Prediabetes menu plan

• Poached Egg and Avocado Toast
• 1 cup blueberries

Calories 435; carbs 51g; fibre 11g; fat 18g; protein 20g

• Marinated Tuna Poke Bowl with Quinoa
• 1 small apple

Calories 649; carbs 51g; fibre 12g; fat 33g; protein 36g

• 1 pork chop — Marinated Grilled Pork Chops
• 1 cup - peach, corn and tomato salad
• 1 cup cooked wild rice

Calories 429; carbs 56g; fibre 6g; fat 22g; protein 37g

• Snack 1 — Baked Yogurt with Berries (1 square): 199 kcal; 25g carbs; 1g fibre; 4g fat; 15g protein
• Snack 2 — Chia pudding (1 cup): 141 kcal; 17g carbs; 6g fibre; 8g fat; 3g protein

• Easy Overnight Oats with Chia Seed
• 1 medium banana
• 1 tbsp peanut butter

Calories 554; carbs 66g; fibre 12g; fat 24g; protein 29g

• Tofu stir fry and soba noodles
• ½ avocado

Calories 525; carbs 38g; fibre 10g; fat 37g; protein 18g

• Baked pesto tilapia (1 filet)
• Roasted whole carrots with tahini drizzle (1 serving)
• ½ cup cooked quinoa

Calories 430; carbs 40g; fibre 7g; fat 23g; protein 19g

• Snack 1 — No-bake cottage cheese cookie dough (½ cup): 217 kcal; 19g carbs; 2g fibre; 12g fat; 10g protein
• Snack 2 — Roasted chickpeas (¼ cup): 135 kcal; 20g carbs; 4g fibre; 4g fat; 6g protein

• Baked apple flax squares (1 square)
• 1 cup 2% milk

Calories 534; carbs 49g; fibre 10g; fat 30g; protein 21g

• Tuna salad (1 serving)
• 2 slices whole grain toast

Calories 559; carbs 53g; fibre 13g; fat 23g; protein 38g

• Lentil shepherd’s pie (1⅓ cups)
• Green goddess salad with cabbage (2 cups)

Calories 467; carbs 60g; fibre 17g; fat 22g; protein 14g

• Snack 1 — No-bake chocolate oat square (1): 244 kcal; 23g carbs; 4g fibre; 15g fat; 6g protein

• Tex Mex scrambled breakfast tacos (2)
• 1 cup honeydew melon

Calories 548; carbs 52g; fibre 11g; fat 30g; protein 22g

• ¼ roasted spaghetti squash & sauce
• 1 large apple

Calories 487; carbs 54g; fibre 12g; fat 20g; protein 25g

• Thai coconut curry (1½ cups)
• Riced cauliflower with quinoa and pomegranate (¾ cup)

Calories 488; carbs 62g; fibre 27g; fat 17g; protein 24g

• Snack 1 — Baked chickpea blondie: 130 kcal; 16g carbs; 3g fibre; 6g fat; 4g protein
• Snack 2 — No-bake chocolate avocado mousse (½ cup): 211 kcal; 19g carbs; 11g fibre; 17g fat; 4g protein

• Blender oatmeal yogurt pancakes (2)
• ½ cup blueberries
• 1 cup 2% milk

Calories 524; carbs 65g; fibre 9g; fat 16g; protein 32g

• Baked falafel patties (3)
• Cauliflower rice tabbouleh (1¾ cups)

Calories 434; carbs 54g; fibre 15g; fat 20g; protein 16g

• Harissa chicken with veggies (2 skewers)
• Tzatziki (¼ cup)
• 1 cup cooked quinoa

Calories 545; carbs 56g; fibre 9g; fat 16g; protein 47g

• Snack 1 — No-bake cottage cheese cookie dough (½ cup): 217 kcal; 19g carbs; 2g fibre; 12g fat; 10g protein
• Snack 2 — Baked chickpea blondie: 130 kcal; 16g carbs; 3g fibre; 6g fat; 4g protein

• Apple pie chia yogurt parfait with 2 tbsp peanut butter
• 2 large boiled eggs

Calories 518; carbs 43g; fibre 9g; fat 28g; protein 31g

• Jerk shrimp bowl with pineapple salsa (1)
• 1 cup cooked broccoli

Calories 482; carbs 53g; fibre 15g; fat 20g; protein 29g

• Marinated tofu cabbage tacos (3)
• Pico de gallo (1 cup)

Calories 519; carbs 63g; fibre 10g; fat 24g; protein 20g

• Snack 1 — ½ cup blueberries + ½ cup 2% cottage cheese: 135 kcal; 15g carbs; 2g fibre; 3g fat; 11g protein
• Snack 2 — Baked sweet potato muffin with flax seed (1): 150 kcal; 24g carbs; 5g fibre; 6g fat; 4g protein

• Oatmeal with apple and walnuts (1 serving) with 2 tbsp peanut butter

Calories 516; carbs 50g; fibre 11g; fat 32g; protein 17g

• Mashed chickpea egg and avocado toast (2 slices) — recipe
• 1 cup strawberries

Calories 506; carbs 59g; fibre 17g; fat 24g; protein 20g

• Baked oatmeal crusted chicken tenders (2)
• Kale & Brussels sprouts salad (1 cup)
• 1 medium baked potato (skin on)

Calories 498; carbs 54g; fibre 9g; fat 22g; protein 25g

• Snack 1 — Baked sweet potato muffin with flax seed (1): 150 kcal; 24g carbs; 5g fibre; 6g fat; 4g protein
• Snack 2 — Chia pudding (1 cup): 141 kcal; 17g carbs; 6g fibre; 8g fat; 3g protein