A diabetes-friendly NZ shopping list under $80
Eating for diabetes does not have to mean expensive specialty foods. Here is a week of meals built from a single $80 NZ shop.
Why these foods
- Non-starchy vegetables fill the plate without raising blood sugar much.
- Wholegrain carbs (oats, brown rice, wholegrain bread) raise sugar slowly.
- Affordable lean protein (eggs, tinned fish, chicken thighs) keeps you full.
The list
- Broccoli, capsicums, courgettes, salad greens, tomatoes, onions
- Apples, frozen berries
- Eggs, tinned tuna ×3, chicken thighs 1 kg
- Rolled oats, brown rice, wholegrain bread
- Milk, natural yoghurt
Total: about $80.
A week of meals
- Breakfast — oats with milk and berries.
- Lunch — tuna salad with greens, tomato and egg.
- Dinner — roast chicken with broccoli and brown rice, stir-fry, or courgette pasta.
- Snack — apple and cheese, or yoghurt and berries.
Three rules of thumb: half the plate non-starchy veg, drink water, and cook once to eat twice.