“Healthy Meal Plan for Diabetics: Australian Edition”


Diabetes in Australia can be a rollercoaster ride. Like, you are always hunting for the perfect meal plan for diabetics. You want to satisfy your cravings but you have to balance your so-called sugar levels as well. Sounds difficult! But it is possible.



Aussie food trends (barbecues and lamingtons) are probably difficult to resist. You want to fill both your plate and palate. And with the right foods, you can do it.



Here we are with the most delicious solutions according to the flavours you love. Let’s stabilize those blood sugar levels, and start a delicious journey through an Australian-inspired diabetes meal plan.



Diabetes in Australia



Diabetes is common in Australia. It happens when your body has trouble managing sugar (or glucose). Glucose is like the fuel that keeps your body running smoothly.



There are most common ones are called type 1 and type 2.



Type 1 usually happens because your body can’t make insulin (a hormone that helps control blood sugar).  Meanwhile, type 2 is more common in adults. In this condition, your body can still make insulin, but it doesn’t use it as effectively.






The numbers don’t lie. In Australia, diabetes is on the rise. According to the Australian Institute of Health and Welfare, one in twenty Australians has diabetes. That’s over 1.3 million people living with the condition.



Diabetes can also cause blindness, kidney failure, and lower limb amputations in Australia. These numbers in fact represent the real people managing their blood sugar levels.



If you care about your weight as well, give a read to our weight loss meal plan.



How to Start a Diabetes Meal Plan?



Now you know the diabetes situation in Australia, it’s time to understand the importance of a balanced meal plan for diabetics. A meal plan can be a lifeline for those managing diabetes. It’s like building a solid foundation for a house.



Let’s break down the key elements to build your diabetes meal plan.



1.    Assess Your Nutritional Needs



A diabetes meal plan should fulfil your nutritional needs. This includes your age, gender, weight, activity level, or any other health issue you may have.



2.    Visit a Dietician



Before changing your diet, visit your doctor. They can help you determine daily caloric intake as per your nutritional needs.



3.    Determining Your Daily Caloric Intake



Calories count, even for diabetics. The number of calories you need each day depends on your individual needs.



According to Diabetes UK calories per day index is:



  • 2,000 calories per day for women
  • 2,500 calories per day for men



Australian Diabetes-Friendly Foods



Australia is full of delicious superfoods that can control blood sugar levels.



Probably, understanding how these Australian superfoods can affect your blood sugar levels is important. The good news is that most of them have a low glycemic index (GI).



Food with low GI gets digested slowly in your body. This slow digestion can stop your blood sugar from suddenly shooting up. This is especially good for folks dealing with diabetes because it helps keep their blood sugar steady all day long.



These superfoods are like blood sugar superheroes. Take their high protein, for instance. It can slow down the breakdown of carbs, which, in turn, stops those rises in blood sugar.



For further information on the benefits of superfoods for health, read our article here.




Aussie Superfoods for Diabetes Meal Plan



Here are a few Aussie superfoods for people with diabetes:



Barramundi: A flaky white fish to improve insulin sensitivity.

Emus: Emu eggs perfect food, low in carbohydrates and calories.

Cannellini beans: Source of protein, and fibre and have a low glycemic index.

Quandong:  A tart and tangy fruit with antioxidants to regulate blood sugar levels.

Wattleseed:  A protein-rich seed that can add a nutty flavour to your dishes.



And if you are allergic to certain superfoods, you can also take the Thermal Switch Capsules by Activ Nutrition to keep a close eye on your blood sugar.



Australian Seasonal Produce to Include in Meal Plan for Diabetics



Eating seasonally not only ensures the freshest ingredients but also allows you to vary your diet throughout the year. In Australia, you can savour an abundance of seasonal produce that’s perfect for diabetics.



Here is a seasonal guide to fresh fruits and vegetables, effective for diabetes in Australia:



Summer (December-February):

  • Kangaroo apples
  • Davidson plums
  • Finger limes



Autumn (March-May):

  • Riberry
  • Quandong
  • Macadamia nuts



Winter (June-August):

  • Muntries
  • Wattleseed
  • Bush tomatoes



Spring (September-November):

  • Lemon Myrtle
  • Kakadu plums
  • Bush limes



Balanced Meal Plan for Diabetics



You can easily make a meal plan for diabetics with some simple strategies like:



The Plate Method



One easy way to create a balanced meal plan for diabetics is to use the plate method.



This method divides your plate into three sections:



  • You can fill half of your plate with non-starchy low in calories vegetables. These veggies are high in nutrients.
  • One-quarter of your plate should be filled with lean protein like chicken, fish, beans, tofu, and eggs.
  • The other quarter can be of whole grains providing carbohydrates, fiber, and vitamins and minerals.



Dividing Your Plate: Proteins, Carbs, and Veggies



When choosing foods for your plate, it’s important to consider the portion sizes. Here are some of the tips for making portions of your plate:



Proteins: about the size of your palm.

