Managing diabetes can be a challenge, especially when it comes to maintaining a healthy diet on a budget. Fortunately, with a little planning and creativity, it’s entirely possible to create nutritious meals that won’t break the bank. Below are three diverse and practical examples of budget-friendly diabetic meal plans to help you eat well while keeping your finances in check.
This meal is perfect for a cozy dinner and is packed with fiber and protein. Lentils are a fantastic budget-friendly option that helps to keep blood sugar levels stable.
Start by sautéing one chopped onion, two diced carrots, and two diced celery stalks in a large pot with a tablespoon of olive oil. Once softened, add two cloves of minced garlic, a teaspoon of cumin, and a teaspoon of paprika for flavor. Pour in 4 cups of low-sodium vegetable broth and add 1 cup of rinsed lentils, along with your choice of vegetables—like diced tomatoes, spinach, or bell peppers. Simmer for about 30 minutes until the lentils are tender.
Serve this stew with a side of whole-grain bread or a simple green salad for a complete meal.
Notes: You can vary the vegetables based on what’s in season or on sale, and leftovers can be stored in the fridge for quick lunches during the week.
This fresh and filling salad is great for lunch or dinner and is loaded with nutrients. Quinoa is a versatile grain that is often on sale in bulk, making it an economical choice.
Cook 1 cup of quinoa according to package instructions. In a large bowl, combine the cooked quinoa with 1 can of drained black beans, one diced avocado, one chopped bell pepper, and a handful of chopped cilantro. For the dressing, whisk together the juice of one lime, a tablespoon of olive oil, salt, and pepper. Toss everything together and serve chilled or at room temperature.
Notes: Feel free to add corn or chopped tomatoes for extra flavor. This salad keeps well in the fridge for a few days, making it a great option for meal prep.
This simple yet satisfying meal is perfect for busy weeknights and is a great way to enjoy lean protein with wholesome veggies.
Season four chicken thighs with salt, pepper, garlic powder, and your choice of herbs (like rosemary or thyme). Place the thighs on a baking sheet alongside chopped vegetables such as carrots, zucchini, and bell peppers. Drizzle everything with a little olive oil and roast in the oven at 400°F (200°C) for about 35-40 minutes, or until the chicken is cooked through and the vegetables are tender.
Serve this dish with a side of brown rice or quinoa for a balanced meal.
Notes: Chicken thighs are generally cheaper than breasts and provide more flavor. You can swap out the vegetables based on what you have at home or what’s on sale to keep costs down.