Contents

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1 Presents

2 2 3 Contents All of the information in this ebook is for type 2 diabetes educational and informational purposes only. The information is not intended as medical or nutritional advice. A Registered Dietician and Certified Diabetes Educator created the meal plan, however each individual s circumstances and health condition will be different. Additionally, variations and changes can occur based on ingredient changes and meal preparation. As such, this ebook should not be used to diagnose or treat any illness, metabolic disorder, disease or health problem. Always consult your physician, health care provider and/or nutritionist before beginning any nutrition or exercise program. You use the information contained in this ebook at your sole choice and risk. Without limiting the rights under copyright, no part of this publication may be reproduced, stored in or introduced into a retrieval system or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without prior written permission from DiabetesWellBeing.com (SGI Investments, Inc.). SGI Investments, Inc. Welcome Body Mass Index Meal Plan Chart Recipes Tray-Baked Chicken Dressed Up Green Beans Roasted Red Potatoes Healthier Cobb Salad Steak (or chicken) & Roasted Vegetable Salad Buttermilk Skillet Cornbread Chicken Skewers Pear, Quinoa & Spinach Salad Orange Balsamic-Marinated Shrimp Brown Rice Gratin with Broccoli & Spinach Grilled Angel Food Cake with Frozen Fruit Chickpea & Potato Hash Green Salad with Fall Fruit Spaghetti Genovese Turkey Meatballs Turkey Meatball Salad Braised Fish with Summer Squash Dirty Brown Rice

3 4 Welcome! One of the most challenging aspects of managing type 2 diabetes is meal planning. This sample plan was created so that you could see what a professional meal plan looks like, when created using American Diabetes Association guideline by a Registered Dietician and Certified Diabetes Educator. A registered dietitian can help you decide how to balance the carbohydrates, protein, and fat in your diet. Here are some general guidelines: The amount of each type of food you eat will depend on: Your diet Your weight How often you exercise Your other health risks The ADA recommends that any diet plan should have the following goals, as much as possible: Achieve Normal Blood Glucose Levels Control Cholesterol Levels to Reduce Cardio-Vascular Disease Risk Control Blood Pressure Individual Nutritional Needs Individual Nutritional Preferences The ADA stresses that no one diet is right for everyone: What works for you may not work for others. BMI: Please see the next page for a Body Mass Index Table. This table is a quick way to determine if you are at risk for being overweight or obese. Just losing a little weight can go a long way to help control your blood glucose levels. Sources: NIH Type 2 Diabetes Diet Nutrition Recommendations and Interventions for Diabetes, Diabetes Care, Volume 31, Supplement 1, January 2008.

4 5 Body Mass Index Table Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report

5 6 Meal Plan Chart Meal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast 5 oz greek yogurt 6 oz. fruit 1 T almonds 1/3 cup granola 1 cup pumpkin oatmeal with 2 T pecans 8 oz. milk 1 grain muffin 1 T peanut butter banana 2 cup grain puffed cereal 8 oz. milk 1 cup blueberries almond-date smoothie ¼ cup protein powder 2 scrambled eggs 2 toast 1 c fruit 1 4 oz. low-fat bran muffin 8 oz l-ow-fat milk Lunch ½ cup tuna salad 2 sl. grain bread 2 cups Green Salad with 1 cup Strawberries 3 cups Healthier Cobb Salad 1 large pita bread l ½ fruit salad 2 tofu scramble wraps 2 cups bean soup 2 sl grain toast 2 tsp. butter 1 veggie burger 1 whole grain roll 3 cups green salad 2 T dressing 1 cup bean salad with turkey bacon 2 square cornbread 2 cups salmon salad 2 sl grain bread 1 cup fruit Dinner 4 oz. Tray-Baked Chicken 3 cups Dressed-Up Green Beans 1 cup Roasted Potatoes 2 tsp. oil/butter steak & roasted vegetable salad 2 sq. buttermilk skillet cornbread 4 oz. chicken skewers 1 cup pear quinoa salad orange balsamic shrimp 1 cup brown rice gratin with broccoli & spinach 1 grilled angel food cake frozen fruit 2 cups chickpea-potato hash 2 cups salad 2 T dressing turkey meatballs & spaghetti Genovese 2 cups green salad 2 T dressing braised fish with summer squash 1 cup dirty brown rice 1 cup fruit Snack 2 oz. cheese 10 wheat thins 2 ½ oz. bakery cupcake ½ cup hummus 2 cups vegetables 6 crackers 3/4 cup cottage cheese ½ cup peaches 14 cashews 2 slices grain bread 2 oz. sliced turkey 1 T mayo 1 apple 2 T peanut butter 8 ounce milk 2 cheese quesadillas All of the information in this ebook is for type 2 diabetes educational and informational purposes only. The information is not intended as medical or nutritional advice. Always consult with your physician before starting a nutritional program.

