ŽIGA’S BLOG

When the sun hits and we head out on a trip, to the beach or into the mountains, we often forget one key thing – food that will keep our blood sugar stable.

If you have type 1 or type 2 diabetes, prediabetes or gestational diabetes, then you know that a “quick croissant at the gas station” or an iced coffee with ice cream isn’t exactly the best idea.

The good news? Preparing a tasty, stable, and travel-friendly meal that won’t cause blood sugar spikes is easier than you think.

What should a good summer meal for a person with diabetes include?

✅ Low glycemic index / load
✅ A good source of protein and fat
✅ Fiber to keep you full
✅ Enough electrolytes (especially in the heat)
✅ Stability – no risk of hunger attacks or hypoglycemia two hours later

TOP 7 IDEAS for summer meals on the go:

Low-carb salad in a container
Ingredients:

• boiled eggs or chicken or tuna

• arugula / spinach / young lettuce

• olive oil, pumpkin seed oil, lemon juice

• feta cheese / olives

• avocado (if it’s not too hot)

Protein wrap with a low-carb tortilla

• tortilla with less than 15 g of carbs per piece

• chicken, avocado, arugula, hummus

• wrap it up and take it with you

Nuts + mini cheese snack + hard-boiled egg
The so-called “mini LCHF snack box”:

• almonds / Brazil nuts / hazelnuts

• hard-boiled egg

• cheese stick / feta cube

• cucumber / bell pepper / radishes

Chia pudding with coconut milk

• chia seeds + coconut milk + a few blueberries + cinnamon

• prepare it in the evening, take it with you in the morning

Protein bar – carefully chosen!
Choose one with:

• under 5–7 g of carbs per serving

• no added sugar

• good fats (e.g., hazelnut)

Yogurt + flax seeds + cinnamon + a handful of raspberries
If you have a cooler bag, this is a great meal:

• Greek yogurt (plain, without fruit sugar)

• flax seeds for fiber

• cinnamon for glycemic control

• just enough raspberries to feed the soul

BONUS: Stay hydrated – wisely!

Don’t forget the electrolytes:
water + a pinch of salt + lemon = homemade isotonic drink

In the heat, it’s important not to lose sodium, magnesium and potassium.

And beware: dehydration can increase blood sugar!

Conclusion

Let summer be a time of exploration – of nature and also of your body.

When your meals are prepared, you don’t have to think “what should I eat now” – and that means less glycemic stress.

And remember – even people without diabetes would want such balanced meals.

About the Author

Žiga Papež is an ultra-endurance athlete and a type 1 diabetic. He is the founder of Sladek Lajf, the largest diabetes-focused platform in Slovenia, through which he raises awareness about diabetes, healthy eating, and a high-quality lifestyle. At the same time, he actively advocates against excessive sugar consumption and obesity.

Through educational content and personal experience, he helps people understand the impact of food on the body, how to manage blood sugar levels, and how the right approach can improve overall well-being and physical fitness. His goal is to show that with knowledge and the right choices, we can overcome limitations and live a healthy, active, and higher-quality life.