30 Day Meal Plan for People with Diabetes Week 5:

Your diabetes health care dietician tells you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups.

There’s no fun and happiness in having a boring diet you don’t like. Your dietician helps build the meal plan based on the foods you usually like to eat. To find out what you like to eat, your dietician may ask you to keep a food diary or write down what you eat and drink for three days to get a better idea of your tastes.

Your meal plan probably looks different from others because it is designed based on your needs and health goals. For example, if you have to lose weight, then your dietician helps you focus on controlling the number of calories and fat grams you eat.

DAY

Breakfast:
Grape Nut Parfait: (1 cup plain non-fat yogurt layered between 1/4 cup Grape Nut cereal and 1/2 sliced banana)
1 reduced-fat turkey sausage link

Lunch:
Picante Roast Beef Sandwich with Lime, Garlic and Chili
1/2 cup carrot sticks dipped into 2 tablespoons non-fat French dressing
1/4 papaya

Dinner:
Balsamic Chicken with Baby Spinach
1/2 cup steamed broccoli florets
1/2 cup pineapple chunks

Snacks:
6 ounces carrot juice
3 sugar-free chocolate sandwich cookies
Today’s Takeaway Tip: If you need help now and then getting in your daily allotment of vegetables, try a pure vegetable juice, like tomato juice. Vegetable juices will not raise your blood sugar as much as fruit juices and are lower in calories, too.

DAY

Breakfast:
Take to Work Scrambled Egg Breakfast Tortilla
1 small apple
1 cup fat-free milk

Lunch:
Honey Mustard Ham and Swiss: (2 ounces lean sliced ham, 1 ounce reduced-fat Swiss cheese, 2 slices tomato, 2 teaspoons honey mustard, 1 romaine lettuce leaf and 2 {one-ounce} slices whole wheat bread)
6 ounces low-sodium tomato juice
10 red grapes

Dinner:
Spaghetti alla Ceci
1 cup spinach leaves with 1/4 cup chopped radicchio, 1 small chopped tomato, 1/4 cup diced red onion and 2 tablespoons fat-free Italian dressing
1/2 cup saut red zucchini (cooked with 1 teaspoon olive oil)
1/2 cup applesauce sprinkled with 1/4 teaspoon ground ginger

Snack:
Watermelon Snack
2 whole wheat unsalted pretzel rods
Today’s Takeaway Tip: 1 cup watermelon supplies almost one quarter of your daily vitamin C needs. But keep in mind that watermelons lose vitamin C when cut, so prepare just prior to eating.

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Read:

All Meal Plan for People with Diabetes Month

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30 Day Meal Plan for People with Diabetes В Week 4:

Your diabetes health care dietician tells you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups.

There’s no fun and happiness in having a boring diet you don’t like. Your dietician helps build the meal plan based on the foods you usually like to eat. To find out what you like to eat, your dietician may ask you to keep a food diary or write down what you eat and drink for three days to get a better idea of your tastes.

Your meal plan probably looks different from others because it is designed based on your needs and health goals. For example, if you have to lose weight, then your dietician helps you focus on controlling the number of calories and fat grams you eat.

DAY

Breakfast:
1/2 serving Applegurt
1 scrambled egg cooked in 1 teaspoon olive oil, topped with 1 teaspoon chopped chives

Lunch:
Raspberry Chicken Salad
1/2 whole wheat bagel spread with 2 teaspoons reduced-fat cream cheese
1 orange

Dinner:
4 ounces grilled beef tenderloin
Oven Baked Parmesan French Fries
5 grilled asparagus spears
Mixed Tomato Salad: (1/2 cup cubed red tomatoes, 1/4 cup halved cherry tomatoes, 2 tablespoons chopped Vidalia onion, 2 teaspoons minced fresh basil drizzled with 2 teaspoons balsamic vinegar)
10 red grapes

Snacks:
1 ounce roasted unsalted cashews
1/2 cup edamame
Today’s Takeaway Tip: Instead of frying, try baking. Oven Baked Parmesan French Fries are a perfect example of how to enjoy the crunch of fried foods without all the excess fat and calories.

