / black rice
L5: sesame coating grilled chicken / broccoli/ carrot/black rice
L6: pad Thai with chicken and egg /broccoli/carrot
L7: snapper canjun style /japanese cabbage/ black rice
D1: baked falafel burger / tahini/ seasonal salad /chicken and pita
D2: kale walnut salad with rosemary chicken/bread
D3: Italian meatball pasta/broccali/carrot
D4: baked tuna melt rice bowl / japanese cabbage
D5: coconut bean curry with tumeric chicken / black rice
D6: Taiwanese steamed burger bun with teriyaki chicken / broccoli/carrot
D7: Spanish chorizo sausage baked/ grilled veggies/ bread
L1 花生芝麻酱拌鸡丝面条沙拉
L2 鸡肉fajita/ 藜麦
L3 鸡肉风干番茄红酱意大利面/烤蔬菜
L4 斯里兰卡风味鸡肉豆角咖喱/黑米
L5 烤鸡胸排佐东北烤料/西兰花/胡萝卜/黑米
L6 泰式鸡肉鸡蛋炒河粉/西兰花/胡萝卜
L7 卡真鲷鱼/日式包菜/黑米
D1 鹰嘴豆饼/芝麻酱/时令沙拉/迷迭香鸡胸/大饼
D2 羽衣甘蓝核桃沙拉/烤鸡胸肉/面包
D3 意大利肉丸子意大利面/ 西兰花/胡萝卜
D4 金枪鱼芝士焗饭/日式包菜
D5 椰香鸡肉白芸豆咖喱/黑米
D6 台式照烧鸡排汉堡/西兰花/胡萝卜
D7 西班牙手卷/扒蔬菜/面包
NOTE:for the 5 days we pick the L1 to L5 or D1 to D5 if client no specific request.
S1: dry apricot
S2: veggies crisp
S3: dry coconut chips
S4: Mixed nuts
S5: flaxseed cracker
S6: sugar free oat ring cookies
S7: sunfllower seeds bar
S1：杏干（3块）
S2：蔬菜脆
S3：干椰子片
S4：混合坚果
S5：亚麻籽脆（5块）
S6：无糖燕麦圈（一块）
S7：无糖葵花籽饼（两块）
这是一套健康的每天 1,700 卡路里共为 7 天糖尿病膳食计划营养均衡且美味周餐组合。它以对糖尿病有益的食物为特色，如低血糖指数碳水化合物和瘦肉蛋白为主要的食材选择，选用菜籽油/橄榄油和无添加原味坚果为主要的健康脂肪来源。碳水化合物在每一天的不同餐段都是平衡的，每餐含有 30-55 克净碳水化合物和含有约 15 克碳水化合物的零食，以保持您的一整天血糖的稳定性。
重要提示：根据您的生活方式和运动水平，您的卡路里和碳水化合物可能需要相应调整，如有疑问请咨询您的医生或者我们的营养师。
菜单如上