Posted in: Good Nutrition, Manage Diabetes, Mindful Eating

What to Eat in a day as a Person with Diabetes (Meal Plan Sample)

As a person living with diabetes, it’s important to focus on a balanced diet that helps manage blood sugar levels. Kenyan foods can be incorporated into a diabetic-friendly diet. Here is a sample meal plan:


  • Tea:Unsweetened black tea or tea with a small amount of milk. Avoid adding sugar.
  • Main Dish: Nduma (Arrowroot) or Sweet Potatoes: Boiled or steamed, these are high in fiber and have a lower glycemic index compared to white potatoes.
  • Protein Option: A boiled egg or a small serving of beans (like njahi or green grams).

Mid-Morning Snack:

  • A small serving of low-sugar fruits like an apple or a handful of berries.
  • Nuts: A small handful of nuts such as peanuts or almonds.
  • Fruits are a good choice of snacks, it’s also important to control fruit portions as some may have a high glycemic index.


  • Githeri: A traditional dish made with boiled maize and beans. Opt for a small portion and include more beans than maize to balance carbs and protein.
  • Vegetable Salad: Include tomatoes, cucumbers, and leafy greens with a light dressing.
  • Avocado: Adds healthy fats and helps with satiety.

Afternoon Snack

Carrot Sticks: Crunchy and low in carbohydrates. Peanuts, a good protein source.


  • Grilled Fish or Chicken: Lean proteins such as tilapia or chicken breast.
  • Steamed Vegetables: A mix of broccoli, cauliflower, and carrots.
  • Chapati: Opt for whole wheat chapati but keep the portion small to moderate carbohydrate intake.

Evening Snack

Greek Yogurt: Unsweetened, with a sprinkle of flaxseeds or chia seeds for added fiber.

General Tips Portion Control:

  • Manage portions to keep blood sugar levels stable.
  • Fiber-Rich Foods: Incorporate high-fiber foods like vegetables, legumes, and whole grains to help regulate blood sugar.
  • Healthy Fats: Use oils like olive oil or canola oil in moderation.
  • Hydration: Drink plenty of water throughout the day.
  • Avoid Sugary Foods: Minimize intake of foods and drinks with added sugars.
  • Consult with a dietitian or healthcare provider to tailor these recommendations to your specific health needs and lifestyle.

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