DAY

Breakfast:
Pumpkin Muffins
1 cup fat-free milk

Lunch:
Crab Salad Sandwich: (mix 3 ounces cooked crabmeat with 1 tablespoon low-fat mayonnaise, 1/4 cup chopped red pepper, 1/4 cup chopped celery, 1/2 teaspoon capers; place in a whole wheat pita pocket with spinach or lettuce leaves.)
1/2 cup reduced-sodium, low-fat tomato soup
1/2 cup sugar-free, fat-free vanilla pudding

Dinner:
Garlic Lime Chicken with Olives
1/2 cup cooked whole wheat orzo
1/2 cooked artichoke dipped in 1 tablespoon low-fat mayonnaise mixed with 1/4 teaspoon lemon zest
2 plums

Snack:
1/2 banana spread with 1 teaspoon almond butter
6 ounces sugar-free, fat-free blueberry yogurt
Today’s Takeaway Tip: Pumpkin boasts an impressive amount of beta carotene, a healthy antioxidant that may help prevent disease. Canned pumpkin, used in Pumpkin Muffins, is just as nutritious as raw.

DAY

Breakfast:
1 egg fried in 1 teaspoon olive oil
1 (one-ounce) slice rye bread
1/2 cup sliced strawberries mixed with 1/2 cup plain yogurt

Lunch:
Pumpernickel Ham and Watercress Sandwich
1/2 cup each blanched broccoli and cauliflower dipped in 2 tablespoons non-fat blue cheese dressing
1 small orange

Dinner:
Pork Au Poivre
1/2 cup saut red spinach
1 cup tossed salad with 2 tablespoons non-fat Thousand Island dressing
Ginger Tea Cake

Snacks:
1/2 cup pomegranate seeds
1 ounce whole wheat pretzels
Today’s Takeaway Tip: Pomegranates are very high in vitamin C, potassium and fiber and low in calories. They also contain tannins, anthocyanins and ellagic
acids, three important antioxidants that may help prevent heart disease. Look for pomegranates from September through February.

DAY

Breakfast:
1/2 cup hot seven-grain cereal
1/4 cup chopped dried apples
1 cup fat-free milk

Lunch:
Chicken Kebabs
1 small whole wheat pita bread, warmed
1/2 cup saut red portobello mushrooms (cook in 1 teaspoon olive oil)
10 green grapes

Dinner:
3 ounces grilled salmon
Grilled Salad with Herbed Vinaigrette
1/2 cup brown rice cooked in reduced-sodium chicken broth
1 serving Banana Cream Pie

Snack:
1 hard-boiled egg
6 ounces low-sodium tomato juice
Today’s Takeaway Tip: It’s important to keep all kinds of textures in your food plan. This low-calorie, low-fat Banana Cream Pie’s smooth creamy texture and crisp crust will make your taste buds happy, but keep your waistline trim.

DAY

Breakfast:
Strawberry and Tofu Smoothie
1 rice cake with 2 teaspoons cashew butter

Lunch:
Spicy Bean Soup
1/2 cup sliced English cucumber and1/2 cup halved grape tomatoes drizzled with 2 teaspoons balsamic vinegar
3 whole wheat sesame breadsticks
4 dried plums

Dinner:
3 ounces baked tilapia
Seared Greens with Red Onion and Vinegar
1/2 cup barley cooked in reduced-sodium chicken broth
1 cup tossed salad drizzled with 1 teaspoon walnut oil and 2 teaspoons herb vinegar
1/2 cup sliced bananas topped with 1 tablespoon lite whipped topping

Snacks:
1/2 cup water-packed mixed fruit salad
1/2 cup low-fat cottage cheese with 1 tablespoon toasted slivered almonds
Today’s Takeaway Tip: Think dark when it comes to choosing your greens. Light colored greens like iceberg lettuce provide little nutrition. The chard used in Seared Greens with Red Onion and Vinegar is full of fiber, beta carotene and iron.

