1200 Calorie Diabetic Menu

Reduce Your Blood Sugar Naturally

1200 calorie diabetic menu is a sample diabetic 1200 calorie diet meal plan. It used low glycemic index or GI foods as well as foods which nourish Yin. All these foods help to prevent blood glucose from rising.

Who should go for 1200 calorie diabetic menu?

  • You have diabetes type 2.
  • You are with pre-diabetes.
  • Your family has a history of diabetes.
  • Your weight is below 180 pound and your diet meal plan is under 1800 calorie. Further more, you often go for 1500 calorie diet plan. Or you are currently with 1200 calorie diabetic diets.

Don't get yourself on a rush to try 1200 calorie diet if you are over 200 pound. Go for 1800 calorie, or 1500 calorie. When you reduces to around 160 pound try again.

What food should I eat

Besides healthy foods such as whole grains, lean meat, fresh vegetables and fruits, you should eat more foods that help to reduce blood glucose level.

Low Gi or glycemic index foods will release glucose slow which are good for diabetic. These foods are Hummus, Peanuts, Walnuts, Eggplant, Broccoli, Cauliflower, Cabbage, Mushrooms, Tomatoes, etc.

According to Yin-Yang theory, people with diabetes should eat more foods that nourish Yin such as beef tendon, white fungus (tremella), abalone, pear, etc. Luo Han Guo is a perfect drink for diabetes.

In this diet menu, we used wheat tortilla. Its GI is only 30 for 50g. Hummus GI is 6 for 30g.

Job's Tear's is Chinese Pearled Barley. Its GI is only 35 for 150g. Meanwhile Job's Tear's clear away heat in your lung and stomach.

Where to eat

Cooking at home will guarantee the calorie intake and healthy food choice.

When to start

After get the permission of your doctor, and when you are in a good mood.

Here is a sample of 1200 calorie diabetic menu.

Meal Recipe Food Weight(g) Protein(g) Fat(g) Carbohydrate(g) Heat(Kcal)
Breakfast a. Oat Bran with Milk

b. Hard-boiled Egg

c. Pear

a. 100g(3.6oz) oat bran,

1 cup skimmed milk

b. 1 whole egg,large,50g

1 small pear,122g

 

16  6 32 246

24.6%

Mid Morning Snack Steamed Sweet Potato with Hummus and Tomato Sauce

 

1 medium sweet potato,114g

1 tbsp hummus(15g)

1 tbsp tomato sauce(17g)

1 1 33  

145

14.5%

 

Drinks Luo Han Guo soup 1 luo han guo - - - -
Lunch a.  Job's Tears Porridge

b. Stir Fried Beef with Broccoli

 

a. 1/4 cup Job's Tears(50g)

b.

50g beef, lean meat

1 stalk broccoli(150g)

2 tsp olive oil(15g)

 

 

19 12 46 368

36.8%

Drinks Job's Tears Soup 2 cups(200ml) - - - -
Mid-afternoon Snack Steamed Eggplant with Tomato Sauce 1/2 eggplant

1 tbsp tomato sauce(17g)

2   19 84

8.4%

Dinner a. Stewed Tofu and Seafood with  Cabbage

b. Whole  Wheat Tortilla

 

a. 1/8 block tofu(58g)

50g abalone

5 small scallop(30g)

2 tbsp tomato sauce(34g)

5 large cabbage leaves(160g)

2 tsp olive oil

b. 1 medium tortilla (26g)

20 13 40  

357

35.7%

 

Drinks Luo Han Guo Soup 1 cup(200ml) - - - -
Total - - 58 32 170  
Heat - - 232 288 680 1200
Heat% - - 19% 24% 57%  

Diet recipes for 1200 Calorie Diabetic Menu

 

Breakfast recipes for 1200 Calorie Diabetic Menu

a. Oat Bran with Milk Porridge

Add one cup of water in a saucepan. Add in oat bran.

Bring to a boil. Continue to cook 2mins.

Stir well, pour in milk, stir well.

 

b. Hard-Boiled Egg Recipe

Place an egg in cold water, bring to a boil.

Continue to cook 7-8mins. Turn off the heat.

Put the egg in cold water (this can be easy to remove the eggshell).

Click here for how to cook hard-boiled egg.

Mid-morning snack: Steamed Sweet Potato with Hummus and Tomato Sauce

Clean sweet potato, cut into 3 blocks. Steam for 10-15mins.

Serve with hummus and tomato sauce.

 

Drinks: Luo Han Guo Soup

Crack a Luo han guo. Put in cold water(10 cups).

Bring to a boil. Continue to boil 10mins.

 

Lunch recipes for 1200 Calorie Diabetic Menu

a. Job's Tears Recipe

Replace white rice with Job's Tears Porridge

1/4 cup raw Job's Tears, 5 cups water.

Bring to a boil. Continue to boil for 60mins with low heat.

Eat grains as main food. Leave the soup as drinks.

 

c. Stir Fried with Broccoli Recipe

Clean broccoli, cut into bite size.

Clean beef, cut into thin strips. Marinate in soy sauce, rice wine for 15mins.

Heat oil in a wok, add onions and garlic, stir. Add beef strips, stir fry.

Add broccoli, stir fry. Add two tablespoon hot water, stir fry for 3mins.

Add salt and other seasoning to taste.

 

Mid-afternoon snack: Steamed Eggplant with Tomato Sauce Recipe

Clean eggplant, cut into 4 to 5 blocks, steam for 10mins.

Serve with tomato sauce or other seasonings.

 

Dinner recipes for 1200 Calorie Diabetic Menu

a. Stewed Tofu and Seafood with Cabbage

Clean scallop and abalone. Cut into small pieces.

Cut tofu into very small cubes, the same size of grains.

Clean cabbage, poach in boiling water.

Take out,cut into small pieces.

Heat oil in a wok. Add ginger, garlic and onions, stir.

Add scallop, abalone and tofu. Stir fry 2mins.

Add cabbage, stir fry. Add salt and other seasoning to taste.

Serve with tortilla.

This 1200 Calorie Diabetic Menu is not only for diabetics, it is suitable for those who want to lose weight in healthy way as well.

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