6 7 8 Recipes Tray-Baked Chicken Prep Time: 10 minutes Cook Time: 15 minutes 4 6 ounce skinless chicken breasts 1 Tablespoon paprika 1 Tablespoon oregano Pinch of salt & pepper 1 lemon quartered 4 slices bacon Olive Oil Spray Baking Pan Skillet 1. Combine all ingredients in a saucepan and bring to a boil. 2. Reduce heat, cover, and simmer about 5 minutes 25 calories, 0g fat, 6g carb 1. Season the chicken: On a large plate, mix together oregano, paprika, salt & pepper. 2. Lay the chicken breasts on top of the herb/ oil mixture. Turn chicken over in order to cover thoroughly with the flavoring. 3. Heat a large skillet to medium hot, add oil and pan fry for 4 5 minutes (turn chicken half way through the time). Chicken should look golden. 4. Spray the baking pan with olive oil. Add the chicken and quartered lemons. Arrange evenly around pan. 5. Add one slice of bacon to top of each chicken breast. 6. Place Pan under the broiler for at least 14 minutes. Make sure chicken is cooked through out. 200 calories, 4 ounces protein, 15g fat, 0g carbohydrates Dressed Up Green Beans Prep Time: 5 minutes Cook Time: 9 minutes 9-ounce package frozen green beans (fresh is even better!) 1 cup diced tomato ½ cup diced celery 2 garlic cloves, minced, pressed (2 teaspoons prepared) 1/2 tablespoon of oregano Roasted Red Potatoes 1. Slice potatoes in 1 inch squares. 2. Place in roasting pan. Alternatively, you can put the potatoes in the same pan as the Tray Baked Chicken. Pinch of salt. Spray with olive oil. Prep Time: 5 minutes Cook Time: 15 minutes 3. Roasting time is approximately 15 minutes, the same as for the Tray-Baked Chicken. 4 4 ounce red potatoes Salt and pepper Olive Oil Spray 135 calories 0g fat 30g carb Healthier Cobb Salad Prep Time: 10 minutes Cook Time: 10 minutes Salad 4 boiled eggs (boil for 10 minutes, sit for 5 minutes, peel, remove & discard yolks) 2 cups Tray-Baked Chicken (double the recipe provided for Day One) ½ teaspoon paprika 1 large head romaine lettuce, cleaned, dried and chopped into 1 inch pieces 1 avocado, peeled, pitted and diced 2 roma tomatoes, seeded and chopped 2 oz. low-fat feta cheese, crumbled Homemade Salad Dressing 2 tsp. extra-virgin olive oil ¼ cup balsamic vinegar 1 teaspoon raw honey 1 clove garlic, minced 1 teaspoon Dijon mustard Juice of 1 lemon Continued on pg 9»

