One of the biggest challenges after being diagnosed with diabetes — and even more so after going into remission — is knowing what to eat without constantly guessing.
Today’s lunch was a good example of a meal that looks simple, feels satisfying, and most importantly, keeps blood glucose stable.
So I’m recording it here as a reference meal I can come back to.
What I Ate
I ordered a Regular Protein Salad Bowl with:
- Baked chicken thigh
- Romaine lettuce
- Broccoli
- Edamame
- Egg white
- Balsamic vinaigrette
No rice, no bread, no hidden starches.
Visually, it looked like a hearty bowl — plenty of greens, generous protein, and just enough dressing to bring everything together.
Estimated Calories & Macros
This bowl comes in at approximately:
- Calories: 420–480 kcal
- Protein: ~38–42 g
- Carbohydrates: ~18–22 g (mostly fibre-rich)
- Fat: ~22–26 g
What matters more than the calorie count is the macronutrient balance:
- High protein
- High fibre
- Low net carbohydrates
This is the combination that consistently works for glucose control.
Predicted Blood Glucose Response
Based on the ingredients and portion size, here’s the expected glucose behaviour:
- Peak rise: ~0.5–1.2 mmol/L
- Peak timing: around 60–90 minutes
- 2-hour reading: ~5.6 – 6.1 mmol/L
- Return to baseline: within ~2–2.5 hours
For someone managing type 2 diabetes in remission (without medication), this is considered very stable.
In many cases, meals like this produce an almost flat glucose curve.
Why This Meal Works
This bowl checks several important boxes:
1. Protein first
The chicken and egg white slow digestion and reduce glucose spikes.
2. Fibre-rich vegetables
Romaine lettuce and broccoli add volume and fibre without pushing glucose up.
3. Slow carbs only
Edamame contains carbohydrates, but they’re complex, low-GI, and paired with protein and fibre.
4. No refined starches
No rice, noodles, croutons, or bread — the usual spike triggers.
5. Moderate fat
Enough to improve satiety, not enough to cause delayed glucose rises.
One Small Watch-Out
Balsamic vinaigrette can sometimes contain added sugar.
For tighter control:
- Ask for dressing on the side
- Use about half the portion
- Or swap to olive oil + vinegar
Even then, the overall impact remains low.
What I’ll Do Going Forward
This meal is now on my “safe default” list — something I can order without overthinking, whether I’m busy, eating out, or just want peace of mind.
If I’m unsure what to eat, this is the structure I’ll aim for:
- Protein
- Vegetables
- Minimal slow carbs
- Simple dressing
Consistency matters more than perfection.
Final Thoughts
Diabetes remission isn’t about eating “perfectly” — it’s about figuring out what actually works for your body and sticking with it.
This salad is one of those meals for me.
I’ll keep recording meals like this so eating feels less stressful and more intentional over time.
Curious to hear from you:
Have you found a “safe” meal you keep going back to? Or something you assumed was healthy but didn’t quite agree with your blood sugar? Drop a comment — I’d love to learn from your experience too.
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