DAY

Breakfast:
1/2 whole wheat bagel with 1 ounce melted reduced-fat Jarlsberg cheese
1/2 cup sliced star fruit (also known as carambola)

Lunch:
3 ounces grilled shrimp
Beet and Mandarin Orange Salad with Mint
1 small whole grain roll
1 teaspoon canola margarine

Dinner:
Whole Wheat Spaghetti with Swiss Chard and Pecorino Cheese
Saut red Green Beans and Pimento
1/2 cup sugar-free, fat-free frozen vanilla yogurt

Snacks:
2 cups air-popped popcorn
1 ounce lean turkey breast
Today’s Takeaway Tip: Beets are low in calories and provide significant amounts of folate (helpful in the prevention of heart disease), vitamin C and potassium. The carbohydrate count of beets is higher than many other vegetables, but beets are perfectly acceptable for a person with diabetes. Go ahead and enjoy the Beet and Mandarin Orange Salad with Mint, guilt-free.

DAY

Breakfast:
3 scrambled egg whites (scramble in 1 teaspoon olive oil, top with 1 tablespoon reduced-fat Cheddar cheese and 1 teaspoon chopped basil)
Blueberry Compote
1 cup fat-free milk

Lunch:
Open Face Lean Roast Beef Sandwich: (3 ounces lean roast beef, 1 romaine lettuce leaf, 1 slice tomato, 2 teaspoons Dijon honey mustard, 1 slice whole grain bread) Carrot, Green Apple and Mint Salad

Dinner:
Wok-Saut red Mushrooms and Tofu
1/2 cup cooked soba noodles
1/2 cup honeydew chunks sprinkled with 1 teaspoon lemon juice and 1 teaspoon minced crystallized ginger

Snacks:
2 tablespoons low-fat bean dip with 1 ounce baked tortilla chips
6 ounces sugar-free, non-fat raspberry yogurt
Today’s Takeaway Tip: Tofu adds a wonderful vegetarian option for your meal plan that’s low in saturated fat and high in protein. One of the great things about tofu is its ability to absorb whatever flavors you add  in Wok-Saut red Mushrooms and Tofu, the tofu takes on an Asian flavor.

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See Also

Read:

All Meal Plan for People with Diabetes Month

Return from 0 Day Meal Plan for People with Diabetes Week 4 to homepage

30 Day Meal Plan for People with Diabetes – Week 3:

Your diabetes health care dietician tells you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups.

There’s no fun and happiness in having a boring diet you don’t like. Your dietician helps build the meal plan based on the foods you usually like to eat. To find out what you like to eat, your dietician may ask you to keep a food diary or write down what you eat and drink for three days to get a better idea of your tastes.

Your meal plan probably looks different from others’ because it is designed based on your needs and health goals. For example, if you have to lose weight, then your dietician helps you focus on controlling the number of calories and fat grams you eat.

DAY

Breakfast:
Cheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil)
1 (one-ounce) slice pumpernickel bread
1/2 cup fresh blackberries

Lunch:
Poached Salmon with Lemon Mint Tzatziki
3 whole wheat sesame breadsticks
1/2 cup sliced peaches with mint sprig

Dinner:
Edamame Garden Burger
1 small (2-ounce) whole wheat toasted bun
1 cup red leaf lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressing

Snack:
2 small fresh apricots
1 cup fat-free milk
Today’s Takeaway Tip: You’ll see yogurt throughout this 30-day menu planner. It’s a wonderful source of calcium, high in protein and can substitute for cream and other high-fat ingredients. Used in the Poached Salmon with Lemon Tzatziki, it makes a creamy, satisfying sauce to the salmon without all the fat of other sauces.