7 Divide lettuce evenly among 4 bowls or containers. 2. Portion out a quarter of shredded chicken, tossed with paprika, a quarter of egg whites and avocado, a quarter of tomatoes and 1/2 oz. of feta over each dish. 3. In a small bowl, whisk together oil, vinegar, honey, garlic, Dijon, lemon juice and pepper. 4. Drizzle dressing over salads and refrigerate extra dressing for up to 4 days in the fridge. Steak (or chicken) & Roasted Vegetable Salad Prep Time: 15 minutes Cook Time: 20 minutes 12 cups salad greens 1 red pepper 1 medium red onion, diced 1 6 ounces mushrooms Balsamic Vinaigrette: (Feel free to substitute bottled vinaigrette.) 2 tablespoons of balsamic vinegar 2 cloves garlic 1 teaspoon crushed rosemary 1 pound Beef tenderloin steaks, flank steak or boneless chicken breast «healthier cobb salad, continued 1. Preheat oven to 400 F. Calories 210, 30g protein, 10g fat, 10g carb 1. Heat oven to 400 degrees. 450 calories, 30g protein, 10g carb, 20g fat 2. Prepare red pepper, mushrooms, and red onion by dicing. 3. Place vegetables in oven roasting 400 degrees for about 20 minutes 4. Trim fat from meat. Spray a stick free skillet with olive oil. Heat skillet to Medium high. Sear both sides of meat/poultry. Turn heat down to low, place cover to keep steam in. Cook meat or poultry until done. Slice meat into thin strips. 5. Chop salad greens to desired size. Add roasted vegetables to salad greens and toss. 6. Add Balsamic Vinaigrette and sliced meat/chicken, toss again and serve. 7. Prepare red pepper, mushrooms, and red onion by dicing. 2. Place an 8-inch cast-iron skillet* in the oven to preheat. 3. In a large bowl, stir together cornmeal, flour, baking soda, baking powder, and salt. 4. Add egg substitute, oil, buttermilk, and water, stirring until just moistened. 5. Using oven mitts, remove skillet from oven and coat liberally with cooking spray. 6. Pour batter into skillet and bake for minutes or until cornbread is golden and cooked throughout. (* An 8 x 8 baking pan can also be used and does not have to be pre-heated.) 140 Calories, 2g fat, 25g carbs Chicken Skewers Prep Time: 10 minutes Cook Time: 20 minutes 4 skinless chicken breasts Handful of cilantro Fresh Chili ½ garlic clove 3 heaping Tablespoons crunchy peanut butter Soy sauce 1 piece of fresh ginger root 2 limes Olive Oil Roasting pan large enough for 4 chicken skewers Continued on pg 11» Buttermilk Skillet Cornbread (9 servings) 1.5 cups cornmeal 1/4 cup all-purpose flour 1/4 teaspoon baking powder 1 teaspoon baking powder ½ teaspoon salt ¼ cup liquid egg substitute (or one egg white) 1 teaspoon corn/canola oil 1 cup low-fat buttermilk 1/3 cup water Cooking spray 1. Place 4 wooden skewers in cold water to soak. 2. Turn broiler on high. 3. To make Satay Mix: chop & mix cilantro, chili, garlic, peanut butter, soy sauce and ginger. Add grated lime zest. You can use a small food processor, grinder or mortar & pestle to mix well. Add water to make a medium thin paste. You want the paste to flow and stick to the chicken. 4. Cut each breast into 4 equal sized pieces. Place 4 pieces on each wooden skewer.* 5. Take 1/2 of Satay mix, place in the roasting pan. Place the chicken skewers in the pan and cover the pieces of chicken in the sauce.

