Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains a healthy dose of the supernutrients for diabetes: calcium, vitamin D, omega-3s, and fiber. Here is the first week of a 1,400-calorie plan. You can repeat meals to maximize your food dollars or to replace those you don t care for. DAY 1 Breakfast: Farmers Market Scrambled Eggs (pictured) PREP TIME: 15 MINUTES TOTAL TIME: 27 MINUTES 4 omega-3-enriched eggs 4 egg whites 2 ounces low-fat goat cheese (such as Coach Farm), crumbled 2 teaspoons chopped fresh tarragon 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1/2 pound asparagus, trimmed and cut into 3 pieces 1/2 pound sugar snap peas, trimmed 10 radishes, trimmed and quartered 1/4 cup fat-free, reduced-sodium chicken broth 1. Whisk together the eggs, egg whites, cheese, tarragon, salt, and pepper in a medium bowl. Set aside. 2. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the asparagus, peas, and radishes and cook, stirring, for 3 minutes. Add the broth, cover, and simmer for 5 minutes, or until tender. Remove to a platter; cover and keep warm. 3. Wipe the skillet clean and recoat with cooking spray. Heat the skillet over medium heat. Add the egg mixture and, using a rubber spatula, push the cooked eggs toward the center while tilting the pan to distribute the runny parts. Once the eggs are almost set, scramble them gently. 4. Place on the platter with the vegetables and serve immediately with 1 slice light whole grain toast and 1 cup 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). PREVENTION.COM 1
Have one 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. Spread 2 Tbsp hummus on 2 whole grain rye crisps. DAY 2 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 fatfree milk or calcium-enriched soy beverage. Lunch: Knife-and-Fork Turkey Reuben (pictured) PREP TIME: 5 MINUTES TOTAL TIME: 9 MINUTES 2 cups coleslaw mix from bagged salad 1/3 cup reduced-fat Thousand Island dressing 4 slices whole grain bread 4 tablespoons mustard 8 ounces lower-sodium deli turkey breast 4 slices (1 ounce each) Jarlsberg light cheese 1. Preheat the oven to broil. Stir together the coleslaw mix and salad dressing in a small bowl. 2. Place the bread slices on a baking sheet. Spread each with 1 tablespoon of the mustard. Top with the turkey, coleslaw mixture, and cheese. 3. Place 4 to 6 from the heat and broil for 4 minutes, or until the cheese is melted. Have 1 c fat-free plain yogurt topped with 3/4 c fresh blueberries or blackberries. PREVENTION.COM 2
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. Slice 1 sm apple and spread with 2 tsp all-natural peanut butter. 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 fatfree milk or calcium-enriched soy beverage. Lunch: Grilled Chicken Salad Toss 2 c mixed greens with 1/2 c diced tomatoes, 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 crisps. Pair 1 oz string cheese with 1 sm pear or other fruit. Dinner: Balsamic-Glazed Flank Steak with Broccoli Raab and Chickpea Puree (pictured) PREP TIME: 25 MINUTES TOTAL TIME: 50 MINUTES + MARINATING TIME 8 ounces flank steak 1/2 cup balsamic vinegar 1/2 small red onion, chopped 1 tablespoon finely chopped fresh rosemary 1/8 teaspoon salt 1 can (15-19 ounces) chickpeas, rinsed and drained 3 cloves garlic, quartered 1 tablespoon flaxseed oil 1 cup fat-free reduced-sodium chicken broth Ground black pepper 4 cups coarsely chopped broccoli raab 1/2 teaspoon olive oil 1 tablespoon grated Parmesan cheese 1. Combine the steak, vinegar, onion, rosemary, and salt in a heavy zip-top bag. Marinate for at least 30 minutes at room temperature or for several hours in the refrigerator. PREVENTION.COM 3
2. Simmer the chickpeas, garlic, flaxseed oil, and 3/4 cup of the broth in a saucepan for 10 minutes, or until the garlic is very tender. Transfer the mixture to a blender or food processor. Blend or puree, scraping down sides as needed, until smooth. Season with plenty of the pepper. Return to the saucepan to simmer over low heat if the mixture is too runny. 3. Place a large nonstick skillet over medium-high heat. Add the remaining 1/4 cup broth to the skillet and bring to a boil. Add the broccoli raab. Cook, tossing, for 3 minutes, until the broccoli raab wilts. Remove and cover to keep warm. 4. Wipe the skillet dry. Add the olive oil to the pan and heat on medium-high. Remove the steak from the marinade (reserving any left for a balsamic sauce). Sear the steak in the heated pan for 3 to 4 minutes, or until it s browned on the bottom. Flip and cook for 4 to 6 minutes, then remove the pan from the heat. Turn the heat down to medium. Remove the steak to a cutting board and let it rest for 5 minutes. Meanwhile, add the remaining marinade to the pan and return it to the heat. Scrape the bottom of the pan to remove the browned bits. Cook at a brisk simmer for 3 to 5 minutes, or until the mixture is sticky. Remove the pan from the heat and set aside. 5. Cut the steak across the grain into thin slices. Spoon the chickpea puree and the broccoli raab onto 4 dinner plates. Top the puree with the beef, then drizzle the beef with the balsamic sauce. Sprinkle the cheese on the broccoli raab. Have 1 med orange and 2 Tbsp cashews. DAY 4 Breakfast: Super Egg White Scramble 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 tomatoes or salsa. Serve with 1 slice reduced-calorie, high-fiber whole grain toast spread with 1 tsp canola margarine and 1 c fat-free milk or calcium-enriched soy beverage. Lunch: Citrus Arugula Salad with Grilled Chicken (pictured) PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES + MARINATING TIME 1/4 cup orange juice 2 tablespoons lemon juice 2 tablespoons lime juice 1 tablespoon honey 3 cloves garlic, minced 1 teaspoon dried thyme 4 boneless, skinless chicken breast halves (4 ounces each) 2 tablespoons canola oil PREVENTION.COM 4