DAY

Breakfast:
Apple Muffins
1/2 cup fat-free cottage cheese sprinkled with 1/4 teaspoon cinnamon

Lunch:
Vegetarian Sandwich: (3 tablespoons hummus, 2 slices tomato, 1/4 cup shredded carrots, 2 thin slices cucumber, 2 slices whole wheat bread)
1/2 cup reduced-sodium, low-fat vegetable soup
1/2 cup cantaloupe cubes with lime wedge

Dinner:
Baked Mahi Mahi with Wine and Herbs
1/2 cup roasted red potatoes
1/2 cup broiled eggplant
1/2 cup sliced papaya

Snacks:
Grilled Pita Triangles
1 ounce part-skim string cheese
Today’s Takeaway Tip: Go vegetarian! By eating naturally low-in-fat vegetarian foods like beans and grains, you can slash your saturated fat content while adding tons of fiber to your diet. Foods like hummus provide a rich taste without guilt.

DAY

Breakfast:
1/2 cup cooked oatmeal sprinkled with 1/4 teaspoon each cinnamon and nutmeg
1/2 sliced banana
1 cup fat-free milk

Lunch:
Minestrone Soup with Pasta, Beans and Vegetables
1 cup romaine lettuce, 1 teaspoon Parmesan cheese, 1/2 cup halved cherry tomatoes tossed with 2 tablespoons non-fat Caesar dressing
1 (one-ounce) sliced whole wheat Italian bread
3 dried apricot halves

Dinner:
Crispy Chicken Fingers
Coleslaw: (1/2 cup shredded green cabbage, 1/4 cup shredded carrots, 2 tablespoons minced red onion, 1/2 teaspoon poppy seeds tossed with 2 teaspoons olive oil and 2 teaspoons apple cider vinegar)
1/2 small baked potato topped with 1 tablespoon tomato salsa
1/2 cup sugar-free, fat-free frozen peach yogurt

Snack:
1 ounce shelled walnuts
1 rice cake spread with 2 teaspoons sugar-free raspberry jam
Today’s Takeaway Tip: If you love the taste of fried foods, but can’t afford the calories and fat, learn the art of substitution. Crispy Chicken Fingers, which is cereal-coated and baked, gives the texture of fried chicken without the risk of added pounds!

DAY

Breakfast:
1 small whole wheat muffin
1 teaspoon canola margarine
1/2 cup sugar-free, fat-free lemon yogurt topped with 1/2 cup raspberries

Lunch:
Slow-Roasted Salmon with Cucumber Dill Salad
1/2 toasted English muffin
1 peeled and sliced kiwi

Dinner:
Thai Style Shrimp Stir-Fry with Tomatoes and Basil
1/2 cup cooked brown rice (cook in low-sodium chicken broth)
1 all-fruit frozen juice bar

Snacks:
1/2 apple spread with 2 teaspoons reduced-fat peanut butter
1 ounce baked low-fat tortilla chips with 2 tablespoons salsa
Today’s Takeaway Tip: Kiwi is an excellent source of vitamin C (an important antioxidant that may prevent heart disease), fiber and potassium. In fact, kiwis supply more potassium than a medium banana!

DAY

Breakfast:
Open Faced Egg and Tomato Sandwich: (1 poached egg, 1 slice tomato, 1 slice cooked Canadian bacon or 1 {one-ounce} slice turkey)
1/2 toasted whole wheat English muffin
1/2 cup fresh poached figs (simmer figs in equal parts apple juice and water, seasoned with a cinnamon stick and clove or two until soft, serve with poaching liquid)
1 cup fat-free milk

Lunch:
1 cup low-fat, low-sodium black bean soup topped with 1 tablespoon low-fat sour cream
4 baked tortilla chips
1/2 cup carrot sticks dipped in 1 tablespoon non-fat Ranch dressing
1/2 cup water-packed mandarin oranges

Dinner:
Snapper with Roasted Grape Tomatoes, Garlic and Basil
1/2 cup cooked whole wheat couscous
Spinach salad: (1 cup spinach leaves, 2 slices red onion, 1/4 cup sliced mushrooms, 1 tablespoon sliced toasted almonds and 2 tablespoons non-fat Italian salad dressing)
3 sugar-free vanilla sandwich cookies

Snack:
2 tablespoons Chunky Guacamole with 1 ounce whole wheat crackers
1 cup plain non-fat yogurt mixed with 2 teaspoons sugar-free strawberry jam
Today’s Takeaway Tip: While watching your quantity of fat is important, it is equally important to look at the quality. The avocados in the Chunky Guacamole are an excellent source of monounsaturated fat, the type that is good for your cholesterol. Moreover, the avocado is a source of lutein, a phytochemical that seems to help prevent age-related macular degeneration. This may be important for people with diabetes who may have eye problems associated with the disease.