8 Drizzle chicken with 1-tablespoon olive oil & a pinch of salt. 7. Place pan on top shelf of the oven for about 8 10 minutes on each side, or until golden and cooked through. 8. You can use the remaining satay sauce for dipping. (* If you like a crisper chicken, score all pieces of chicken on both sides.) 1. Bring 2 cups of broth to a boil in a large saucepan. 2. Add in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes. 3. Whisk oil, vinegar, 1 tbsp. broth, salt and pepper in a large bowl 4. Add pears, spinach and onion and toss to coat. 5. Drain any excess liquid from the cooked quinoa, if necessary. 6. Add the quinoa to the pear mixture; toss to combine. 7. Transfer to the refrigerator to cool for about 15 minutes or serve warm. «Chicken Skewers, continued 225 calories, 10g fat, 2g carbohydrate Pear, Quinoa & Spinach Salad Prep Time: 15 minutes Cook Time: 30 minutes 1-cup quinoa, rinsed 2 ripe but firm pears, diced 1-cup baby spinach leaves 1/2 cup red onion, finely chopped 2 cups fat free vegetable broth 1 tablespoon olive oil 1 ½ Tablespoon Apple cider/other vinegar Salt & pepper 220 calories, 3g fat, 35g carb 1. Thaw shrimp. Peel & Devein Shrimp. Rinse shrimp and pat dry with paper towels. 2. Place shrimp in a large re-sealable plastic bag set in a shallow bowl. 3. In a small bowl combine vinegar, orange peel, juice, shallot, olive oil & ¼ teaspoon salt. Pour over shrimp. Seal bag & toss gently to coat shrimp. Marinate 1-4 hours. 4. Preheat broiler (grill). Remove shrimp from marinade, discarding marinade. Arrange shrimp on the unheated rack of a broiler pan. Broil 4 5 inches from the heat. Broil until shrimp are opaque, turn once halfway through cooking. This should take about 5 minutes or so. 5. Sprinkle with additional orange peel. Brown Rice Gratin with Broccoli & Spinach Orange Balsamic- Marinated Shrimp Prep Time: 20 minutes Cook Time: 4 minutes 11 pound fresh or frozen extra-large shrimp in shells 2 Tablespoons Balsamic Vinegar (white balsamic is best) ½ teaspoon finely shredded orange peel 2 Teaspoon Orange juice 2 Teaspoons finely chopped onion, shallot OR garlic 1 Teaspoon olive oil Finely grated orange peel. ¼ teaspoon salt 105 calories, 3g fat, 3g carb Prep Time: 10 minutes Cook Time: 30 minutes 3 cups broccoli florets 1 egg 1-cup low-fat milk 2 Tablespoon grated Parmesan cheese ¾ teaspoon Italian seasoning Salt & pepper, to taste One 10-oz package frozen chopped spinach, thawed & water squeezed out 2 cups cooked brown rice (frozen prepared OK) ¾ cup (approx. 3 oz) shredded mozzarella cheese 1. Preheat oven to 375. Coat a 10-inch gratin dish with cooking spray. 2. Steam broccoli in microwave for 2 minutes 3. In a large bowl, whisk the egg, milk, Parmesan cheese, Italian seasoning, salt & pepper. Combine with a large spoon. Transfer to the prepared dish and sprinkle mozzarella cheese on top. 4. Bake for 30 minutes or until the top is golden brown and the gratin feels firm. Let stand before serving. 320 calories, 8g fat, 30g carb

9 13 14 Grilled Angel Food Cake with Frozen Fruit Prep Time: 5 minutes 4 1 slices of Angel Food Cake (store bought) 1 Tablespoon soft tub margarine/butter/or spray 2 cups frozen fruit 1 teaspoon sugar/sugar substitute ½ tablespoon T lemon juice ½ teaspoon cinnamon 1. Smear both Angel Food Cake with small amount of margarine, butter, spray. 2. Heat nonstick skillet to medium high. 3. Grill 3 minutes on each side. 4. Mix frozen fruit, sugar or sugar substitute, lemon juice & cinnamon. Microwave until soft. 5. Plate one slice of Angel Food Cake with ¼ of fruit. 135 calories, 3g fat, 30g carb Green Salad with Fall Fruit Make your favorite green salad. Add 1 piece of fresh fall fruit (pear or apple) for each serving. Serve with marinade dressing. 100 calories, 5g fat, 20g carb 1. Combine potatoes, spinach, onion, ginger, curry powder & salt in a large bowl. 2. Heat oil in a large nonstick skillet over medium-high heat. 3. Add the potato mixture and press into a layer. 4. Cook, without stirring, until crispy and golden brown on the bottom, 3-5 minutes 5. Reduce heat to medium-low. Fold in chickpeas & zucchini, breaking up the chunks of potato, until just combined. Press back into an even layer. Carve out wells to break eggs into the potato mixture. 6. Break eggs, one at a time, into the wells. Cover and continue to cook until the eggs are set, 4-5 minutes for soft-set yolks. Chickpea & Potato Hash Prep Time: 25 minutes Cook Time: 25 minutes 34 cups frozen shredded hash brown potatoes 2 cups finely chopped baby spinach ½ cup chopped onion 1 Tablespoon curry powder 1 Tablespoon minced fresh ginger (optional) ½ teaspoon salt ¼ cup olive oil 1 15-ounce can chickpeas, rinsed 1 cup chopped zucchini 4 large eggs Spaghetti Genovese Prep Time: 30minutes Cook Time: 30 minutes 32 cups packed baby spinach 8 ounces whole-wheat spaghetti 1 cup thinly sliced new or baby potatoes (about 4 ounces) 1 pound green beans, trimmed & cut into 1 pieces ½ cup prepared pesto Salt and pepper, to taste 1. Heat nonstick skillet on medium heat, place baby spinach in, and continuously stir until wilted. 2. Bring a large pot of water to boil over medium-high heat. Add spaghetti & potatoes. Cook, stirring once or twice, until almost tender, about 6 7 minutes. Add greed beans and cook until tender, 3 to 4 additional minutes. 3. At the end of cooking scoop out 1/2 cup of the cooking water from the pot. 4. Mix the pesto and the cooking water in a blender with salt & pepper to create a thinner sauce. 5. Drain the spaghetti & vegetables. Return to pot and stir in the pesto mixture. Cook 1-2 minutes. 380 calories, 20g fat, 40g carb 330 calories, 12g fat, 50g carb

