Create Your Prediabetes Meal Plan

CREATE YOUR

PREDIABETES MEAL PLAN

CREATE YOUR PREDIABETES

MEAL PLAN

Many people think only sweetened food and beverages, or sugar could cause
prediabetes. Avoiding these foods alone is not enough. Choosing the right
food is key to prevent or reverse prediabetes.

The healthiest eating plan is to incorporate a variety of nutrient-rich,
low-fat, and low-calorie foods from all food groups in moderate amounts.

•Because they have a lower glycemic
index GI and lower glycemic load (GL)
value that causes less impact on blood
glucose levels than high GI/CL foods.
•Visit https://glycemicindex.com/gi-search/
to learn more.

The primary fat source should be the
unsaturated fat from vegetable oils
rather than saturated fats and
hydrogenated fats.

Decide what, when and how much you eat = better success with healthier eating.

PLAN YOUR MEALS

Keep track of
your portions.

MINIMISE UNPLANNED EATING

Hungry people end up
grabbing just any
available food because
of convenience.

HEALTHY EATING BECOMES CONVENIENT

Easily available balanced,
nutrient-dense meals are
eaten more often.

SAVE TIME

Prepping ahead means a
healthy meal is always
ready in minutes.

SAVE MONEY

Home cook is often
cheaper than outside food.

MINIMISE
FOOD WASTE

Planning your grocery
shopping helps prevent
food waste.

Quick Fact

You could live this much longer
with a healthy diet. ¹

~10 years: young adults
~6-7 years: middle-aged adults

Planning your meals in advance can seem intimidating.
Like any new habit, it gets easier with practice.

In the meantime, here are some ideas
to get you started in your menu planning routine.

Choose your Gender

Day 1

Day 2

Day 3

Break
fast

Club Sandwich & Caffe Latte
with no added sugars

2 slices of wholemeal bread with tuna & cheese slice

1 cup of salads. Limit the use of salad dressing. Can add olive oil/ peanut butter/ walnut as it is good fat

1 cup of caffe latte with low-fat milk & no added sugars

Roasted Chicken Salad
with Baked Beans
& Half-boiled Egg & Caffe Latte
with no added sugars

1 piece of roasted chicken (choose breast part)

Add 1 cup of salads with olive oil

1/3 cup of baked beans
with half-boiled egg

1 cup of caffe latte with low-fat milk & no added sugars

Capathi & Egg with Dhal & Teh O with no added sugars

1 piece of capathi with egg

1 cup of dhal

1 cup of teh O
with no added sugars

Lunch

Roasted Chicken Rice with Tauhoo & Fruit Juice with no added sugars

1 plate of chicken rice with roasted chicken
(choose breast part)

¹⁄₂ piece of tauhoo

Add extra salad bowl & cucumbers

Fresh fruit juice with no added sugars

Aglio Olio Spaghetti
& Salad Bowl with Almonds

1 plate of prawn aglio olio spaghetti

Add extra salad bowl with almond nuts. Limit the use of salad dressings, olive oil would be the best choice

1 fruit such as pear

Plain water

Bibimbap with Tofu Soup
& Fruit Juice
with no added sugars

1 bowl of brown rice with sliced chicken meat

Add 1 cup of vegetables

1 bowl of tofu soup

Fresh fruit juice with no added sugars

Snack

Fruit Yogurt with Seeds & Almond

1 cup of low fat greek yogurt

Add fresh fruits
(e.g 1 whole banana)

Add 1 teaspoon of chia seeds, walnut & almond

Chickpeas with Japanese tea

¹⁄₂ cup of chickpeas

1 slice of watermelon

1 cup of Japanese tea

Pie Tee with Wanton Soup
& Chinese Tea

3 pieces of pie tee
with shrimp filling

1 fruit such as banana

¹⁄₂ bowl of wanton soup

1 cup of Chinese tea

Dinner

Ipoh Hor Fun Noodle & Bubble Tea with no added sugars

1 bowl of hor fun noodles

Add 1 cup of green vegetables

1 fruit or 1 regular bubble tea
(ask for no added sugars)

Tuna Sushi with Shredded Chicken Salad

4 pieces of tuna salad sushi

Shredded chicken salad,
limit the use
of salad dressings

Grilled Chicken Wrap & Diet Soda

1 piece of wholegrain wrap with grilled chicken

Order extra salad bowl,
limit the use
of salad dressings

Diet soda

Total kcal: 1897

51% carbohydrate

23% protein

25% fat

Total kcal: 1826

45% carbohydrate

25% protein

31% fat

Total kcal: 1761

48% carbohydrate

23% protein

33% fat

Day 1

Day 2

Day 3

Break
fast

Club Sandwich & Caffe Latte
with no added sugars

2 slices of wholemeal bread with tuna

1 cup of salads. Limit the use of salad dressing.