DAY

Breakfast:
1 ounce Shredded Wheat Cereal
1 ounce cooked turkey bacon
1/2 cup blueberries
1/2 cup fat-free milk

Lunch:
Chopped Nicoise Salad
1 small whole grain roll with 1 teaspoon canola oil margarine
1/2 cup (no sugar added) applesauce with 1/4 teaspoon ground ginger, served warm

Dinner:
Chicken Cacciatore
1/2 cup whole wheat fusilli pasta
1/2 cup saut red broccolini topped with 1 tablespoon toasted pine nuts
1/2 peach sprinkled with 2 teaspoons unsweetened toasted coconut

Snacks:
Hot Chocolate
1 ounce whole wheat pretzels dipped in Dijon mustard
Today’s Takeaway Tip: Decadent foods like chocolate are not off limits. The creamy Hot Chocolate is a perfect example of a how to enjoy a small amount of a rich food that is normally taboo. When combined with low-fat milk and bolstered with spices, chocolate is just a sip away.

DAY

Breakfast:
2 (four-inch) whole wheat pancakes topped with 1/4 cup part-skim ricotta cheese mixed with 2 teaspoons sugar-free blueberry jam
1 vegetarian sausage link
1/2 cup fat-free milk

Lunch:
Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce
1 toasted small whole wheat tortilla
1/2 cup each red and yellow pepper strips
1/2 cup water-packed canned pineapple

Dinner:
San Francisco Cioppino
1 (one-ounce) slice whole wheat sourdough bread
1 cup butter lettuce salad with 1/4 cup diced zucchini, 1/4 cup diced yellow tomato, 1/4 cup diced carrot, 2 teaspoons gorgonzola cheese, tossed with 2 tablespoons non-fat blue cheese dressing
1 small baked apple baked in low-calorie cranberry juice cocktail

Snacks:
1/2 small baked sweet potato topped with 2 teaspoons sugar-free maple syrup
1 ounce reduced-fat Cheddar cheese wedge
Today’s Takeaway Tip: It was once believed that to control high cholesterol you should eliminate shellfish. Research has shown that it is actually foods high in saturated fat, not dietary cholesterol, that effect blood cholesterol. Shellfish (in San Francisco Cioppino) are actually very low in saturated fat and total fat. In
addition, clams, shrimp, squid and crab are excellent sources of B12, potassium and iron.

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Read:

All Meal Plan for People with Diabetes Month

Return from 30 Day Meal Plan for People with Diabetes Week 3 to homepage

30 Day Meal Plan for People with Diabetes  Week 2:

Your diabetes health care dietician tells you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups.

There’s no fun and happiness in having a boring diet you don’t like. Your dietician helps build the meal plan based on the foods you usually like to eat. To find out what you like to eat, your dietician may ask you to keep a food diary or write down what you eat and drink for three days to get a better idea of your tastes.

Your meal plan probably looks different from others because it is designed based on your needs and health goals. For example, if you have to lose weight, then your dietician helps you focus on controlling the number of calories and fat grams you eat.

