Free Menu Plan for Healthy Eating

(Suitable for Diabetics)

This free menu plan is an example of a typically days diet for someone trying to eat healthy, maintain healthy weight and regulate blood glucose levels (which is important for everyone not just diabetics)

The following free menu plan is low fat and incoporates low glycemic index foods. The menu is easy to follow and is helpful for people who like to follow a diet or just want sample menu suggestions.

One of the roles of a dietitian is to customize an health menu plan to your specific needs and tastes, for this service click here. For an appointment phone 02 8883 2040

For more information of Diabetes click here

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1 bowl of low GI cereal e.g. 40 g of natural muesli, allbran or sultana bran with 1 glass of low or nonfat milk. ½ cup of breakfast fruit in natural fruit. 1 glass of fruit juice.

Morning Tea

1 slice of raisin toast with a thin spread of canola margarine or a tub of low fat yogurt. Have your tea/coffee if you like but stick to low fat milk and artifical sugar to taste. Don’t forget to drink 1 glass of water.


1 lean turkey sandwich made with the following:- 2 slices of low GI bread (soy and linseed bread) with a thin spread of canola margarine, 1 thick slice of turkey breast (42g), 1 tablespoon of cranberry sauce, and a colorful mixture of your favorite salad (lettuce, cucumber, tomato, grated carrot, beetroot). 1 small apple. 1 large glass of water


Sweet chilli tuna and walnut salad made with:- 1 tin of sweet chilli tuna, 2 slices of low GI bread, 3 lettuce leaves, ½ a sliced tomato, ¼ cup of grated carrot, 1 handful of walnuts, ½ stick of celery, 3 slices of canned beetroot. 1 small apple. 1 large glass of water.

Afternoon Tea

1 small fruit salad or hand full of mixed nuts (without salt if you have high blood pressure) or tub of low fat yogurt. Tea/coffee (optional) and 1 glass of water.


1 small chicken breast or 1 similar sized fish fillet, 1 tablespoon of canola oil, 2 cups of your favorite colorful vegetables chopped. 1 cup of basmati rice or 1 cup of pastaUsing the above combination can be cooked any way you want. 1. Stir fry 2. Chicken bolognaise 3. Grilled or baked with veggies and rice with white source are just a few ideas.


2 scoops of low fat ice cream or 1 glass of low fat milk with Milo

For all other recipe ideas click here.

For diabetic recipe ideas for your free menu plan.