Finding free diabetes menus online is a great idea. They not only help you to know what you can eat to keep your blood sugar levels on target, but many are made for balanced nutrition as well. As you search through the free diabetic menus, you’ll want to make sure that they meet the recommendations of your doctor and/or dietician. You should be sure that you are getting proper amount of fiber and vitamins as well as getting a healthy amount of healthy carbohydrates and ‘good’ fats derived from foods such as avocados, various forms of nuts, and healthy cooking oils.

Diabetes.about.com suggests planning your meals a few days at a time. Having a collection of diabetic menus around your house can be a real help in doing this. There are many websites which provide free diabetes menus. Here are some sites you can try:

  • EatingWell.com
  • DiabeticLivingOnline.com
  • GlucoMenu.com

 

Free Diabetes Menus to Try

 

Listed below are several diabetic menu samples to start your collection with. Each of the following menus was created to promote good heart health as well. You can mix and match these meals if you wish; try to ensure however that none of the snacks exceed 45 grams of carbohydrates and none of the snacks exceed 15 grams. You also need to ensure that you are receiving the right amounts of nutrients. Please refer to Diabetes.org, the American Diabetes Association’s website, if you would like to learn how to create diabetes menus on your own.

Day 1

Breakfast:

  • 1 cup skim milk
  • 1 cup Cheerios cereal
  • 1 medium orange

 

A.M. Snack:

  • 1 cup Watermelon

 

Lunch:

  • Chicken wrap with lettuce
  • 1 cup skim milk
  • 4 oz. fresh pineapple

 

P.M. Snack

  • 6 oz. flavored or plain non-fat yogurt

 

Dinner:

  • ½ cup of steamed broccoli
  • ½ cup of tossed salad
  • 1 tbsp. dressing
  • ½ cup brown rice, cooked
  • 1 lb. steak or brisket

 

Day 2

Breakfast:

  • 1 scrambled egg
  • 2 slices of reduce calorie oatmeal bran bread
  • 1 Nectarine
  • 1 cup skim milk

 

A.M. Snack:

  • 1 Peach

 

Lunch:

  • 1 cup skim milk
  • 1 cup shrimp salad
  • 1 apricot
  • 1 diet soda

 

P.M. Snack:

  • 3 oz. carrot sticks
  • 1 oz. cheddar cheese

 

Dinner:

  • ½ cup steamed potatoes
  • ½ cup steamed carrots
  • 1 lb. pork loin
  • 1 cup of romaine lettuce
  • 1 tbsp. salad dressing
  • 1 cup strawberries

 

Day 3

Breakfast:

  • 1 whole grain oat bran bagel
  • 1 oz. fat free cream cheese
  • 1 cup skim milk

 

A.M. Snack:

  • 1 cup watermelon

 

Lunch:

  • 1 Thai beef salad
  • 1 whole-wheat roll

 

P.M. Snack:

  • ½ cup blackberries

 

Dinner:

  • ½ cup cooked couscous
  • ¾ cup steamed broccoli
  • 1 cup fresh strawberries
  • ¼ lb. salmon fillet