Leo's Weekly Diet Plan for Diabetics

**Day 1:**

- Breakfast: Oats with chia seeds, berries, and a sprinkle of nuts

- Lunch: Grilled chicken salad with olive oil dressing

- Dinner: Baked salmon with roasted vegetables and brown rice

**Day 2:**

- Breakfast: Scrambled eggs with spinach and tomatoes

- Lunch: Leftover salmon with a side of steamed broccoli

- Dinner: Lean beef mince stir-fry with mixed vegetables and brown rice

**Day 3:**

- Breakfast: Greek yogurt with sliced apples and a few walnuts

- Lunch: Chickpea salad with cucumber, tomatoes, and olive oil

- Dinner: Baked chicken breast with roasted sweet potatoes and green beans

**Day 4:**

- Breakfast: Oatmeal with sliced banana and a tablespoon of flaxseeds

- Lunch: Leftover chicken with a large side salad

- Dinner: Grilled fish with quinoa and steamed carrots

**Day 5:**

- Breakfast: Scrambled eggs with mushrooms and onions

- Lunch: Lentil soup with a side of whole grain bread

- Dinner: Baked tofu with stir-fried vegetables and brown rice

**Day 6:**

- Breakfast: Oats with chia seeds and berries

- Lunch: Leftover lentil soup

- Dinner: Baked chicken with roasted vegetables and barley

**Day 7:**

- Breakfast: Greek yogurt with mixed berries and a handful of almonds

- Lunch: Chicken and vegetable wrap in a whole grain tortilla

- Dinner: Baked fish with roasted sweet potatoes and green beans

**Key tips:**

- Use olive oil for cooking

- Eat vegetables with every meal

- Limit red meat to 1-2 times per week

- Include a variety of protein sources

- Drink plenty of water

🛒Supermarket‑walk version of the list. 

Produce (first stop)

- Spinach  

- Tomatoes  

- Broccoli  

- Cucumbers  

- Carrots  

- Mushrooms  

- Onions  

- Capsicum / zucchini / snow peas (stir‑fry mix)  

- Sweet potatoes  

- Green beans  

- Berries (strawberries, blueberries, raspberries)  

- Apples  

- Bananas  

- Citrus (optional rotation)  

 

Meat & Seafood

- Chicken breast/thighs  

- Salmon fillets  

- Lean beef mince (small portion, 1–2x per week)  

- Fish fillets (for grilling/baking)  

Dairy & Alternatives

- Eggs  

- Greek yogurt (unsweetened)  

- Tofu  

Dry Goods & Pantry

- Rolled oats  

- Brown rice  

- Quinoa  

- Barley  

- Whole grain bread/tortillas  

- Chickpeas (canned or dried)  

- Lentils (canned or dried)  

- Olive oil (extra virgin)  

- Herbs & spices (garlic, pepper, paprika, etc.)  

Nuts & Seeds

- Walnuts  

- Almonds  

- Cashews (your nibble ritual)  

- Chia seeds  

- Flaxseeds  

Drinks

- Water (refillable bottle to resist sugary aisles)  

🥪 Snack Tier (Optional, Flexible)

- Boiled eggs → quick protein, portable, no fuss.  

- Veggie sticks → carrots, cucumber, capsicum, paired with hummus or Greek yogurt dip.  

- Nut packs → small handful of cashews, almonds, or walnuts (your copper ritual fits here).  

- Fruit bites → apple slices, berries, or a banana when you need something sweet but natural.  

- Whole grain crackers → with cheese or avocado for balance.