Healthy Meals Plans Based on Traditional Indigenous Ways of Living

Plan 1: Budget-Friendly & Traditional Staples

This plan maximizes the use of affordable, nutrient-dense staples like legumes (beans, lentils) and frozen/canned options, while incorporating accessible traditional foods.

Budget Tips:

• Bulk Buy: Purchase dry beans, wild rice, rolled oats, and frozen vegetables in bulk.
• Use Bones: If using game or poultry, use the bones to make a nutrient-dense, cheap broth for the stew.
• Seasonal Greens: Forage for accessible greens (like dandelion leaves) in spring/summer to replace expensive store-bought salad greens.

Plan 2: Diabetic-Friendly (Low Glycemic Index & High Fibre)

This plan focuses on high-fibre, low-glycemic index carbohydrates to help manage blood sugar, while incorporating traditional foods naturally rich in protein and healthy fats.

Diabetic Tips:

• Low GI Carbs: Prioritize high-fiber, slow-release carbohydrates like whole grains (quinoa, wild rice, barley) and legumes.
• Avoid Sugar: Use cinnamon to flavour drinks/oatmeal instead of sugar. Avoid all sugary drinks and fruit juice.
• Fat Quality: Focus on healthy fats found in oily fish (Omega-3) and nuts/seeds.

Plan 3: Blended Weekly Example (Budget & Diabetes Conscious)

This plan combines the best elements of the first two, using common ingredients for batch cooking while keeping an eye on cost and blood sugar.