Mucua
30-Day Meal Plan for People with Diabetes – Week 1 Day 1
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 (find recipe on Food Network.com) • 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 2
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
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1 serving Jicama Salad (find recipe on Food Network.com) 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
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 (find recipe on Food Network.com) • 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 2
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 (find recipe on Food Network.com) 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