1/2 cup fat-free Greek-style yogurt 8 cups arugula 2 beets, peeled and shredded 1. Whisk together the orange juice, lemon juice, lime juice, honey, garlic, and thyme in a shallow covered dish. Add the chicken, turning to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally. (Chicken can marinate up to 12 hours, if desired.) 2. Coat a broiler pan or grill rack with cooking spray. Preheat the broiler or grill. Place the chicken on the broiler pan or grill rack, reserving the marinade. Cook for 15 minutes, or until a thermometer inserted in the thickest portion registers 160 F and the juices run clear. 3. Meanwhile, place the marinade in a small saucepan over high heat. Bring to a boil and boil for 3 minutes. Remove from the heat and whisk in the oil. Gently whisk in the yogurt. 4. Divide the arugula and beets among 4 plates. Slice the chicken, place on the salads, and drizzle with the marinade. Have 6 oz fat-free yogurt and 4 dried apricot halves. 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. Have 3 c light microwave popcorn. DAY 5 Breakfast: Cereal Combine 1 c whole grain flaxseed-enriched cereal, 1 c fat-free milk, and 2 Tbsp almonds. Lunch: 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. PREVENTION.COM 5
Slice 1 med banana in half and spread with 1 Tbsp all-natural peanut butter. Dinner: Veracruz Shrimp Tacos (pictured) PREP TIME 15 MINUTES TOTAL TIME 35 MINUTES 3/4 pound medium shrimp, peeled 12 scallions, cut in 1 1/2 pieces 2 teaspoons canola oil 1 teaspoon dried oregano 3/4 cup grape tomatoes, halved 1/2 ripe avocado, sliced 1/4 cup chopped cilantro 2 tablespoons ground flaxseed Juice of 1 lime Pinch of salt 8 corn tortillas (6 diameter) Hot-pepper sauce 1. Toss the shrimp, scallions, oil, and oregano in a bowl. Set aside for 15 minutes. 2. Combine the tomatoes, avocado, cilantro, flaxseed, lime juice, and salt in another bowl. Set aside. 3. Preheat a perforated grill rack set over a grill. Wearing a protective mitt, brush the grill rack with a little oil and wipe off the excess. Place the reserved shrimp and scallions on the grill rack. Cook for 2 minutes more, or until the shrimp are browned on the bottom. Flip and cook for 2 minutes more, or until opaque. Remove to a plate. 4. Meanwhile, place the tortillas directly on the grill. Cook for about 1 minute on each side, or until warm and starting to puff. Place 2 tortillas on each of 4 plates. Divide the shrimp and scallions evenly on the tortillas. Top evenly with the reserved salsa. Pass the hot-pepper sauce at the table. Have 2 fig cookies and 1 c fat-free milk or calcium-enriched soy or rice beverage. PREVENTION.COM 6
DAY 6 Breakfast: Fruit Smoothie Combine 1 c fat-free milk or calcium-enriched 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 in a blender. 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. Have 1 med pear, sliced, with 1 oz spreadable light cheese. 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. : Frosty Chocolate Milkshake (pictured) PREP TIME: 5 MINUTES 2 tablespoons unsweetened dark cocoa powder 2 tablespoons confectioners sugar 2 tablespoons boiling water 3/4 cup 1% milk 1/3 cup crushed ice cubes 2 teaspoons pure vanilla extract In a glass measuring cup, whisk the cocoa, sugar, and water until a syrup forms. Add the milk and stir to completely dissolve the syrup. Pour into a blender or a food processor, along with the ice and vanilla. Blend or process for 1 to 2 minutes, or until the mixture is thick, creamy, and slightly lighter in color. A few tiny specks of ice may remain. Pour into a frosted 20-ounce glass and serve immediately. Makes 1 serving PREVENTION.COM 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. Pair 1 c apple slices with 1/4 c walnut halves. Dinner: Sesame-Ginger Tuna Kebabs (pictured) PREP TIME: 30 MINUTES TOTAL TIME: 36 MINUTES + MARINATING TIME 1 pound tuna fillet, cut into 16 cubes 16 medium mushrooms 1/2 cup light Asian dressing 16 cherry tomatoes 8 scallions, trimmed and cut into 2 pieces 1. Soak 4 wooden skewers in water for 30 minutes. Combine the tuna, mushrooms, and dressing in a bowl, tossing to coat. Set aside for 15 minutes. Coat a grill rack or broiler rack with cooking spray. Preheat the grill or broiler. 2. Alternately thread 4 tuna cubes, 4 mushrooms, 4 cherry tomatoes, and 2 scallion pieces onto each skewer. Grill or broil for 6 minutes, turning once, or until the fish flakes easily when tested with a fork. (Brush with the remaining dressing during the first 4 minutes of cooking.) Have 3 graham cracker squares with 1 c fat-free milk. PREVENTION.COM 8