Carbs: that fit in your fist.

Veggies: fill half your plate.



Too lazy to chop vegetables, got it! Now, you can add Pure Raw Greens (an Australian Superfood) to your plate or even in your drinks. Go get it.



Meal Plan for Diabetics – Aussie-Inspired Breakfast



Adding some Aussie-inspired elements to your diabetes meal plan can add a flavorful twist to your morning routine.



Vegemite toast with a twist



A classic Aussie favorite, Vegemite toast but with a diabetes-friendly twist. For making this toast, get whole-grain/multigrain bread, whatever is available to add more fibre.



Now, spread a thin layer of Vegemite, which is relatively low in carbs. Finally, top it with sliced avocado and a sprinkle of crushed macadamia nuts. You can also add 2 tablespoons of Alkalising Blend Superfood with the nuts.



Lunch and Dinner Meal Plan for Diabetes




All of the recipes are low in fat and sugar with plenty of ingredients.



Delicious Lunch


Grilled Barramundi with Lemon Myrtle



This dish is a light lunch option. Barramundi is an Australian fish that is high in protein. While lemon myrtle is a native herb with a citrusy aroma, Moreover, both of these perfectly complement each other.



To make this dish:



  1. Start by firing up your grill to medium-high heat – just let it get nice and hot.
  2. Take those barramundi fillets and sprinkle a bit of salt, pepper, and lemon myrtle on them. It’s like giving them a little flavour hug!
  3. Once your grill is good and hot, pop those seasoned fillets on there for 4 minutes and cook on each side.
  4. When they’re done, plate up your barramundi. You can make it even better by adding some grilled veggies or a fresh salad on the side.



Dinner Delights


Kangaroo Stir-Fry with Vegetables



This is a healthy dinner option. Besides kangaroo is a lean meat low in saturated fat and calories, just right for Diabetes.



To make this stir-fry:



  1. First, slice up the kangaroo steak into thin strips.
  2. Get your wok warmed up over medium heat.
  3. Now, add a bit of oil to the wok with the kangaroo and vegetables.
  4. Cook for 5-7 minutes.
  5. Dish out with rice or noodles, however you like.



Guilt-Free Australian Snacks for Diabetes Meal Plan



With lunch and dinner, how can you avoid snacks? However, finding diabetes-friendly snacks is quite difficult.



Don’t worry! Here are many delicious and nutritious Australian snacks that are perfect for people with diabetes:



  • Gullon Sugar-Free Biscuits
  • Fresh vegetables with hummus or guacamole
  • Hard-boiled eggs
  • Yoghurt with berries
  • Roasted chickpeas
  • Apple slices with peanut butter
  • Cottage cheese and berries
  • Nuts and seeds



Dining Out and Meal Plan as a Diabetic



Eating out with diabetes is certainly possible without sacrificing your health. Here are quick tips:



  • Review the menu online before you go. This will give you time to identify healthy options and make a plan.


  • Choose dishes that are grilled, steamed, poached, or baked. Avoid fried foods.


  • Ask your server how dishes are prepared. If you got some questions, ask right away.


  • Be mindful of portion sizes. Share a meal with a friend or family member, or take half of your meal home to enjoy later.


  • Beware of hidden sugars. Sauces, dressings, and condiments can be sneaky sources of added sugars.



FAQS on Australian Meal Plan for Diabetics



What is the best meal plan for diabetics?



The best meal plan for diabetics is one that focuses on balanced nutrition with portion control to manage blood sugar levels. It’s also smart to spread your meals and snacks throughout the day to avoid crashes in blood sugar.



Are there any easy meal plans for diabetics for those with busy schedules?



Absolutely! For busy folks, prepping in advance is your best friend. Make extra portions of healthy meals, freeze them, and reheat when needed. And don’t forget meal replacement shakes or protein bars for those super hectic days.



How does a low-carb meal plan benefit individuals with diabetes?



A low-carb meal plan can help stabilize blood sugar levels for people with diabetes. It reduces the rapid spikes in blood sugar after meals.



Is there a specific diet for diabetes meal plan that I should follow?



While there isn’t a one-size-fits-all diet for diabetes, the key is to focus on balanced meals, portion control, and monitoring carbohydrate intake.



Where can I find resources or tools to help me create a meal plan for diabetes?



You can find helpful resources and tools for creating a meal plan for diabetes from reputable sources like the American Diabetes Association, Diabetes Australia, or your healthcare provider’s office. They often offer meal planning guides, apps, and support to make managing your diabetes easier.



Ending Remarks



Meal plans for diabetics are not just about managing it. They’re about savouring life to the fullest while staying on track.



Your diabetes meal plan is unique to you, and as you journey through it, don’t forget to keep an eye on how your body responds. This way, you can make tweaks and improvements along the way, ensuring it suits your individual needs perfectly.



Cheers to your journey to a brighter and healthier future!