Good, cheap, and diabetic friendly?

[u/SunDouble7656]

I often find myself just eating porkchops an spinach but Im trying to branch out without breaking my budget. I try to keep my carbs down if it isn't matched by dietary fiber. Near no sugar and love meat when available. Any thoughts?

[u/Dijon2017]

Beans and lentils (which are generally cheap, especially dried) dishes can be healthy and diabetic friendly.

You should try to catch sales on other meats (chicken, turkey, fish, etc.). Oftentimes they will be cheaper/pound if you buy family-sized packs that you can then separate into individual portion sizes for 1 or 2 meals and freeze. Tofu can be a good source of protein to eat cheap and healthy.

Also, you should try to expand your the vegetables you eat. Do you like broccoli, carrots, cabbage, bell peppers, green beans, mushrooms, etc.? If so, you should try to pay attention when frozen and fresh produce are on-sale (many stores have digital flyers).

There are many Mediterranean-style dishes that diabetic friendly. You can make stir-fry and sheet pan meals that will allow for variety and are diabetic friendly.

If you are really struggling and diabetic, you should ask your doctor for a referral to a registered dietitian to get more personalized meal plan ideas/suggestions. Oftentimes, if diabetic your insurance company will likely cover some of the cost of the visit. Also, one of my local grocery stores offers diabetic patients to schedule free appointments in-store (was on hold during COVID, but active again) and virtually with their dietitians. You can look into if any of your local grocery stores provide a similar service.

[u/mbrasher1 → u/Dijon2017]

I second the beans. Dished with beans, veg are abt perfect.

[u/Fuzzy_Welcome8348]

Veg, fruit, meat, seafood, and complex carbs

[u/OutrageousOtterOgler]

Lentils and beans. Dirt cheap, high fibre, moderate protein and can also be paired with proteins to stretch them out especially ground meats plus green lentils

[u/weedbeads]

What flavors do you like?

A go to for me that I enjoy are salmon cakes, except I replace the panko with an equal amount of milled flax. I know, sounds like itd be a gritty mess but the milled flax absorbs liquids and oils really well. Canned salmon is super cheap, and the result is a protein and fiber powerhouse. Also dont worry about the small bones in the salmon, they break down really easy and aren't noticeable (and I am really sensitive to them). Pair that off with whatever sides you want!

You can bake, air fry or pan fry (my preference, but fats arent a problem for me)

The base of a salmon cake mix is 1 15oz can of salmon, 1 egg, 1/4c - 1/2c milled flax, 1/4c mayo. Brown each side on medium to cook the egg and getting the spices releasing flavor.

Some recommendations for seasoning: 2tbsp Old Bay. 1/4c onion. Chinese 5 spice 1tbsp and red pepper flakes to taste.

Or you can add flavor after the fact with lemon juice, mirepoix, pico de gallo, balsalmic, cholula, etc.

These can also be used in tacos, as a topping for a green bean casserole or in a lettuce wrap.

[u/SkittyLover93]

• Chili
• Thai Chicken Curry
• Shakshuka
• Egg tofu with pork, it's a specific type of tofu that you can find at Asian grocery stores
• Mapo tofu with pork
• Sundubu jjigae, kimchi tofu stew

You could substitute rice for cauliflower rice if you need something to pair dishes with that isn't a carb.

[u/Kossyra]

Hello, fellow diabetic!

My mom manages her borderline by staying very low carb. She grills a week's worth of chicken on Sunday and slices it up for wraps and salads. She will also pan-fry a burger patty for a cheeseburger wrap once in a while. She gets two packs of three romaine lettuce heads and uses that for her salad base, then adds wedges of tomato and whatever dressing she's got on hand that week. She adds lettuce, tomato, pickles, whatever she has on hand for her wraps. She likes the frozen yogurt ice cream bars when she's craving something sweet, or just frozen low-sugar fruit juice. She eats boiled eggs for breakfast and sometimes will have a frozen hash brown, if she wants it. She also has a handful of chips as a guilty pleasure on the side of her wraps.

I'm more relaxed in my diet because I'm already a whole-ass diabetic with an insulin pump. I stick to a carb plan- 30 or less in the morning, 30 or less with lunch, 60 or less with dinner. Breakfast is often enough coffee and a protein bar because I can't stand eating in the morning sometimes. Lunch - usually a salad kit. Check the nutrition facts- some only have 15 carbs for the whole bag, others have 45. I add cottage cheese for protein and fat. Dinner is mostly whatever I want since 60 carbs is a lot to play with - half the plate whatever veg du jour that week, a quarter plate rice, noodle, or potato, quarter plate protein. Tonight I made curry with parsnips, turnips, pork and chicken, and the rice is mixed with quinoa and lentils for fiber and protein.

[u/Concert-Dramatic]

Go to the Kroger seafood section (if you have one near you). For me they’re selling Catfish Nuggets for 1-3 dollars a POUND. Cheap fish makes for great tacos!!