3 Diabetic-Friendly Meals That Taste Fantastic

Being a full-time work-from-home employee means I spend my days juggling meetings and deadlines while managing my household. Yet, my most important job is not only answering work emails or managing project trackers; but also ensuring my family lives a healthy life, especially my mother-in-law, who has diabetes. My mornings start early, and amidst my work routine, I also make sure to prepare a diet appropriate for her.

It’s not always easy, but it’s fulfilling. Over time, I’ve discovered creative ways to make this balance work, thanks to smart meal planning and help from – Ensure Diabetes Care on my doctor’s recommendation. Ensure Diabetes Care is the #1 selling diabetes nutrition drink in the world.⁴

Morning Rush and Meal Prep

Mornings in our household are a flurry of activity. As I sip my coffee and check emails, I simultaneously plan breakfast. A good way to manage a diet for people with diabetes is to plan ahead and eat balanced, nutritious, and satisfying meals.

One breakfast staple that my mother-in-law enjoys is Oats and Chia Porridge⁷. I discussed this simple recipe with my dietician. She told me that it would meet my mother-in-law’s energy and protein requirments.³

These recipes have worked for us, please get them verified by your Doctor or Dietician before including in your meal plan.

Here’s how I make it:

Recipe 1: Oats and Chia Porridge

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 cup unsweetened almond milk
• A pinch of cinnamon
• Fresh berries for topping

Instructions

1. Soak oats and chia seeds in almond milk overnight or for 15 minutes in the morning.
2. Add a pinch of cinnamon and stir well.
3. Top with fresh berries before serving.

This meal is a fibre powerhouse and fits seamlessly into her diet plan, helping manage blood sugar spikes along with exercise and medication.⁶

Lunchtime: Managing Frequent Hunger and Fatigue

By noon, I’m knee-deep in meetings. Thankfully, my mother-in-law’s lunch is easy to cook. To avoid irregular hunger spikes and maintain her blood sugar levels, I prepare a plate of Quinoa and Vegetable Stir-Fry.

Recipe 2: Quinoa and Vegetable Stir-Fry

Ingredients

• 1 cup cooked quinoa
• 1 cup mixed vegetables (broccoli, carrots, bell peppers)
• 1 tsp olive oil
• Garlic and ginger, minced
• A little soy sauce (low sodium)

Instructions

1. Heat olive oil in a pan and sauté garlic and ginger.
2. Add vegetables and stir-fry until tender.
3. Toss in cooked quinoa and soy sauce, mixing well.

Quinoa’s high protein and fibre content can help people with diabetes manage weight and combat fatigue, both of which are crucial.⁵

Evening diet: The Ensure Diabetes Care Advantage

Evenings can be tricky. Between my work deadlines and managing household tasks, I need something reliable to support my mother-in-law’s nutrition. This is where Ensure Diabetes Care becomes my support.

Ensure Diabetes Care is clinically proven to manage blood sugar levels in 4 weeks¹. It is powered with the Triple Care System² of high fibre, high-quality protein and 36 nutrients. These nutrients help manage common diabetes symptoms like fatigue and hunger.

As our doctor suggested, I serve a glass of Ensure Diabetes Care in the evening to my mother-in-law daily. Its high fibre and protein content keeps her full and boosts her energy, ensuring she feels strong and steady throughout the day.⁸

Dinner and Unwinding: A Family Affair

Evenings are also my favourite time as we all gather around the dinner table. I prepare something comforting yet can be consumed by someone living with diabetes too for dinner, like a Grilled Chicken and Spinach Salad.”

Recipe 3: Grilled Chicken and Spinach Salad

Ingredients

• 1 chicken breast, grilled and sliced
• 2 cups baby spinach
• 1/2 avocado, sliced
• Cherry tomatoes
• 1 tbsp olive oil
• Lemon juice, salt, and pepper to taste

Instructions

1. Toss spinach, avocado, and cherry tomatoes in olive oil and lemon juice.
2. Top with grilled chicken slices and season with salt and pepper.

This meal is light but filled with plenty of fibre and protein. It’s also easy to whip up after a long day at work.⁹

 

The Reward: A Healthy and Happy Routine

It is no easy task to juggle a full-time job and at the same time look after your loved ones, but when I look at my mother-in-law being healthy, happy and full of energy, I know how worth my efforts are. Having Ensure Diabetes Care as part of her daily routine along with medication and exercise helps manage her diabetes well.¹⁰

Each night as I lay down, I feel proud of us all because we’re trying our best to lead a better life.

Disclaimer: This is a sponsored post. The views expressed in the blog content are independent and unbiased views, solely of the blogger. Always consult a nutritionist /doctor before making any changes to your diet. This is a part of the public awareness initiative supported by Abbott Healthcare Private Limited (Nutrition Division).

 

Abbott ID – IN-ENS-MAY-2025-1747919828

 

 

References:

1. There was significant reduction in HbA1c & FBS in the intervention group compared to control at 1st month & at the end of the study when used along with lifestyle intervention in overweight and obese adults with T2DM. Mohan V et al. J. Assoc. Phys. Ind. 2019; 67(12) 25-30
2. Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight. consequences. Crit Rev Food Sci Nutr. 2024;64(10):3139-3150.
3. Dietary Advice For Individuals with Diabetes. https://www.ncbi.nlm.nih.gov/books/NBK279012/ Accessed on 28th April 2025
4. Source: Euromonitor International Limited; total global retail sales in 2024 for diabetic diet enhancer drinks. Euromonitor and Abbott calculation based in part on custom research conducted between September and October 2024 and Euromonitor Passport Consumer Health 2025 based on 2024 data.
5. Zhang H, Li R. Effects of quinoa on cardiovascular disease and diabetes: a review. Front Nutr. 2024 Oct 4;11:1470834. doi: 10.3389/fnut.2024.1470834. Erratum in: Front Nutr. 2024 Nov 18;11:1516854.
6. Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015 Dec 10;7(12):10369-87. doi:10.3390/nu7125536. PMID: 26690472; PMCID: PMC4690088.
7. Kamrul-Hasan, A. B. M.; Yadav, Ashmita1; Mondal, Ershad; Nepali, Ram Bahadur1; Nur-A-Musabber, ;Aalpona, Fatema Tuz Zahura2. Role of Chia Seed (Salvia hispanica L.) Supplements in Managing Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis. Bangladesh Journal of Endocrinology and Metabolism 3(1):p 9-18, Jan–Apr 2024. | DOI: 10.4103/bjem.bjem_1_24
8. Due to reduction in fasting, post-prandial blood glucose, glycemic variability and HbA1c levels. Mohan V et al. J. Assoc. Phys. Ind. 2019; 67(12) 25-30, Chee et al BMJ Open Diabetes Res Care. 2017;5(1), Quirk et al. Translational Metabolic Syndrome Research, Volume 3, 2020, Pages 17-20. (Nutrients like Protein, B Complex vitamins, Vitamin C, Iron, Magnesium and Energy)
9. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/healthy-eating-you-age-know-your-food-groups
10. Data on file. Ensure diabetes care. CCD. 06 June 2019.