What Are Some Breakfast Ideas For A Diabetic On The Two Meal Plan?

by Anita
(Lusaka, Zambia)

Please can you give me a sample breakfast for the 2 meal plan? I am a diabetic. I've been told to eat some fruit in the morning which I did this morning with a big bowl of oats. My sugar level was 19!!!! I also train a lot so I need the extra calories.

Hi Anita,

The very best foods to eat on the two meal plan are whole foods, so you're on the right track with the fruit (as long as it's fresh, not canned) and the oatmeal (as long as you're not using refined sugars to sweeten it).

The only thing about having just fruit and oatmeal for breakfast though is that it is not completely balanced. It does not provide your body with enough protein.

Protein is very important because among other things, it helps to stabilize your blood sugar levels. It also helps to keep you satisfied longer, which is a key to success on the two meal plan.

So, to balance out your breakfast of fruit and oats, try to add a good source of protein such as some raw nuts and seeds. You can try almonds, walnuts, pumpkin seeds, sunflower seeds, etc. Mix it up from day to day and eat a variety of them. You don't need very much nuts and/seeds; just a small handful should be fine. Experiment with the portions to see what works best for you.

In addition to that, you could try other whole grains that are high in protein for breakfast. Some really great ones are: quinoa, millet, buckwheat, amaranth, and barley. You can cook the grains into a porridge, you can eat them like a cereal with milk, chopped nuts, shredded coconut, and a small amount of dried fruit for sweetening, or you can make them into homemade waffles: You can find a recipe for some homemade waffles that are high in protein on this page of my website: http://www.natural-health-restored.com/vegan-breakfast-recipes.html

You can also find a whole grain gluten free waffle recipe in this back issue of my restoration ezine. You can make this recipe higher in protein by using quinoa flour, or buckwheat flour instead of the corn flour: http://www.natural-health-restored.com/Restoration-restoration-issue-008.html

You may find that some grains raise your blood sugar levels more than others. Again, with some experimentation, you can find out what works best for your body.

Aside from breakfasts that include fruits, grains, and nuts/seeds, you could try having savory foods instead. You could have a plate of steamed veggies, along with some kind of dish made from beans or legumes. Some ideas that come to mind are breakfast burritos made from a whole grain tortilla filled with a savory bean filling, scrambled tofu with a slice or two of whole grain bread, and savory bean stew over a bed of quinoa.

The possibilities are endless. The key is to include enough protein during each meal to suit your needs.

Of course with any changes to your diet and lifestyle, it's always a great idea to check in with your doctor first. That way s/he can monitor the dosages of any medications you're on an adjust them according to any changes that may happen.

Hope that helps! And please, do feel free to keep me posted and let me know how it all goes.

Michelle