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Guide to Diabetes

Meal Ideas - Helping you to take control! 

You do not need special 'diabetic foods', (e.g. jams, marmalades, biscuits, cakes, sweets, chocolates) because you have diabetes. Many of these products are not very tasty, they are expensive and often there are cheaper sugar free alternatives available in the supermarkets. 'Diabetic foods' have as much fat and calories as their sugary equivalents and they are, therefore not suitable if you are overweight. Here's what you can do though.


Eat Regular Meals

Eating the right food but also eating regularly is important to control your Type 2 diabetes. 

Eat meals

Your blood glucose will be better controlled if you eat little and often. This means having regular meals and snacks so that your food is spread through out the day. Do not skip meals and make sure you take breakfast.

If you are on certain tablets or insulin, regular meals and snack can help avoid symptoms of low blood glucose (sugar) or hypoglycaemia

Meal Ideas


There are plenty of meals to choose from and here area few examples to show you how easy your diet control can be.

Quick and Easy Meal Ideas



  • Wholegrain cereal. i.e Shredded wheat, bran flakes or corn flakes with banana and semi- skimmed milk
  • Weetabix with dried fruit or fruitbix and milk
  • Porridge and a small glass of unsweetened fruit juice
  • Instant oat Cereal or cornmeal porridge with hot milk
  • Wholegrain toast with low sugar marmalade or thinly spread jam
  • Well cooked egg and wholemeal toast
  • Grilled bacon and tomato on toast
  • Bacon sandwich
  • Tinned grapefruit or prunes in natural juice and whole meal toast


Main Meals

  • Roast lean meats,/ mince/ chicken with vegetables and mashed potatoes
  • Grilled fish, vegetables / salad and jacket potato
  • Poached/ oven baked fish or boil in the bag with peas and potatoes
  • Chicken and rice / yam / plantain and vegetables
  • Spaghetti bolognaise and side salad
  • Meat / fish / curry with chapattis, rice and salad
  • Omelette with various fillings, peppers, courgettes
  • Sausage, mashed potatoes and baked beans
  • Shepherds pie and vegetables


  • vegetable curry / dhal, chapattis / rice and salad
  • Macaroni cheese with grilled or tinned tomatoes.


Light Meals

  • Homemade or whole some tinned soups which include peas or lentils with bread roll
  • Baked beans/tinned fish or scrambled eggs on wholemeal toast
  • Tinned spaghetti in tomato sauce on toast topped with cheese
  • Grilled Fish fingers and mushy peas
  • Egg / fish / lean meat salad and a granary cob
  • Jacket potato with tuna and sweetcorn/ baked beans/ cheese served with salas
  • Wholemeal sandwiches or toasties filled with egg and cress/ tuna and cucumber / lean meat and salad filling
  • Chapattis with dhal and salad



  • Stewed fruit with low sugar, low fat custard (make at home with skimmed / semi-skimmed milk and sweeten with an artificial sweetener)
  • Fruit tinned in natural juice
  • Fresh fruit
  • Milk pudding (without added sugar)
  • Plain ice cream and sugar free jelly
  • Low fat, low sugar yoghurt or fromage frais (look for brands labelled ‘diet’)
  • Sugar free instant whip
  • Fresh fruit salad and ice cream


Ideas For In Between Meals

  • Fresh fruit
  • Biscuits, e.g. Rich Tea, Morning Coffee, reduced fat digestives
  • Fromage Frais or yoghurt, use ‘diet’ or natural
  • Glass of milk or coffee made with skimmed / semi-skimmed milk
  • Small scone / teacake / crumpet
  • Crisp bread / cracker bread with low fat topping – low fat spread / reduced fat cheese spread / reduced fat cream cheese / low fat cottage cheese / reduced fat hommous.
  • Instant soups


Suitable Drinks

  • Teas, coffees, cocoa - no added sugar (although artificial sweeteners may be used)
  • Sugar free squashes and ‘diet’ fizzy drinks
  • Unsweetened fruit juice should be kept to one small glass per day, preferably with a meal.



Eat Well Meal Ideas

As a person with diabetes, your diet is a very important part of your treatment. You should try to follow these rules of healthy eating. Download Document