DAY

Breakfast
1/2 recipe Blueberry Blast Smoothie
1 slice (one-ounce) oatmeal bread
1 teaspoon canola margarine

Lunch
Lentil and Rice Salad
Cherry Tomato and Zucchini Salad (1/2 cup each halved cherry tomatoes and zucchini cubes, drizzled with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar)
1/2 cup fresh pineapple chunks

Dinner
4 ounces grilled scallops
1/2 cup cooked quinoa
1/2 cup saut red and yellow peppers with onion (saut red and yellow bell pepper strips with thinly sliced red onion in 1 teaspoon olive oil, sprinkle with ВЅ teaspoon dried basil)
1/2 cup sliced grapes tossed with 1/2 cup sugar-free, fat-free vanilla yogurt

Snacks
1 ounce reduced-fat string cheese with 1 ounce whole grain crackers
1 cup low-fat, low-sodium vegetable soup
Today’s Takeaway Tip: Berry nice! Blueberries are loaded with antioxidants more than most other fruits. In addition, blueberries rank low on the glycemic index, an indicator on how carbohydrates effect blood sugar levels. Foods with lower scores raise blood sugar less.

DAY

Breakfast
1 small whole wheat waffle
1 tablespoon sugar-free maple syrup
1 ounce reduced-fat turkey sausage link
1/2 banana

Lunch
3 ounces lean low-sodium ham slices
Waldorf Salad
1/2 toasted English muffin with 1 teaspoon canola margarine

Dinner
Turkey Burgers with Tomato Corn Salsa
1/2 cup saut red spinach
1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)

Snacks
1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam
1 sugar-free, fat-free chocolate pudding
Today’s Takeaway Tip: The apples in Waldorf Salad are high in a fiber called pectin. This soluble fiber contributes to reduced cholesterol levels and helps you to feel full longer. Choosing low-calorie foods that keep you satisfied contribute to good weight control, an issue for many people with diabetes.

DAY

Breakfast
1/2 cup hot wheat cereal mixed with:
1/4 cup grated apple
2 tablespoons raisins
1 tablespoon sliced toasted almonds
1 cup fat-free milk

Lunch
Tabbouleh (with chicken)
1 cup tossed salad (butter lettuce, carrots and cherry tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)
1 nectarine

Dinner
4 ounces baked halibut fillet
Garlicky Broccolini
1 small (three-ounces) baked potato with 2 tablespoons reduced-fat sour cream and chopped chives
1/2 cup sugar-free, fat-free frozen chocolate yogurt

Snacks
Salsa
1 ounce fat-free tortilla chips
1 ounce unsalted cashews
Today’s Takeaway Tip: Shake up your diet! Eating the same foods repeatedly not only causes boredom (one of the top reasons people abandon their healthy diets), but may also make it harder to lose weight. Trying broccolini, in the Garlicky Broccolini recipe, rather than the more familiar broccoli, makes your food plan that much more interesting!

DAY

Breakfast
1 serving Mixed Berry Salad
1 (one-ounce) whole wheat roll
1 teaspoon canola margarine
1 cup fat-free milk

Lunch
Manhattan Clam Chowder
1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing
1 (one-ounce) slice seven-grain bread

Dinner
Grilled Chicken with Tomato Cucumber Salad
1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)
1/2 cup steamed snow peas
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)

Snacks
1/2 cup mango chunks
1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam
Today’s Takeaway Tip: Great tasting food does not always require tons of salt, fat and sugar. Manhattan Clam Chowder is a good example of this  it tastes just as good as the cream-based version, but without the excess fat and calories.

DAY

Breakfast
Healthy Carrot Muffin
1 ounce reduced-fat turkey sausage patty
1 cup fat-free milk

Lunch
Tuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread
1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spice

Dinner
Sicilian-Style Cauliflower with Whole Wheat Pasta
3 ounces grilled chicken
1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing
2 small plums

Snacks
1/2 apple with 1 tablespoon reduced-fat peanut butter
1 ounce whole wheat pretzels
Today’s Takeaway Tip: Pasta took quite a beating during the low-carb craze. Truth is, a reasonable portion of wholewheat pasta, as prepared in Sicilian-Style Cauliflower with Whole Wheat Pasta, is high-fiber and filling; two pluses for people with diabetes. The key, as always, is portion size!

