30-Day Meal Plan for People with Diabetes

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 other foods instead of butter or regular margarine.
Canola margarine has no trans fats, a contributing factor for heart disease of
which people with diabetes are at risk for.
Day 3
Breakfast
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta
cheese, toasted
1 slice (one-ounce) cooked Canadian bacon
1/2 cup mango slices
Lunch
3 ounces sliced turkey
Mushroom Barley and Roasted Asparagus Salad (find recipe on Food
Network.com)
1 small whole wheat pita bread
10 red grapes
Dinner
3 ounces baked cod
1 serving Grilled Ratatouille (find recipe on Food Network.com)
1/2 cup cooked whole wheat couscous
1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons
champagne vinegar
1/2 cup sugar-free, low-fat frozen yogurt
Page 3/6
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30-Day Meal Plan for People with Diabetes PDF

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