7 Day Meal Plan - Diabetes

Transcription

1 7 Day Meal Plan - Diabetes DAY 1 Breakfast: Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut, or olive oil; 1/2 c spinach leaves; 1/2 c mushrooms; and onion, garlic, and herbs as desired. Top with 1/4 c reduced-fat cheese. Serve with 1 slice whole grain toast spread with 1 tsp canola-oil margarine and 1/2 c fat-free milk. Lunch: Mixed-up salad: Toss 2 c vegetable greens, 3/4 c low-fat cottage cheese, and 1/2 c mandarin orange slices with 2 Tbsp light Italian dressing. Top with 2 Tbsp chopped almonds or walnuts. Serve with 5 whole grain crackers (such as Triscuits). Snack: Yogurt: 6 oz light, fat-free, or low-fat flavored yogurt. Dinner: Grilled fish tacos: Place 2 oz grilled fish and 1 c shredded cabbage, seasoned with rice vinegar, between 2 corn tortillas. Top with 2 Tbsp light sour cream. Serve with 2 c veggies (such as eggplant, mushrooms, green beans, and onions) marinated in 2 Tbsp light Italian dressing and 1 tsp olive oil, then grilled. Snack: Hummus and crackers: 2 Tbsp hummus on 2 whole grain rye crispbreads.

2 DAY 2 Breakfast: Pancakes: Top 3 buckwheat or whole wheat pancakes (6" diameter) with 1 tsp canola oil margarine and 1 Tbsp 100% fruit spread (or 2 Tbsp sugar-free syrup). Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Lunch: Tuna sandwich: Mix 2 oz water-packed tuna with 2 tsp regular mayonnaise and 4 chopped large black olives. Spread on 2 slices reducedcalorie whole grain bread. Top with lettuce leaf and 1 sm sliced tomato (1/2 c). Snack: Yogurt parfait: 1 c fat-free plain yogurt topped with 3/4 c fresh blueberries or blackberries. Dinner: Chicken with veggies: Grill 3 oz chicken breast sprinkled with herb seasoning (such as Mrs. Dash Garlic & Herb Seasoning Blend) and 1 c vegetables (such as mushrooms, zucchini, yellow squash, and bell peppers) tossed in 2 tsp olive oil. Serve with 2/3 c cooked wild rice. Snack: Apple and peanut butter: 1 sm apple, sliced and spread with 2 tsp all-natural peanut butter.

3 DAY 3 Breakfast: Oatmeal: Top 1 c cooked oatmeal with 2 Tbsp walnut halves. Add ground cinnamon and/or sugar substitute to taste. Serve with 1/2 c fat-free milk or calcium-enriched soy beverage. Lunch: Grilled chicken salad: Toss 2 c mixed greens with 1/2 c diced tomato, 1/2 c sliced cucumbers, and 1/4 c diced carrots, and top with 2 oz grilled chicken breast. Drizzle with avocado-yogurt dressing (combine 1/4 c mashed avocado, 1/2 c fat-free plain yogurt, and vinegar and herbs to taste). Serve with 2 slices whole grain crispbread crackers. Snack: Cheese and fruit: 1 oz string cheese and 1 sm pear or other fruit. Dinner: Meat and potatoes: Roast 3 oz beef or pork tenderloin in oven with 1/2 c potato and 1 1/2 c nonstarchy vegetables (such as cauliflower, carrots, broccoli, eggplant, zucchini, and yellow squash) with onion and garlic tossed in 1 Tbsp olive oil. Snack: Fruit and nuts: 1 med orange and 2 Tbsp cashews.

