meal plan focusing on foods that do not spike insulin levels, suitable for someone in Tanzania:

Weekly Meal Plan

Day 1

Breakfast:

 Scrambled eggs with spinach and tomatoes

 A small serving of avocado

Lunch:

 Grilled chicken breast

 Steamed mchicha (amaranth greens) and green beans
 A small portion of brown rice

Snack:

 A handful of cashews

Dinner:

 Baked tilapia
 Mixed vegetable stir-fry (carrots, bell peppers, zucchini)
 Ugali made with a small portion of maize flour

Day 2

Breakfast:

 Greek yogurt with chia seeds and a few slices of fresh papaya

Lunch:

 Lentil stew with spinach and carrots

 A side salad with cucumber and tomatoes

Snack:

 Sliced cucumber with hummus

Dinner:

 Beef stew with green leafy vegetables (e.g., mchicha)

 Cauliflower rice
Day 3

Breakfast:

 Omelette with onions, peppers, and mushrooms

 A small portion of fresh fruit (e.g., a few slices of mango)

Lunch:

 Grilled tilapia
 Steamed mchicha and kale
 A small portion of millet

Snack:

 Apple slices with peanut butter

Dinner:

 Chicken and vegetable curry (zucchini, carrots, green beans)

 A small portion of brown rice

Day 4

Breakfast:

 Smoothie with spinach, banana, and coconut milk

 A boiled egg

Lunch:

 Chickpea and vegetable salad (cucumbers, tomatoes, red onion)

 A side of roasted sweet potatoes

Snack:

 Carrot sticks with guacamole

Dinner:

 Grilled beef skewers (nyama choma)

 Mixed vegetable stir-fry
 A small portion of quinoa

Day 5
Breakfast:

 Scrambled eggs with bell peppers and onions

 A small serving of avocado

Lunch:

 Mung bean stew with tomatoes and spinach

 A side salad with lettuce, cucumber, and carrots

Snack:

 A handful of peanuts

Dinner:

 Baked chicken thighs

 Roasted vegetables (carrots, zucchini, bell peppers)
 Brown rice

Day 6

Breakfast:

 Greek yogurt with chia seeds and a few slices of fresh papaya

Lunch:

 Grilled tilapia
 Steamed green beans and broccoli
 A small portion of millet

Snack:

 Sliced cucumber with hummus

Dinner:

 Beef and vegetable stir-fry (carrots, bell peppers, zucchini)

 Cauliflower rice

Day 7

Breakfast:

 Omelette with onions, peppers, and mushrooms

  A small portion of fresh fruit (e.g., a few slices of mango)

Lunch:

 Grilled chicken breast

 Steamed spinach and kale
 Quinoa

Snack:

 Apple slices with peanut butter

Dinner:

 Chicken and vegetable curry (zucchini, carrots, green beans)

 A small portion of brown rice

Notes:

1. Hydration: Drink plenty of water throughout the day. Herbal teas and water with lemon
can also be included.
2. Portion Control: Pay attention to portion sizes, especially with higher-carb foods like
brown rice, millet, and sweet potatoes.
3. Preparation: Preparing meals in advance can help save time and ensure you stick to the
plan.
4. Local Substitutions: If certain ingredients are not available, look for local alternatives
that fit the same nutritional profile.