Sample Menu for Reactive Hypoglycemia

Sample menu

The following sample menu provides ideas on how to plan meals and snacks to help prevent reactive hypoglycemia.

The amount of food that you need each day depends on your age, gender, and activity level. Choose a variety of foods and eat a small snack or meal about every three hours.

Sample Menu 1

Cinnamon oatmeal
  • cooked unsweetened oatmeal
  • chopped pecans
  • cinnamon
  • ground flax seed
Blueberries or diced apples
Low fat milk (skim, 1%, 2%) or fortified soy beverage
Water or coffee or tea
Mid-morning snack
Hard-boiled egg with cucumber, celery and carrots sticks
Chicken tortilla wrap
  • whole wheat tortilla wrap
  • diced chicken
  • sunflower seeds
  • shredded lettuce
  • mayonnaise
Carrot and green pepper sticks
Low-fat milk or fortified soy beverage
Mid-afternoon snack
Hummus (chickpea and sesame seed spread)
Brown rice crackers
Cherry tomatoes
Fish baked with lemon and green onions
Steamed broccoli sprinkled with sesame seeds
Coleslaw salad with oil and vinegar dressing
Water or coffee or tea
Evening snack
Low fat cheese (less than 20% M.F.) on dark rye crisp bread

Sample Menu 2

Poached egg
Whole grain pumpernickel bread
Low fat milk or fortified soy beverage
Mid-morning snack
Low-fat plain yogurt with almonds and a sliced banana
Salmon stir fry
  • diced salmon pieces
  • brown rice
  • red pepper
  • broccoli
  • kale
Low-fat milk or fortified soy beverage
Water or coffee or tea
Mid-afternoon snack
Unsalted seeds or nuts (handful) and dried fruit
Vegetarian chili served over whole wheat bulgur
Spinach salad
  • spinach
  • raspberries
  • walnuts
  • salad dressing.
Low-fat milk or fortified soy beverage
Water or coffee or tea
Evening snack
Low fat milk and a whole-wheat blueberry muffin

Other examples of healthy snacks

  • Trail mix with nuts, raisins and shredded wheat
  • Low sodium, low fat cottage cheese or unsweetened yogurt with fresh fruit
  • Low fat cheese grated over whole grain nachos with bean, avocado and tomato salsa dips
  • Peanut butter spread on cut-up banana
  • Half portion of leftover lunch or dinner:
    • half sandwich made with whole grain bread, lean meat, tomatoes, lettuce and mayonnaise
    • whole wheat spaghetti and meat sauce
    • chicken curry with sweet potato and vegetables.

Additional Resources

HealthLinkBC File #68h Fibre and Your Health

Dietitian Services Fact Sheets available by mail (call 8-1-1) or online:

"Eating Well with Canada's Food Guide"

Canadian Diabetes Association's fact sheets "Glycemic Index" and "Beyond the Basics"

Last updated: December 2013

These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.

Distributed by:

Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages.

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