Being a diabetic doesn’t mean giving up the foods you love the most, it just means better meal planning with highly nutritious meals. This is a sample diabetes diet plan for five days including breakfast, lunch, dinner, and two snacks.
Monday
- Breakfast: ½ cup of steel cut oatmeal with a sprinkle of cinnamon, ¼ cup chopped unsalted almonds, and 3 medium sliced strawberries. Drink 4 oz orange juice, and 4 oz coffee with 2 oz 1% milk
- Lunch: Baked flounder with pepper and tomatoes, with ½ cup brown rice, 1 clementine, and 8 oz water
- Snack: 4 oz peach smoothie
- Dinner: Baked chicken with olive oil and rosemary, small baked potato with 1 tsp butter, ½ cup broccoli, ½ cup romaine lettuce with low fat Italian dressing, 4 oz unsweetened iced tea, 8 oz water
- Snack: 15 grapes and 4 graham crackers
Tuesday
- Breakfast: ½ wheat bagel with 2 tbsp natural peanut butter, 1 small box raisins, 4 oz coffee with 2 oz 1% milk
- Lunch: ¾ cup spinach salad with mozzarella, tomato, chickpeas and 2 tsp lite Italian dressing, 1 banana, ½ wheat bagel with 1 tsp butter, 4 oz 1% milk, 8 oz water
- Snack: 6 saltines and 4 oz 1% milk
- Dinner: Baked tilapia with lemon juice and 1 tsp all purpose seasoning, ½ cup cooked rice, ½ cup cooked green beans with 1 tsp butter, 1 apple, 8 oz water
- Snack: ¼ cup sugar free Jello
Wednesday
- Breakfast: 2 scrambled eggs with olive oil and ½ cup chopped green peppers, 1 slice wheat toast with 1 tsp butter, 4 oz cranberry juice, and 4 oz 1% milk
- Lunch: ½ cup low fat macaroni and cheese, ½ cup guacamole with 10 cucumber and carrot sticks, 1 small orange, 8 oz water
- Snack: 1 frozen fruit bar (½ if double stick)
- Dinner: Chicken, potato and vegetable bake (use ½ the amount of potatoes), ½ cup cooked cauliflower with 1 tsp butter, 8 oz water
- Snack: 1 cup lite popcorn
Thursday
- Breakfast: 1 cup Cheerios with 2 oz 1% milk, ½ cup blueberries, 4 oz tea with lemon juice
- Lunch: Turkey sandwich on whole wheat wrap with 1 tbsp low fat mayonnaise and ½ cup spinach, ½ cup vegetable soup, 15 grapes, 8 oz water
- Snack: ½ cup plain yogurt with 1 tsp raw honey
- Dinner: Pasta primavera , ½ cup romaine lettuce salad with 1 tsp lite Italian dressing, 1 orange, 8 oz water, 4 oz unsweetened iced tea
- Snack: 1 cheese stick
Friday
- Breakfast: One 4” whole wheat pancake with ½ cup blueberries, 1 tbsp lite syrup, 1 scrambled egg, 4 oz orange juice, 4 oz coffee with 2 oz 1% milk
- Lunch: Egg salad on 1 slice of wheat toast with lite mayonnaise, ½ cup tossed green salad with cranberries and goat cheese, 4 oz unsweetened iced tea, 8 oz water
- Snack: 1 tbsp natural peanut butter and 1 banana
- Dinner: Seared Caribbean scallops with black bean salsa, ½ cup romaine lettuce salad with lite vinaigrette dressing, 1 dinner roll, 8 oz water
- Snack: 2 cups lite popcorn
Sources:
American Diabetes Association, MyFoodAdvisor
Prevention Magazine online, Outsmart Diabetes Diet Dinner Recipes
Interview with Mo Lin, Registered Dietitian