DAY

Breakfast
Yogurt Granola Parfait: (1 cup plain non-fat yogurt, layered with 1/2 cup sliced bananas and 1/4 cup low-fat granola)

Lunch
Chicken and Pasta Soup
1 ounce whole wheat crackers
1 cup tossed salad with watercress, sliced radishes and 2 tablespoons reduced-fat Italian dressing
3 whole wheat Fig Newton cookies

Dinner
Linguine with Shrimp
1/2 cup saut red broccoli
Mango Strawberry Snow Cones

Snacks
6 ounces carrot juice
1 ounce whole wheat pita chips
Today’s Takeaway Tip: Fill up on soup! High water content foods, such as soup, fruits and vegetables, help you feel full and satisfied and help prevent overeating. The Chicken and Pasta Soup delivers in many ways: lots of water in both broth and vegetables, low in fat and high in flavor.

DAY

Breakfast
Peach French Toast Bake
1 slice (one-ounce) Canadian bacon
1 cup fat-free milk

Lunch
Greek Salad with Oregano Marinated Chicken
1 ounce whole wheat breadsticks
1/2 cup fresh cherries

Dinner
Crab Cakes
1 small ear corn
1/2 cup saut red kale( saut in 1 teaspoon olive oil)
1/2 cup fresh raspberries topped with 2 tablespoons sugar-free, fat-free lemon yogurt

Snacks
2 ounces low-fat turkey slices rolled with 1 ounce reduced-fat Swiss cheese
1/2 cup sugar-free, fat-free tapioca pudding
Today’s Takeaway Tip: Tired of the same old breakfast? Spice it up with a treat like Peach French Toast Bake  you actually might forget that you’re eating healthy! It’s important to know that you can have some treats, especially if you can tailor them to your needs.

by Link

See Also

Read:

All Meal Plan for People with Diabetes Month

Return from 30 Day Meal Plan for People with Diabetes Week 2 to homepage

30 Day Meal Plan for People with Diabetes  Week 1:

Your diabetes health care dietician tells you the meal planning guidelines. Your diet plan will not tell you the specific foods to eat, but it suggests mealtimes, food groups to select from, and amounts to eat from these food groups.

There’s no fun and happiness in having a boring diet you don’t like. Your dietician helps build the meal plan based on the foods you usually like to eat. To find out what you like to eat, your dietician may ask you to keep a food diary or write down what you eat and drink for three days to get a better idea of your tastes.

Your meal plan probably looks different from others because it is designed based on your needs and health goals. For example, if you have to lose weight, then your dietician helps you focus on controlling the number of calories and fat grams you eat.

DAY

Breakfast
2 (four-inch) whole grain pancakes.
1/2 cup mixed berries.
2 teaspoons sugar-free maple syrup.
1 cup fat-free milk.

Lunch
Herbed Chicken Soup with Spring Vegetables.
1 cup tossed salad with 2 tablespoons low-calorie dressing.
1 (one-ounce) whole grain roll.
1 small apple.

Dinner
4 ounces grilled salmon.
1/2 cup brown rice cooked with low-fat chicken broth.
1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar.
5 roasted asparagus spears.
1 (one-ounce) slice rye bread.

Snacks
10 almonds.
1/2 cup melon cubes tossed with 1 teaspoon lime juice.
Today’s Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause feelings of hunger, irritability and low energy, high-fiber foods, such as the whole grain pancakes, whole grain roll and brown rice, will help you to have a happier and healthier day.

DAY

Breakfast
1/2 broiled grapefruit.
1 ounce ready-to-eat whole grain cereal.
1/2 cup fat-free milk.

Lunch
Cheese Melt: 2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato.
1 serving Jicama Salad.
1 small peach.

Dinner
3 ounces lean grilled flank steak.
1/2 cup baked sweet potato with 1 teaspoon canola oil margarine.
1/2 cup steamed spinach.
1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing.
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice halfway up the sides, bake in 375 degree oven for 30 to 40 minutes).