1 cup of caffe latte
with low-fat milk
& no added sugars

Roasted Chicken Salad with Baked Beans & Caffe Latte with no added sugars

1 piece of roasted chicken breast

1 cup of salads with olive oil

2/3 cup of baked beans

1 cup of caffe latte
with low-fat milk
& no added sugars

Capathi & Egg with Dhal & Teh O with no added sugars

1 piece of capathi

1 cup of dhal

1 cup of teh O
with no added sugars

Lunch

Roasted Chicken Rice
& Fruit Juice
with no added sugars

1 plate of chicken rice
with roasted chicken
(choose breast part)

Add extra salad bowl
& cucumbers

Fresh fruit juice
with no added sugars

Aglio Olio Spaghetti
& Salad Bowl

1 plate of prawn
aglio olio spaghetti

Add extra salad bowl. Limit the use of salad dressings, olive oil would be the best choice

1 fruit such as pear

Plain water

Bibimbap & Fruit Juice
with no added sugars

1 bowl of brown rice
with sliced chicken meat

Add 1 cup of vegetables

Fresh fruit juice
with no added sugars

Snack

Fruit Yogurt with Seeds

³⁄₄ cup of low fat
greek yogurt

Add fresh fruits
(e.g 1 whole banana)

Add 1 teaspoon of chia seeds

Chickpeas with Japanese tea

¹⁄₃ cup of chickpeas

1 slice of watermelon

1 cup of Japanese tea

Pie Tee & Chinese Tea

3 pieces of pie tee
with shrimp filling

1 fruit such as banana

1 cup of Chinese tea

Dinner

Ipoh Hor Fun Noodles

1 bowl of hor fun noodles

Add 1 cup of green vegetables

Tuna Sushi with salad bowl

3 pieces of tuna salad sushi

Add extra salad bowl,
limit the use of salad dressings

Grilled Chicken Wrap & Diet Soda

1 piece of wholegrain
wrap with grilled chicken

Order extra salad bowl,
limit the use
of salad dressing

Diet soda

Total kcal: 1532

56% carbohydrate

26% protein

19% fat

Total kcal: 1556

54% carbohydrate

22% protein

26% fat

Total kcal: 1468

54% carbohydrate

22% protein

29% fat

Day 1

Breakfast

Club Sandwich & Caffe Latte
with no added sugars

2 slices of wholemeal bread with tuna & cheese slice

1 cup of salads. Limit the use of salad dressing. Can add olive oil/ peanut butter/ walnut as it is good fat

1 cup of caffe latte with low-fat milk & no added sugars

Lunch

Roasted Chicken Rice with Tauhoo & Fruit Juice with no added sugars

1 plate of chicken rice with roasted chicken
(choose breast part)

¹⁄₂ piece of tauhoo

Add extra salad bowl & cucumbers

Fresh fruit juice
with no added sugars

Snack

Fruit Yogurt with Seeds & Almond

1 cup of low fat greek yogurt

Add fresh fruits
(e.g 1 whole banana)

Add 1 teaspoon of chia seeds, walnut & almond

Dinner

Ipoh Hor Fun Noodle & Bubble Tea with no added sugars

1 bowl of hor fun noodles

Add 1 cup of green vegetables

1 fruit or 1 regular bubble tea
(ask for no added sugars)

Total kcal: 1897

51% carbohydrate

23% protein

25% fat
Day 2

Breakfast

Roasted Chicken Salad
with Baked Beans
& Half-boiled Egg & Caffe Latte
with no added sugars

1 piece of roasted chicken (choose breast part)

Add 1 cup of salads with olive oil

1/3 cup of baked beans
with half-boiled egg

1 cup of caffe latte with
low-fat milk & no added sugars

Lunch

Aglio Olio Spaghetti
& Salad Bowl with Almonds

1 plate of prawn aglio olio spaghetti

Add extra salad bowl with almond nuts. Limit the use of salad dressings, olive oil would be the best choice