10 15 16 Turkey Meatballs Prep Time: 15 minutes Cook Time: 30 minutes 41 pound lean ground turkey 3 garlic cloves, minced ¼ cup cup onion, finely chopped ¼ cup parsley, chopped Salt & pepper to taste ½ teaspoon oregano 1 egg, beaten 1/2 cup dry breadcrumbs 1. Mix all the ingredients and shape into 30 meatballs approximately 1 across. 2. Spray nonstick pan with cooking spray. 3. Cook the meatballs for 5-6 minutes or until cooked through and nicely browned on the outside. 200 calories, 5g fat, 10g carb 1. Season white fish fillet or steak with salt & pepper. 2. Slice summer squash into disks. (Microwave for 3 minutes) Dice tomatoes. 3. Heat a 1 Tablespoon of oil to skillet and heat to medium high. 4. Cook the fillets, skin side down, until crisp. About 3 minutes if heat is right. 5. Remove fish from heat. Add 1-cup white wine/fish broth or just plain broth to the pan. 6. Add summer squash & tomatoes. Bring to a boil, reduce to simmer. 7. Place fish back into pan on top of vegetables (skin down). Cook until fish is done. (* Cut the summer squash about the same depth as the fish fillet. The cooking time for both should be about the same.) Braised Fish with Summer Squash Prep Time: 5 minutes Cook Time: 20 minutes Fish fillets - one per serving Summer Squash - one per serving* 1 cup Diced Tomatoes (canned or fresh) 1 T Olive Oil 1-cup vegetable broth, fish broth or White wine (simmer fish in) 150 calories, 4g fat, 9g carb Turkey Meatball Salad Make your favorite lunch salad, and use the Turkey Meatballs for protein. Add a olive oil vinaigrette. Add bread sticks and have a piece of fruit. Dirty Brown Rice Prep Time: 5 minutes Cook Time: 20 minutes 1 T Olive Oil 1/2 cup onion, small dice 1 tsp. oregano & thyme 2 tsp. paprika ½ teaspoon cayenne pepper 1 cup brown rice 2 1/2 cups hot chicken or vegetable broth 1. Heat a pan, add olive oil and onions, cook the onions until translucent. Add the spices and continue to stir. 2. Add rice and stock, stir to mix. Cover rice and lower heat until rice is fluffy and tender. 150 calories, 4g fat, 30g carb

11 Mindy Nichols, RD, CD, CDE, created the meal plan in this booklet. She earned her Bachelor of Science degree in Foods and Nutrition from the University of North Carolina Greensboro. She is a Registered Dietician and Certified Diabetes Educator. With thirty years of professional nutrition experience, Mindy is a great nutritional resource. To learn more about Mindy, visit her website at KickStarter60.com.