Snacks
1 cup sugar-free, low-fat yogurt.
1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter.
Today’s Takeaway Tip: Use non-hydrogenated spreads, like canola margarine, for your potatoes, breads and other foods instead of butter or regular margarine. Canola margarine has no trans fats, a contributing factor for heart disease of which people with diabetes are at risk for.

DAY

Breakfast
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta cheese, toasted.
1 slice (one-ounce) cooked Canadian bacon.
1/2 cup mango slices.

Lunch
3 ounces sliced turkey.
Mushroom Barley and Roasted Asparagus Salad.
1 small whole wheat pita bread.
10 red grapes.

Dinner
3 ounces baked cod.
1 serving Grilled Ratatouille.
1/2 cup cooked whole wheat couscous.
1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar.
1/2 cup sugar-free, low-fat frozen yogurt.

Snacks
1/2 cup cooked edamame.
1 cup fat-free milk.
Today’s Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.

DAY

Breakfast
Tropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes.
1 small toasted whole wheat pita bread.
2 teaspoons sugarless jam.
1 cup fat-free milk.

Lunch
Escarole and Bean Soup (get recipe from Food Network.com).
1 slice multigrain bread.
1 cup tossed salad with 2 teaspoons low-calorie dressing.
1/2 cup (no added sugar) applesauce, sprinkled with cinnamon.

Dinner
3 ounces grilled boneless pork loin chop.
1/2 cup saut broccolini (saut broccolini in 1 teaspoon olive oil).
1/2 cup roasted potatoes (leave peels on for extra fiber!).
Angel Food Cake with Mangoes (get recipe from Food Network.com).

Snacks
1 ounce whole wheat pretzels.
1 hard-boiled egg.
Today’s Takeaway Tip: Who says you can’t have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a yes, especially when it’s paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.

DAY

Breakfast
1 small (2-ounce) toasted whole wheat bagel.
2 teaspoons reduced-fat cream cheese.
2 slices tomato.
1/2 cup sliced fresh strawberries.
1/2 cup sugar-free, fat-free yogurt.

Lunch
Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing.
1/2 cup red and yellow bell pepper strips.
1 small peach.

Dinner
Grilled Chicken with Gremolata and Arugula Salad .
1/2 cup cooked whole wheat couscous.
1/2 cup cooked zucchini and yellow squash (saut in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano).
1 small orange, sliced.

Snacks
1 (1/2-cup) serving sugar-free vanilla pudding.
2 cups air-popped popcorn.
Today’s Takeaway Tip: Choose your greens wisely — the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!

DAY

Breakfast
1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon.
2 tablespoons raisins.
1 cup fat-free milk.

Lunch
Halibut and Chickpea Salad.
1 ounce whole grain crackers.
2 small plums.

Dinner
1/2 grilled Cornish game hen.
1/2 cup cooked wild rice.
1/2 cup stir-fried broccoli with red bell pepper (stir-fry in 1 teaspoon canola.
oil in a wok over high heat).
1/2 cup mixed honeydew and cantaloupe chunks.

Snacks
3 whole wheat graham crackers.
1 frozen fruit bar (all fruit, no sugar added).
Today’s Takeaway Tip: Make your diet full beans! The chickpeas added to the Halibut Salad are digested slowly, helping with good blood sugar control. In addition, beans offer an amazing protein value for the dollar, while lacking the artery-clogging fats and cholesterol of many other high-protein foods.

DAY

Breakfast
1 small bran muffin.
1 teaspoon canola oil margarine.
1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest.
1 cup fat-free milk.

Lunch
Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts.
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing.
2 tangerines.

Dinner
Grilled Tuna Steaks with Black Sesame Seeds
1/2 cup cooked udon or soba noodles.
1/2 cup stir-fried snow peas.
1/2 cup mango sorbet.

Snacks
6 ounces tomato juice.
1 small whole wheat pita bread with 2 tablespoons hummus.
Today’s Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty acids which are known to lower high blood cholesterol, a risk factor for people with diabetes.

by Link

See Also

Read:

All Meal Plan for People with Diabetes Month

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