4 DAY 4 Turkey and Ham SandwichBreakfast: Super white egg: Break 1 whole egg in small skillet coated with 2 tsp canola oil. Add 1 egg white (or 1/4 c egg substitute) around outside of whole egg and cook over low heat. Top with 2 Tbsp chopped tomato or salsa. Serve with 1 slice reduced-calorie, highfiber whole grain toast spread with 1 tsp canola margarine and 1 c fat-free milk or calcium-enriched soy beverage. Snack: Yogurt and dried fruit: 6 oz fat-free yogurt and 4 dried apricot halves. Lunch: Pile 'er high turkey-and-ham sandwich: Spread 2 slices reducedcalorie, high-fiber whole wheat bread with 1 Tbsp light mayonnaise (or 1 tsp regular mayo and 1 Tbsp mustard), if desired. Layer on 1 oz each of turkey, ham, and low-fat cheese. Top with 1/2 c shredded romaine lettuce and 1/2 sliced tomato. Serve with 16 baby carrots dipped in 1 Tbsp lowfat ranch dressing. Dinner: Chicken and broccoli stir-fry: Sauté 4 oz chicken (or lean beef) and 2 c broccoli, carrots, and onions in 1 Tbsp olive oil and 2 Tbsp light teriyaki stir-fry sauce. Serve over 1/3 c cooked brown rice. Snack: Popcorn: 3 c light microwave popcorn.

5 DAY 5 Breakfast: Cereal: Combine 1 c whole grain flaxseed-enriched cereal, 1 c fat-free milk, and 2 Tbsp almonds. Lunch: Cheese quesadilla: Sprinkle 2 oz reduced-fat shredded cheese onto 1 whole wheat tortilla, fold in half, and microwave on medium power for 30 to 45 seconds. Top with 1 c chopped lettuce and tomato, 1/4 c salsa, 2 Tbsp avocado, and 1 Tbsp light sour cream. Snack: Peanut butter and banana: 1 med banana, sliced in half and spread with 1 Tbsp all-natural peanut butter. Dinner: Soup-and-salad combo: Heat 1 c canned beef-barley soup ("healthy" type) and serve with spinach salad: Toss 2 c fresh spinach with 2 Tbsp shredded reduced-fat mozzarella cheese and 1 Tbsp olive oil-andbalsamic-vinegar dressing. Snack: Cookies and milk: 2 fig cookies and 1 c fat-free milk or calciumenriched soy or rice beverage.

6 DAY 6 Breakfast: Fruit smoothie: In a blender, add 1 c fat-free milk or calciumenriched soy or rice beverage, 6 oz fat-free plain yogurt, 1/2 c strawberries or other fresh fruit, 2 Tbsp chopped walnuts, and 2 Tbsp flax meal. Add ground cinnamon and/or sugar substitute to taste. Blend for 15 seconds. Lunch: No-taco salad: Mix 2 oz grilled fish, chicken, or lean beef; 1/3 c brown rice; and 1/2 c cooked red, black, or pinto beans. Sprinkle with 1 oz reduced-fat shredded cheese and microwave on medium power for 45 seconds. Top with 1/2 c salsa and 1 Tbsp light sour cream. Serve over 2 c mixed lettuce greens. Snack: Fruit and yogurt: 1 c watermelon (or other melon in season) and 3/4 c fat-free light yogurt. Dinner: Grilled fish: Grill 3 oz salmon and top with 1/2 c chopped melon and mango. Serve with 2 c fresh spinach tossed with 2 Tbsp chopped pecans, sliced red onions, and 1 Tbsp oil-and-vinegar dressing. Serve with 1 c fat-free milk. Snack: Fruit and cheese: 1 med pear, sliced, with 1 oz spreadable light cheese.

7 DAY 7 Breakfast: Peanut butter -banana toast: Spread 1 slice reduced-calorie whole grain toast with 2 Tbsp all-natural peanut butter and top with 1/2 med sliced banana. Serve with 1/2 c fat-free milk or calcium-enriched soy beverage. Lunch: Chicken Caesar salad: Toss 3 c romaine lettuce with 2 oz skinless chicken, sliced, and 1/2 c mandarin oranges (juice- or water-packed, drained). Drizzle with 2 Tbsp reduced-fat Caesar dressing and top with 1 Tbsp Parmesan cheese. Serve with 1 oz whole grain crackers. Snack: Fruit and nuts: 1 c apple slices and 1/4 c walnut halves. Dinner: Steak and potatoes: Broil 4 oz top sirloin and serve with 1/2 ovenbaked potato (slice potato lengthwise, drizzle with 1 tsp olive oil, and bake cut side down) and garlic-roasted asparagus (toss 10 med asparagus spears in 1 tsp olive oil and chopped garlic, then bake at 400?F for 20 minutes). Snack: Crackers and milk: 3 graham cracker squares and 1 c fat-free milk.