30-Day Meal Plan for People with Diabetes

oil in a wok over high heat)
1/2 cup mixed honeydew and cantaloupe chunks
Snacks
3 whole wheat graham crackers
1 frozen fruit bar (all fruit, no sugar added)
Today’s Takeaway Tip: Make your diet full o’beans! The chickpeas added to the
Halibut Salad are digested slowly, helping with good blood sugar control. In
addition, beans offer an amazing protein value for the dollar, while lacking the
artery-clogging fats and cholesterol of many other high-protein foods.
Day 7
Breakfast
1 small bran muffin
1 teaspoon canola oil margarine
1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest
1 cup fat-free milk
Lunch
Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup
marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-
fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing
2 tangerines
Dinner
Grilled Tuna Steaks with Black Sesame Seeds (find recipe on Food
Network.com)
1/2 cup cooked udon or soba noodles
1/2 cup stir-fried snow peas
1/2 cup mango sorbet
Snacks
6 ounces tomato juice
1 small whole wheat pita bread with 2 tablespoons hummus
Today’s Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is
ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty
acids which are known to lower high blood cholesterol, a risk factor for people
with diabetes.
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