Planning healthy meals can be a challenge, but what if someone did all the work for you? Well ... almost all the work! Below is an entire month's worth of menus for every day of the week, including snacks. Many of the recipes are right here on the website to assist you in creating delicious meals with less effort and more flavor.
The menus are designed based on the principles of diabetes management: fruits, vegetables, lean protein, whole grains with minimal use of added sugars, fats and salt. Each food is listed with a portion size -- one of the best keys to good blood sugar control. When using Food Network recipes, a portion is one serving of the recipe unless otherwise indicated. You may choose to regulate the amount of salt, sugar and fat in each recipe according your needs, or to substitute different fruits and vegetables that are in season. We suggest you work with a health professional to design the best food plan for you.
The menus are designed based on the principles of diabetes management: fruits, vegetables, lean protein, whole grains with minimal use of added sugars, fats and salt. Each food is listed with a portion size -- one of the best keys to good blood sugar control. When using Food Network recipes, a portion is one serving of the recipe unless otherwise indicated. You may choose to regulate the amount of salt, sugar and fat in each recipe according your needs, or to substitute different fruits and vegetables that are in season. We suggest you work with a health professional to design the best food plan for you.
Day 1
Breakfast
Lunch
Dinner
Snack
Today's Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood 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.
- 12 (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 Great Foods Recipies)
- 1 cup tossed salad with 2 tablespoons low-calorie 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
Snack
- 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 blood 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
Lunch
Dinner
Snack
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.
- 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
- 1 serving Jicama Salad (find recipe on Great Foods Recipies)
- 1 small peach
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)
Snack
- 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
Lunch
Dinner
Snacks
Today's Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.
- 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
- Mushroom Barley and Roasted Asparagus Salad(find recipe on Great Foods Recipies)
- 3 ounces sliced turkey
- 1 small whole wheat pita bread
- 10 red grapes
Dinner
- 3 ounces baked cod
- 1 serving Grilled Ratatouille(find recipe on Great Foods Recipies)
- 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
Snacks
- 1/2 cup cooked edamame
- 1 cup fat-free milk
Today's Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.
Nice Food Planning Books
Day 4
Breakfast
Lunch
Dinner
Snacks
Today's Takeaway Tip: Who says you can't have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a "yes," especially when it's paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.
- Tropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes
- 1 small toasted whole wheat pita bread
- 2 teaspoons sugarless jam
- 1 cup fat-free milk
Lunch
- Escarole and Bean Soup (find recipe on Great Foods Recipies)
- 1 slice multigrain bread
- 1 cup tossed salad with 2 teaspoons low-calorie dressing
- 1/2 cup (no added sugar) applesauce, sprinkled with cinnamon
Dinner
- 3 ounces grilled boneless pork loin chop
- 1/2 cup sautéed broccolini (sauté broccolini in 1 teaspoon olive oil)
- 1/2 cup roasted potatoes (leave peels on for extra fiber!)
- Angel Food Cake with Mangoes (find recipe on Great Foods Recipies)
Snacks
- 1 ounce whole wheat pretzels
- 1 hard-boiled egg
Today's Takeaway Tip: Who says you can't have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a "yes," especially when it's paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.
Day 5
Breakfast
Lunch
Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing
Dinner
Snacks
Today's Takeaway Tip: Choose your greens wisely - the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!
- 1 small (2-ounce) toasted whole wheat bagel
- 2 teaspoons reduced-fat cream cheese
- 2 slices tomato
- 1/2 cup sliced fresh strawberries
- 1/2 cup sugar-free, fat-free yogurt
Lunch
Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing
- 1/2 cup red and yellow bell pepper strips
- 1 slice multigrain bread
- 1 small peach
Dinner
- 1/2 cup cooked whole wheat couscous
- 1/2 cup cooked zucchini and yellow squash (sauté in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)
- 1 small orange, sliced
- Grilled Chicken with Gremolata and Arugula Salad (find recipe on Great Foods Recipies)
Snacks
- 1 (1/2-cup) serving sugar-free vanilla pudding
- 2 cups air-popped popcorn
Today's Takeaway Tip: Choose your greens wisely - the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!
Day 6
Breakfast
Lunch
Dinner
Snacks
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.
- 1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon
- 2 tablespoons raisins
- 1 cup fat-free milk
Lunch
- Halibut and Chickpea Salad (find recipe on Great Foods Recipies)
- 1 ounce whole grain crackers
- 2 small plums
Dinner
- 1/2 grilled Cornish game hen
- 1/2 cup cooked wild rice
- 1/2 cup stir-fried broccoli with red bell pepper (stir-fry in 1 teaspoon canola 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.
Nice Food Planning Books For Diabetes
Day 7
Breakfast
Lunch
Dinner
Snacks
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.
- 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 Great Foods Recipies)
- 1/2 cup cooked udon or soba noodles
- 1/2 cup stir-fried snow peas
- 1/2 cup mango sorbet/li>
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.
Some Comments
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- Andrea Andrea Nov 24, 2008 @ 6:44 am
- Thanks! very helpful for my research..
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- ricarde ricarde Jun 24, 2008 @ 9:24 am
- Scrumptious and healthy delicacies! Good work! 5 stars!
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