30-Day Meal Plan for People with Diabetes

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-c alorie 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 bloo d 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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