1 fruit such as pear

Plain water

Snack

Chickpeas with Japanese tea

¹⁄₂ cup of chickpeas

1 slice of watermelon

1 cup of Japanese tea

Dinner

Tuna Sushi with Shredded Chicken Salad

4 pieces of tuna salad sushi

Shredded chicken salad,
limit the use
of salad dressings

Total kcal: 1826

45% carbohydrate

25% protein

31% fat
Day 3

Breakfast

Capathi & Egg with Dhal & Teh O with no added sugars

1 piece of capathi with egg

1 cup of dhal

1 cup of teh O
with no added sugars

Lunch

Bibimbap with Tofu Soup
& Fruit Juice
with no added sugars

1 bowl of brown rice
with sliced chicken meat

Add 1 cup of vegetables

1 bowl of tofu soup

Fresh fruit juice
with no added sugars

Snack

Pie Tee with Wanton Soup
& Chinese Tea

3 pieces of pie tee
with shrimp filling

1 fruit such as banana

¹⁄₂ bowl of wanton soup

1 cup of Chinese tea

Dinner

Grilled Chicken Wrap & Diet Soda

1 piece of wholegrain wrap with grilled chicken

Order extra salad bowl,
limit the use
of salad dressings

Diet soda

Total kcal: 1761

48% carbohydrate

23% protein

33% fat

Day 1

Breakfast

Club Sandwich & Caffe Latte
with no added sugars

2 slices of wholemeal bread with tuna

1 cup of salads. Limit the use of salad dressing.

1 cup of caffe latte
with low-fat milk
& no added sugars

Lunch

Roasted Chicken Rice
& Fruit Juice
with no added sugars

1 plate of chicken rice with roasted chicken
(choose breast part)

Add extra salad bowl
& cucumbers

Fresh fruit juice
with no added sugars

Snack

Fruit Yogurt with Seeds

³⁄₄ cup of low fat
greek yogurt

Add fresh fruits
(e.g 1 whole banana)

Add 1 teaspoon of chia seeds

Dinner

Ipoh Hor Fun Noodles

1 bowl of hor fun noodles

Add 1 cup of green vegetables

Total kcal: 1532

56% carbohydrate

26% protein

19% fat
Day 2

Breakfast

Roasted Chicken Salad with Baked Beans & Caffe Latte with no added sugars

1 piece of roasted chicken breast

1 cup of salads with olive oil

2/3 cup of baked beans

1 cup of caffe latte
with low-fat milk
& no added sugars

Lunch

Aglio Olio Spaghetti
& Salad Bowl

1 plate of prawn
aglio olio spaghetti

Add extra salad bowl. Limit the use of salad dressings, olive oil would be the best choice

1 fruit such as pear

Plain water

Snack

Chickpeas with Japanese tea

¹⁄₃ cup of chickpeas

1 slice of watermelon

1 cup of Japanese tea

Dinner

Tuna Sushi with salad bowl

3 pieces of tuna salad sushi

Add extra salad bowl,
limit the use of salad dressings

Total kcal: 1556

54% carbohydrate

22% protein

26% fat
Day 3

Breakfast

Capathi & Egg with Dhal & Teh O with no added sugars

1 piece of capathi

1 cup of dhal

1 cup of teh O
with no added sugars

Lunch

Bibimbap & Fruit Juice
with no added sugars

1 bowl of brown rice
with sliced chicken meat

Add 1 cup of vegetables

Fresh fruit juice
with no added sugars

Snack

Pie Tee & Chinese Tea

3 pieces of pie tee
with shrimp filling

1 fruit such as banana

1 cup of Chinese tea

Dinner

Grilled Chicken Wrap & Diet Soda

1 piece of wholegrain
wrap with grilled chicken

Order extra salad bowl,
limit the use
of salad dressing

Diet soda

Total kcal: 1468

54% carbohydrate

22% protein

29% fat

CONSULT A DIETITIAN
TO RECEIVE
PERSONALISED
CALORIES AND MEAL PLANS

A dietitian can help you put together a meal plan based on your health goals, preference, and lifestyle.
They can also guide you to improve your eating habits, such as choosing portion sizes that suit the
needs for your size and activity level.

The information contained herein develop in collaboration with UPM.

Panel of Advisors

Department of Dietetics

Faculty of Medicine and Health Sciences

Universiti Putra Malaysia

References:

1. Fadnes, L. T., Økland, J. M., Haaland, Ø. A., & Johansson, K. A. (2022). Estimating impact of food choices on life
expectancy: A modeling study. PLoS medicine, 19(2), e1003889.

Approval Code: MY-NOND-00121

CREATE YOUR

PREDIABETES MEAL PLAN

Quick Fact

Planning your meals in advance can seem intimidating. Like any new habit, it gets easier with practice.

In the meantime, here are some ideas to get you started in your menu planning routine.